3 Helpful Reminders to Put a Smile on Your Face

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effective weight loss for adultsSuffering from a lack of a smile is an ailment that is far too common. Even those people with big, deep hearts are still exposed to the troubles of life. However, because so many people have experienced suffering, humanity has developed a multitude of ways to overcome the weight of our emotions. There are time-tested ways of dealing with bad situations, and by working our way through our troubles, we can all find a smile on the other side of our hardships.

There’s Always Someone Better or Worse Off
The comedy of life is that our troubles could easily seem huge to one person and petty to another. Our successes and failures are ours alone. While this fact can sometimes generate an overwhelming sense of responsibility, it is also the source of our individuality and capability. The average person that’s having trouble feeling good is simply too connected to their thoughts. Taking a deep breath, relaxing the mind and choosing to move forward in a constructive way are crucial steps for breaking away from emotionally sticky negativity.

Nature Never Went Anywhere
Nature has an overwhelming power that no human being has ever quite matched. The roar of the ocean, the rush of the wind and the gleam of the sun are all far beyond what we as people are capable of creating with our hands and feet. It is in this fact that a relief is found; by recognizing that we are small, we reduce our desire to be larger than life. By tapping into the honesty of the world around us, we can clearly see that some aspects of life are simply out of our control. By recognizing our place in nature, we can let go of all of the false responsibilities that we weigh ourselves down with and simply become comfortable in our own skin. That comfort has been the source of countless smiles, and it will be the source of smiles to come for generations on end.

Positivity is Everywhere
Focus determines what a person sees in their lifetime. Every aspect of life that we experience is connected to what we have focused on. A person that focuses on sports welcomes more sports into their life, and sports can be substituted with a variety of different topics and subjects. Many people that lost their smile are simply focusing on things that make them unhappy. However, there’s always a cute puppy discovering the world. There’s always a sweet old woman baking a pie, and there’s always a person making a difference. There are addicts that walk themselves into rehab, kids that talk to counselors and overweight people that sign up for weight loss camp each and every day. Positivity is abundantly available in quantities immeasurable, and to find it and absorb its emotional power, we simply need to take a few moments to focus on it. And that’s how smiles are formed.

Natasha Schoultz3 Helpful Reminders to Put a Smile on Your Face
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Clean Cooking Recipe: Oven-Fried Sweet Potatoes

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baked potatoes whole in their skins with rosemary and garlicIngredients:
4 medium sweet potatoes, peeled and cut into 1/4-inch slices (about 1 1/2 pounds)
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
Vegetable cooking spray
1 tablespoon finely chopped fresh parsley
1 teaspoon grated orange rind
1 small garlic clove, minced

Directions:
1. Combine the first 4 ingredients in a large bowl and toss gently to coat.
2. Arrange sweet potato slices in a single layer on a large baking sheet coated with cooking spray.
3. Bake at 400° for 30 minutes or until tender, turning the potato slices after 15 minutes.
4. Combine parsley, orange rind, and garlic in a small bowl and stir well.
5. Sprinkle parsley mixture over sweet potato slices.

Natasha SchoultzClean Cooking Recipe: Oven-Fried Sweet Potatoes
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Cross Training for a Better Mile Time

iStock_000007290829SmallIf you’re a runner, you probably already know that hard work is required to run faster times. What you may not realize is how effective cross training can be to improve your strength and endurance. Cross training involves doing exercises that are different from the event you’re training for, but will build some of the same muscle groups in different ways, resulting in a well rounded workout routine that improves your overall fitness level.

Intervals
Interval training has been practiced for decades by many of the world’s top athletes. As the name implies, each period of running is followed by an interval of rest before you start running again. A typical interval workout could go something like this:
• 5-10 minute warm-up
• 800 meters at a brisk pace
• 100-200 meters light jog
• 800m brisk
• 100-200m jog
…and so on, until the desired workout time is reached. Ideally, the time on the first 800m interval should be close to the time on the last one, so wear a watch and keep track of your times. Intervals force a runner to think about pacing, which is an invaluable ability for distance running.

Strength Training
Augmenting your workouts by isolating muscle groups pushes your leg strength to a new level. Squats, deadlifts, quad extensions, and calf raises will all contribute to increasing muscle mass in important areas. Joining a gym or weight loss camp will give you access to machines that target those areas. You can work on strength without hitting the weights, too. Hill sprints, running up stairs or bleachers, and doing high knee kicks in place will all help to develop leg muscles. Don’t neglect the upper body, either. Rows, crunches, bicep curls and tricep extensions will work muscles that help you keep good form while running.

