Need a little inspiration?

14 Dec





119838040054595710_Oy6vhCOD_c-1 256001560037862012_6nA93pYl_c-1 260434790923223318_tu4kECoj_c-1


‘Tis the season to shed some belly fat

13 Dec



The holidays are approaching…good food, good people, good times.

Doesn’t it feel like we pack on hibernation pounds this time of year though?

I know I do! All around my mid section. A woman’s worst nightmare.

Besides working out and focusing on your abs, there are a few food substitutes that will help shed belly fat.

*Eat oats instead of sugary cereals. Oats are low in calories and keep you feeling fuller for longer.

*Use avocado for butter/mayo. It is rich in mono- unsaturated fat, which researchs shows helps fight belly fat.

*Eat sweet potato fries instead of french fries. This increases fiber and boosts the levels of vitamin A, vitamin B6, vitamin c, and pro-vitamin E.

*Eat brown rice instead of white rice. The whole grains reduce the size of fat cells in the abdominal area.

*Eat nuts and seeds for snack foods, not pretzels or croutons.

Unwind from your grind!

20 Nov

After a long day of work or school, exercise could be just the thing you need to unwind and de-stress. 

I know that working out always helps me relieve stress from school, especially during this time when finals are approaching. 

I am interning at Interfaith Housing Alliance this semester and I know that my co-workers carry the stress of work back home with them. Whenever we have staff meetings this type of discussion comes up. I wanted to know how they deal with that type of stress and what professionals do after a long work day. I sent out an email to a few of my co-workers regarding this topic and now I can share with you the results!

When I asked how my co-workers typically unwind after a long day at work, they said:

“I unwind in the car on my way home from work since I have a bit of a commute.” -Travis Hardmom

“I go home, put on comfortable clothing and relax…catch up on emails/phone calls and watch tv.” – Mary Ellen Mitchell

“I dont really get to…at some point I check my e-mail, surf the internet, and end up falling asleep on the couch.” – Jennifer Minnick

I was surprised to see that no one said they exercised as a way to unwind after my first question, but I guess I needed to revise and include exercise as an option, like I did in my next question. I asked them if exercise helped them relieve work related stress. They said:

“Yes, I can’t think of a better stress reliever than exercise. Running is the best, followed closely by lifting heavy weights.” – Travis Hardmon

“It does, only if I could get myself to exercise.” – Jennifer Minnick

Finding the time to exercise is difficult for some people, but mostly finding the motivation is the hardest. Exercising is so beneficial to the mind, body, and soul and I think that everyone who is dealing with stress and has a demanding job should work out as much as they can!

13 Nov

Add your thoughts here… (optional)

Houseofgar's Blog

Why Women Need To Exercise

Word Count:



Women know they need exercise, but who has the time? Balancing a career, a family and everything in between often causes women’s personal needs to take a back seat to other concerns. There are numerous reasons why women need to include exercise into their daily routines. Of course, there is the obvious benefit of shaping a slimmer body but did you know that exercise for women has also been proven to alleviate depression, help prevent colon cancer and boost your immune system?


Workouts For Women, Exercise For Women, Exercises For Women

Article Body:

Women know they need exercise, but who has the time? Balancing a career, a family and everything in between often causes women’s personal needs to take a back seat to other concerns. There are numerous reasons why women need to include exercise into their daily routines. Of…

View original post 312 more words

Clean Foods Make Healthy Living

13 Nov

Clean foods refer to those that are natural and unprocessed. Eating clean is for those who want to eliminate chemicals and processed foods from their diet. Although not necessarily a low-calorie approach to eating, eating clean places an emphasis on the quality of the foods eaten. Sticking to the the basic food groups—fruits and vegetables, meats and whole grains—is at the center of clean eating. However, it is important that these foods be chosen carefully.

