This fitness blog includes helpful fitness, training, and nutirition tips to help you reach your desired goals. No matter what path you choose - I can help you get there!
It is my intention to create a direct link between exercise and enjoyment!
P.G.’s are procrastination goals, these are the goals
that are not on our top priority list. For example, for the past several
months, I have had several boxes of clothes to sort through, then make a
determination which ones to donate to Good Will. Also, I had 2 pictures to hang
up, which did not get done until a month after setting the goal of hanging the
The above goals represent procrastination goals, which
are essentially goals without an established timeline for achieving them, thus
these goals get put off indefinitely. As we know inherent in these goals is the
reality that they often continue to get put off, and frequently never get
*With half of 2020 behind us, it is time to reflect on
the goals that you established or the goals that you did not establish for this
What has been working for you in terms of accomplishing
your goals, and what modifications do you need to make to accomplish your goals
for the remainder of 2020?
medium or 3 large carrots, cut into large bit sized chunks
onions, thinly sliced
cups dry white wine
the oven to 350 degrees F., using the tip of a paring knife, make 10 ¾ inch
deep slits on each side of the roast. Insert a garlic clove half into each
slit. Season the meat all over with the salt and pepper.
the oil in a Dutch oven over medium heat until shimmering. Gently set the roast
in it and sear all over, turning with tongs, until well browned, approximately
10 minutes. Remove the meat from the pan to a plate.
the carrots, onions, and bay leaves to the pan and cook for 2 minutes. Add the
wine and bring to a boil. Reduce the heat and simmer, stirring up the crispy
bits at the bottom of the pan with a wooden spoon. Return the roast to the pot,
laying it on top of the vegetables. Cover and roast for 1 hour 30 minutes. Flip
the meat over, and cook until fork-tender, approximately 1 hour more, depending
on the thickness of the roast.
the roast and vegetables to a platter. Season the meat with additional salt to
taste. Pour the sauce through a strainer into a gravy boat and serve over the
the butter in a large skillet over medium-high heat. Add the beef, pepper, and ½
teaspoon of the sea salt; cook, stirring to crumble, until browned,
approximately 5 minutes.
the broiler with the oven rack 3 to 4 inches from the heat. Reduce the stove-top
heat to medium, and stir in the macaroni. Add the milk, warm water, mustard,
paprika, garlic powder, cayenne pepper, and remaining ½ teaspoon sea salt.
Bring to a low simmer; cover, reduce the heat to low, and cook, stirring
occasionally, until macaroni is tender, approximately 10 minutes.
the cheeses, and cook, stirring occasionally, until the cheeses are melt. Stir
in chives. Sprinkle the panko over the macaroni mixture.
until the panko is golden brown, approximately 1 to 2 minutes. Garnish with
chopped scallions (green part only), and serve immediately.
the dressing, in a dry small skillet, toast cumin seeds over medium heat until
aromatic, stirring frequently. Transfer to a small bowl. Stir in tomato, lemon
juice, oil, garlic, sea salt, and cayenne pepper.
a bowl, combine chickpeas, carrot, zucchini, green onions, parsley, radishes,
cheese and walnuts. Stir in 1/3 cup dressing.
serve, divide greens between 2 plates; top with chickpea mixture. Drizzle with
a bowl, combine the ground beef, bread, egg, carrot, onion, green pepper, celery,
sea salt & pepper, and 2 tablespoons ketchup
into a loaf in an un-greased 5 3/4 x 3x2 –inch loaf pan. Spoon remaining 3
tablespoons ketchup over loaf. Bake, uncovered, at 350 degrees F. for
approximately 45 minutes, until meat is no longer pink.
Researcher David Lykken published a paper in 1996 that
studied the role of genetics in determining our sense of satisfaction in life.
He gathered information on 4,000 sets of twins; after comparing happiness data
on identical versus fraternal twins, he concluded that 50% of happiness comes
from our genetic makeup, 40% can be impacted by intentional activities such as
meditation and cognitive therapy, and 10% is determined by life circumstances.
The essential key to happiness therefore lies in changing
the 40% we can control, which is our
daily intentional activities and how we think.
a large skillet over medium heat. Add tomatoes; cook and stir until heated
through. Pour in eggs; cook and stir until eggs are thickened and no liquid egg
remains. Remove egg mixture from heat then sprinkle with feta cheese.
1 tablespoon pesto across the center of each tortilla; top with egg mixture.
Fold bottom and sides of tortilla over filling/egg mixture and roll up. Ready
Intensity is the stress placed on a specific
physiological system involved in an activity. Moderate-intensity activity is
equal to a brisk walk and noticeably accelerates the heart rate. Vigorous-intensity
activity is equal to jogging and causes rapid breathing and a considerable
increase in heart rate.
Both moderate- and vigorous-intensity activity
recommendations are in addition to routine activities of daily living, which
are considered light intensity, for example, self-care, cooking, walking,
or shopping or lasting less than 10 minutes in duration, such as walking around
the home or office, or walking from the parking lot. Light-intensity activities
show no noticeable changes in breathing patterns or sweating unless it is very
hot, and a person can easily carry on a conversation.