Proper Form
Good form is crucial to distance running. It relaxes your muscles and keeps them working together properly for maximum performance. Keep as much of your body relaxed and loose as possible. Don’t clench your fists or swing your arms excessively. Keep your head pointed forward and looking ahead, not down at your feet. Shoulders should stay loose and low, and your back and torso should be straight, not hunched. Also, remember to keep a smile on your face! It will make you feel better, and enjoying your workout will keep you coming back.

Natasha SchoultzCross Training for a Better Mile Time
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4 Best Warm Up Stretches

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Adult females in yoga class.Warming up for a workout is not easy. Getting pumped for the workout ahead is required, and stretching is by far the best way to get yourself warmed up. After you have done some light jogging in place and got a little sweat, it’s time to start stretching your body. Use these four stretches to get yourself ready.

– Toe Touches
Toe touches have always been the most common way to stretch, but only for a good reason. Breathe in deeply and move your hands upwards as if you tried to touch the ceiling, and then bend at your waste and not your back to touch your toes. Avoid rounding your back. Doing this standing up and also sitting down work well for stretching the hamstrings.

– Ceiling Touch
Try to touch the ceiling with both of your hands. Doing this allows for you to extend your upper body, so it helps you correct your posture for your workout. You really need to properly maintain your posture this way so you workout effectively.

– Leg Warm-Up
You will need to have somebody help you do this specific exercise. What you’ll have to do is lay down and lift one leg. You should have someone push your leg towards your body while the other leg is on the floor. Try to stretch the leg, then rest for two seconds, and then do it again but go further. Do this several times before going to the next leg. This type of stretching is known for being called PNF. It helps with the hamstrings and enhancing your overall lower body.

– Straight Leg Kicks
World renowned fitness instructor, Marc Perry, is a big fan of dynamic stretches. One of his favorites is the “straight leg kick.” This kick involves standing upright and kicking one leg up as high as you can. You will be repeating this movement on both legs over and over again. A few other dynamic stretches Marc loves doing are Arm Circles, Leg Side Lunges, and the Knee To Chest movement.

Investing in a weight loss camp can always help you workout effectively by learning from a professional instructor on how to make the most out of your workout. Warming up before working out is the key to getting the most out of your workout session. Try the stretches above to stay flexible and warmed up. They’re easy, fast, and safe to do.

Natasha Schoultz4 Best Warm Up Stretches
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Why Diets Don’t Work

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Enter your zip code hereMost people diet for weight loss, but after some time they noticed that the weight came back. Why does this happen?

As soon as you stop being conscious about your diet and go back to normal life, the weight returns. The human body immediately after suffering from starvation or strict dieting struggles to recover the spent fat rather quickly (in a matter of weeks!) The weight comes back to the old values and sometimes even more than before.
This is the rollback phenomenon – when returning to the previous dietary habits after diet or starvation, weight quickly restored to the old values and sometimes even surpasses them.

That is why one should think a thousand times before deciding for dieting or fasting. It should be kept in mind that this might be followed by rollback phenomenon, which would negate all the effort.

And if you have made up your mind and are confident to lose weight, it must first be clearly understood how to behave immediately after this to avoid rollback phenomenon.

Firstly if you decide to lose weight, it should be remembered that almost all methods of weight loss will be temporary, and if you do not observe the regime of healthy lifestyle and proper nutrition the effects won’t last long. Dieting, fasting and exercise will be useless if you again return to your former ways. It’s so obvious!

If you are gaining excess weight, it is necessary to remove the underlying cause. The best way you can adopt is to quickly lose pounds first and then keep yourself in good shape by adopting appropriate dietary restrictions.

Remember that you won’t regain the weight if you are taking a healthy and proper approach to your diet. People expect quick results while dieting or fasting, but do not think about what will happen to the weight in the future, after the previous dietary habits are resumed.

In any case, you have to use willpower. If you are serious about losing weight and turning your body into a beautiful figure, then take it seriously and purposefully.

In order not to gain weight after weight loss camp, regular meal planning once a week is recommended. This will not only help you maintain the stability of the weight, but also save you from many diseases and help you cleanse your body. Soon, you will find that you feel a lot better, weight has stabilized, and your mood is much better than it was before!

Natasha SchoultzWhy Diets Don’t Work
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4 Tips for Re-Starting Your Exercise Routine

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adult-fat-camp1aGetting back into the swing of exercising can be a real challenge. Many people are motivated to start exercising again, but find getting started daunting. By finding a few easy ways to re-start your fitness routine, you will be well on your way to good health.

Start With One
It often easier to simply do one thing than to tackle a huge goal all at once. If your ultimate goal is to lose 100 pounds, for example, the idea of taking on such a monumental task can be enough to dampen your spirit. Start small when re-starting your exercise routine. Start with simply walking for five minutes a day, or bicycling for 15 minutes. It doesn’t matter what activity you choose, the key is to simply get started.

Make it Fun
Sticking to a new routine is easier if it is something you enjoy. Pick an activity that will both help you to meet your exercise goals and provide you with a fun experience. Some people enjoy working out at the gym, while others prefer to get their exercise in the Great Outdoors. Whether it is dancing, swimming or kickboxing, the key is to select an activity that is enjoyable so that you will stick with it.

Grab a Buddy
Having a friend to work out with will help you to remain accountable and stick to your goals. Find a friend who has a similar goal and make time to exercise together. Even if you cannot exercise with your buddy, check in with him and keep him apprised of your progress. You will be less likely to quit if you know there is someone that will check in with you and hold you responsible.

Go Slowly
It may be tempting to jump feet first into the most complicated exercise available to you, going at full speed in the beginning. The danger, however, with this strategy is that you may burn out well before you reach your goal. Start out slowly when re-starting your exercise routine, beginning with simple exercises and gradually working your way up to more challenging ones. Pacing yourself is a good way to avoid burnout and to create a routine you can stick to.

Starting your exercise routine again can be challenging, but it is not impossible. By following a few simple tips, you can find an exercise routine that you can stick with and meet your goals quicker than you imagined.

Natasha Schoultz4 Tips for Re-Starting Your Exercise Routine
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5 Benefits To Working Out Outdoors

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fitness man runningExercising outdoors can be the perfect way to get fresh air and get the most out of your workout. Unfortunately, some people don’t see why they should exercise outside of the gym, and so they miss out on all the benefits. Check out these five benefits, and you’ll find yourself wanting to workout outdoors.

5 Benefits To Exercising Outdoors

– Improves Mental Health
The Glasglow University did a study 2008 that involved 2,000 people. They discovered that participants experienced around 50% lower stress levels when they worked out outdoors and did activities like biking, running, or roller blading. Exercising outside helps boost how you feel drastically, and it improves your overall mental health.

– Running Outdoors Is More Powerful
When you run outside, it improves your overall fitness levels. You are running with different strides and movements when compared to a treadmill where your movement is almost always the same. Your speed will also change up as well. Treadmill running is still effective, but if you get the option, run outside. Your calorie burn will be different and you will experience better fitness progression.

– Sticking To Workouts Longer
A multitude of studies suggest that you workout longer and stick to your workout longer when you exercise outdoors. It’s a more relaxing place compared to the gym, and some people enjoy the overall natural environment. Joining a weight loss camp that takes place outdoors as opposed to a traditional group class in a studio can help with getting that extra motivation.

– It’s Safer
Since there isn’t equipment lying around everywhere, the potential risks of hurting your self outdoors is much smaller. Even if you were to workout at the local park with bars to let you do bodyweight exercises, it’s still much safer than at the gym. Biking, running, and doing any other activity is safer outdoors because you can do it practically anywhere.

– Exercise Anywhere
You can hike in the woods, bike in the mountains, or maybe even do pull ups at the local park. You can exercise anywhere. You can’t have any excuses since you can exercise in all areas, and this is what should encourage you to continue working out.

Being in the outdoors can prove to be better for your body and even your mental health. Taking the time to exercise outside of the gym can improve your overall fitness levels without the gym costs.

Natasha Schoultz5 Benefits To Working Out Outdoors
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The Main Components of Eating Healthy

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Vegetable platter with hummusEating habits have been a hot topic for debate and discussion for a long time. It seems that people never come to know what we should eat and what we should not. You need to follow the basic principles of healthy eating in order to stay healthy.
Refined sugars produce catastrophic harm.
Sugars carry a lot of calories to make you fat. Sugar substitutes like sucrose or saturated fructose contain no calories. They contain no calories so they don’t provide energy to our body.