Aerobic activities are rhythmic and continuous, and
they involve moderate intensity for extended periods of time. The recommended
levels of exercise needed to develop and maintain cardiovascular fitness
include engaging in moderate-intensity aerobic exercise 3–5 days per week at an
intensity of 55–90 percent of the maximum heart rate for 30–60 minutes, or a
minimum of 3- 20-minute vigorous-intensity episodes during the week as well as
muscle-strengthening activities. Aerobic activities are the most effective at
producing ideal health benefits and reducing stress levels.
Even intermittent episodes of moderate- to
vigorous-intensity activity, a minimum of 10 minutes at a time can be helpful.
Any level of activity above the sedentary is beneficial for weight loss.
Frequency is the number of exercise sessions per week,
and the minimum recommendation is 3. A day of rest between aerobic exercise
sessions is logical for beginners so their bodies can recover with less risk of
strain on muscles, ligaments, and tendons.
Duration is the length of time a person is involved
with the activity. The minimum duration for health benefits is 20 minutes, and
the heart rate should remain elevated during that time.
The method of exercise is the type of activity chosen,
for example walking, running, swimming, skiing, weightlifting or perhaps
Importantly noted, stretching and resistance training
are vital elements of a well-rounded physical activity routine and should be
done 2–3 days a week.
provides numerous physical and psychological benefits that help reduce stress
and enhance well-being.
Oxygen is the essence
of the life force, and every cell in the body needs it to function properly.
When you engage in physical activity and movement, your body's cells receive
oxygen, obtain the nourishment they need, and eliminate waste products (such as
carbon dioxide and lactic acid). Your blood vessels dilate as the demand for
oxygen increases, allowing more blood to surround tissues and cleanse cells.
The increased demand for blood flow carries oxygenated, nutrition-filled blood
and lymphatic fluids to every cell in your body.
Lymph fluid differs from
blood in that it is not pumped like blood but rather undulates, moving
in wavelike motion in response to muscle contractions. Lymph pathways form a
lace-like network throughout your body and function to remove excess fluid from
body tissues, absorb and transport fatty acids to the circulatory system, and
produce immune cells.
stimulates bone marrow to produce more oxygen-carrying cells. Cells become
stronger, and both the heart and lungs become more effective. As time goes on,
this increased effectiveness means that, at rest, these organs do not have to
work as hard to function properly.
The short-term effects
of physical activity (both neural and hormonal) last approximately 36 hours, however
the long-term benefits require continuous training to obtain and maintain.
If physical activity
levels are maintained, impressive physiological changes occur after just 6
weeks, for example improved immunity, sleep quality, movement of joints and
muscles, strength and endurance, self-confidence, libido and sexual function,
decreased resting heart rate, resting blood pressure, and muscle tension, as well
as decreased levels of chronic pain.
Qigong stems from an ancient Chinese self-healing
energy medicine method that combines movement, controlled breathing, and
meditation. The term Qigong was most likely first utilized in modern
China in the 1950s to define a type of health-promoting exercise that
emphasized breathing regulation.
Qigong (pronounced chee-gong) is translated as qi
(life energy) and gong (discipline). A common result of Qigong is improved
control of the flow and distribution of qi, leading to improved health,
harmony, and balance of the mind, body, and spirit.
Qigong can be broadly categorized as internal (use of
meditation with visualization to guide the energy) or external (use of
meditation along with physical movement). Some of the postures are static,
while other movements flow smoothly from one posture to another. Some are
inspired by animals, for example, the wild goose or swimming dragon, some are
inspired by natural phenomena such as clouds, water, trees, and others include
meditations based on the sun and the moon.
Qigong reduces stress by stimulating and balancing the
flow of qi along the acupuncture meridians (energy pathways in the body).
The regular, consistent practice of Qigong reduces
stress and stress-related conditions and can improve balance, muscle tone,
mental attitude, immune function, in addition to reducing muscle tension, and blood
to have originated in India, yoga is considered an ancient form of active
meditation in the Hindu and Buddhist traditions. This ancient practice links
the mind, body, and spirit through a combination of postures, breathing, and
conscious relaxation and meditation. Yoga provides an integrative, healthy way
to connect mind, body, and spirit, resulting in improved physical, mental, and
Yoga encompasses 3
main techniques: breathing, postures, and meditation. Breathing techniques are
based on the concept that breath is the source of life in the body. Yoga
postures are designed to apply pressure on the body's glandular systems, which
increases the body's efficiency, and total health. The posture and breathing
techniques prepare the body and mind for meditation. Regular, consistent
practice of all three yoga techniques helps to reduce stress and enhance the
health of the body, mind, and spirit.
During yoga stretches,
lactic acid is actually reduced. Yoga also helps increase range of motion and
joint lubrication. Practicing yoga not only stretches the muscles but also
lengthens the soft tissues of the body (ligaments, tendons, and the fascia
sheaths, which surround muscles).
Several yoga styles,
both vigorous and less vigorous, provide strength and endurance benefits.
Standing poses strengthen the lower back and stabilize hamstrings, quadriceps,
and abdominal muscles to increase stability, reduce back pain, in addition to
practice reduces cortisol levels, and symptoms associated with anxiety and
depression, as well as improve sleep quality and muscle relaxation.