Sugar (mainly due to the high content of fructose) is associated with increasing obesity, cardiovascular disease and Type II diabetes.

How does fructose do that? It is metabolized by the liver, causing a condition called non-alcoholic fatty liver disease. Fructose may cause insulin resistance, increased blood levels of triglycerides and cholesterol, plus excess deposition of fat in the abdominal cavity.
More fructose makes brain tissue resistant to specific hormones. So, they make you eat more.

Omega-3 fats are essential and most people do not receive them.
Omega-3 fatty acids are essential for normal body functioning. For example, DHA (docosahexaenoic acid) comes mainly from animal food. It consists of about 40 percent of polyunsaturated fats, which are present in the brain. So, lack of this leads to lower intelligence, depression, various personality disorders, heart problems and many other disorders.

There are three main sources of omega-3 fatty acids in the body: ALA (alpha-linolenic acid), which mainly comes from plant foods, while DHA and EPA (eicosapentaenoic acid) both come from animal sources. It is best to get omega-3 fats from animal foods: fish, meat, eggs or fish oil.

The ideal diet for everyone does not exist.
Everyone is unique and small differences (for example, genetics, different environment, a different type of body, etc.) may lead to a lot of differences in the dietary needs of our bodies. To find the most suitable type of food, you need to keep on experimenting. It is necessary to try several different diets in order to fulfill your dietary requirements.

Trans fats are harmful.
Trans fats are partially hydrogenated oils. Trans fats raise the level of “bad” cholesterol and reduce the level of “useful” cholesterol in the blood. Their use may result in the accumulation of abdominal fat, insulin resistance and the development of inflammatory processes. Long-term consumption of trans fats increases the risk of obesity, diabetes, heart disease, Alzheimer’s disease and many other ailments. It is recommended to avoid their use as much as possible.

Vegetables are very useful.
They are rich in vitamins, minerals, fiber, antioxidants, and a huge amount of various nutrients. In many experiments, eating vegetables has shown to have a positive effect on the health and reduced risk of many diseases. It is recommended to eat them daily. Vegetables are good, well saturated and allow diversity in the diet.

It is important to avoid a lack of vitamin D.
This is a unique vitamin. Its effect on the body is similar to steroid hormones. Vitamin D is produced by the skin when exposed to sunlight. It is also taken in from food, but skin is our main source of this vitamin. However, in many countries, people are suffering from vitamin D hypovitaminosis.

Even in sunny regions, people prefer to stay in the shade and use sunscreen that prevents the skin to produce this vitamin. Vitamin D deficiency can lead to development of a very serious diseases (e.g. cancer, diabetes, osteoporosis etc.) Vitamin D supplements or cod liver oil is full of vitamin D.

Food supplements should not replace the natural products.
Food supplements can never match the natural diet. A natural diet has everything in it. What you need to do is have a good diet and don’t stick to only a few edibles. Supplements may be needed when there is deficiency of a specific dietary nutrient.

“Dieting” does not work; you have to change your lifestyle
“Dieting” may be ineffective. With the help of one, you can achieve short-term results only, but as soon as a person ceases sticking to a diet, everything returns to previous levels.
The only way to ensure long-term results is to change your lifestyle and practice necessary habits, including dietary modifications and exercise.

Natasha SchoultzThe Main Components of Eating Healthy
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Spring Fruits and Veggies to Add to Your Meals

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Strawberry hillsThere’s one thing that you learned while at a live-in weight loss camp that especially sticks with you – eating fresh veggies is vital to maintaining a healthy diet. Winter has just said goodbye. Now we’re experiencing spring. You may be surprised to find out there are fruits and vegetables harvested in the springtime. Here, we’re going to tell you the ones to keep an eye out for.

Veggies

Asparagus – A lot of people have never tried it before. Don’t be one of those people. Asparagus is one of the most unique vegetables ever. There are all kinds of things you can do with it. The best way to eat it is either steamed or grilled. The great thing is, you don’t need to add a lot of butter or fat to it. Asparagus tastes great just the way it is.

Peas – It might surprise you to learn that peas are a spring vegetable. These green pods of chlorophyll should be on your plate. You can even use them when making other food. Add them to a rice pilaf for added flavor and health benefits. You can never get too much green stuff, which is just another reason why you should add these tasty morsels to your diet.

Radishes – Are you looking for a crunchy treat to replace potato chips? Radishes are a spring vegetable that you can do just that with. Slice them in circles and sprinkle a little salt on them. You’ll get the crunch you’re craving like a potato chip, along with plenty of flavor that can only be found in a radish.

Artichokes – You can do more than just make dip out of artichokes. Italians have known for a long time that these green vegetable wonders make for good eating. All you need to do is roast them in the oven with a little olive oil. Just a dash of salt and pepper, and you’re good to go. It’s a healthy vegetable that you and your whole family will actually like. When was the last time anyone in your family was excited to eat a vegetable? They will be requested again once you serve them artichokes.

Fruits

Do you have a sweet tooth? There’s some good news for you. There are two fruits that you’ll find fresh in the spring that will save you from wrecking your diet. You know how difficult it is to satisfy your sweet tooth. These two fruits are sure to calm even the biggest dessert eater. Everyone gets that craving from time to time, and these fruits can help you satisfy it.

Sweet cherries and strawberries are both harvested in the springtime. You’ll want to keep an eye out for them at your local supermarket. During harvest time, you can even find them on sale. Eat these raw as a snack to calm your sweet tooth. They are easy to take with you, which means you’ll having a healthy, sweet snack even when you’re on the run.

Always eat fresh. It’s the best way to ensure that you get the most out of your food. Grocery stores today have a larger selection of fresh food than ever before. Skip the canned and frozen foods. Go directly to what’s fresh. Usually the fresh fruits and vegetables can be seen right from the door. Keep an eye out for them and your waistline will thank you.

Natasha SchoultzSpring Fruits and Veggies to Add to Your Meals
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Low Cal Cocktail Choices

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red cocktailEveryone likes to have a drink from time to time. Just because you’re on a diet doesn’t mean you have to do without. Your best choice might be light beer. Many light beers are around 100 calories per serving. The great news is that a serving is 12 ounces, which means you’ll have plenty to sip on when you’re thirsty. But, there are times when only a cocktail will do. Here we’re going to talk about four cocktails that are usually around 150 calories. It’s important that you realize the calories add up, so you want to avoid having multiple drinks while out because you don’t want too many of your calories to come from liquids.

1. Martini

Do you like yours shaken or stirred? We’re talking about a martini. Did you know that a martini only has 135 calories? It’s one of the lowest calorie cocktails you can enjoy. Make sure you enjoy it responsibly. Remember, the calories add up if you have more than one, so the amount of calories goes up drastically if you have more than one. Cocktails are no different than donuts. The more drinks you consume, the more calories you consume.

2. Whiskey Sour

A whiskey sour may sound like something your grandpa enjoyed – probably because he did. It’s coming back into fashion. You’ll be like all the trendy hipsters drinking your 162-calorie cocktail. This is one that you don’t want to knock it until you try it. Your grandpa liked these for a reason. You’re about to find out what that reason is. Simply put, it’s one of the best drinks you’ve probably never had before.

3. Margarita

Margarita is more than just a fun word to say. It’s also a great drink to enjoy. A margarita clocks in at 153 calories. You’ll also enjoy the salt around the rim. Making this a drinking experience like no other. Most people overlook this drink because of the salt, which can be avoided simply by asking the bartender to hold off on adding it. In fact, many people don’t take this drink seriously at all because they haven’t had one properly made. Make sure to get yours at an establishment that knows how to properly mix drinks and uses fresh lime juice. You’ll never think of a margarita the same way if you do.

4. Manhattan
One of the favorite drinks on our list is the Manhattan. It’s one of the lowest calorie mixed drinks you can have. At just 130 calories, there aren’t many that can beat it. It’s a drink you’ve more than likely never had before. This low-calorie cocktail may become your go-to drink when you’re having a night on the town. It won’t make you feel guilty the next day either – that is if you stick to just having one.

While at a weight loss camp, you learn that you need to control your diet. That means you need to watch closely everything you eat and drink. That doesn’t mean you can’t enjoy yourself from time to time. A cocktail here and there is perfectly okay. Alcohol can be a part of a healthy diet. It’s important that you control the amount you drink. Not only because of the calories, but also because of your health. Drinking too much isn’t good for you, as you more than likely already know.

Natasha SchoultzLow Cal Cocktail Choices
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