Fruits and Vegetables

Fruits and vegetables are an essential part of any diet, but it’s important to choose those products carefully. According to Healthy Child Healthy World, most fruits and vegetables contain multiple pesticides even though they do not exceed safety allowances for a dose of a single pesticide. According to Daily Green, if consumers get the recommended five servings of fruits and veggies daily from the 15 most contaminated products, they could ingest up to 10 pesticides in a single day. The Daily Green recommends always buying organic celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale, cherries, potatoes, grapes, leafy greens, carrots, pears and tomatoes to reduce exposure to these chemicals. It is not necessary to buy organic fruits or vegetables that are peeled, such as bananas or mangoes.


According to The Daily Green, it is unlikely that most meat products contain pesticide residue. However, some parts of the meats are more likely to contain chemicals than others. In beef and pork, the muscle is the cleanest part; the fats can contain up to 10 different pesticides. In chicken, the thigh is the most contaminated part, so stick to eating only white meat. To ensure your meat is clean, choose meats that come only from animals fed organic feed and given no hormones or antibiotics. The cleanest meats can be found from a butcher, not your local supermarket.

Whole Grains

Clean whole grains include wheat, brown rice, millet and barley. Look for breads that say 100 percent whole wheat or whole grains, not enriched. Enriched breads have been processed, thereby removing many of the nutrients. Other good grain options include oatmeal, muesli and whole-grain cereals.

Healthy Fats

A balanced diet needs a daily dose of healthy fats. Good, clean fats come from foods such as salmon, olive oil, avocados and raw nuts.


Do you want a butt like J Lo?

7 Nov

The Brazilian Butt workout is here ladies!

We always see celebrities with the perfect back sides and wonder how they got that shape. The secret is out!

The butt is a muscle like any other and can be targeted, worked and made shapelier. 

In order to firm, shape, lift and tone your butt do the following exercises at least 2 times a week in addition to cardo workout.

For each of the following exercises, you should do 2 sets of 5-20 repititions:

  1. Kneeling glute lift with pulses
  2. Single-leg bridge
  3. Resistance band crab walk 
  4. Squat with kickback 
  5. Standing side kicks 
  6. Explosive lunges

To learn more about the Brazilian Butt workout and how to perform the exercises, visit the site today!


Benefits of Yoga :)

11 Oct

Yoga and Flexibility

When some people think of yoga, they imagine having to stretch like a gymnast. That makes them worry that they’re too old, unfit, or “tight” to do yoga. The truth is you’re never too old to improve flexibility.

The series of yoga poses called asanas work by safely stretching your muscles. This may release the lactic acid that builds up with muscle use, which may cause stiffness, tension, pain, and fatigue. In addition, yoga increases the range of motion in joints. It may also increase lubrication in the joints. The outcome is a sense of ease and fluidity throughout your body.

Yoga stretches not only your muscles but all of the soft tissues of your body. That includes ligaments, tendons, and the fascia sheath that surrounds your muscles. And no matter your level of yoga, you most likely will see benefits in a very short period of time. In one study, participants had up to 35% improvement in flexibility after only eight weeks of yoga. The greatest gains were in shoulder and trunk flexibility.

Yoga and Strength

Some styles of yoga, such as ashtanga and power yoga, are more vigorous than others. Practicing one of these styles will help you improve muscle tone.

But even less vigorous styles of yoga, such as Iyengar or hatha, which focuses on less movement and more precise alignment in poses, can provide strength and endurance benefits.

Many of the poses, such as downward dog, upward dog, and the plank pose, build upper-body strength. This becomes crucial as people age. The standing poses, especially if you hold them for several long breaths, build strength in your hamstrings, quadriceps, and abdominal muscles. Poses that strengthen the lower back include upward dog and the chair pose. When practiced correctly, nearly all poses build core strength in the deep abdominal muscles.

Yoga Can Help Posture

With increased flexibility and strength comes better posture. Most standing and sitting poses develop core strength. That’s because you’re counting on your deep abdominals to support and maintain each pose. With a stronger core, you’re more likely to sit and stand “tall.” Another benefit of yoga is the increased body awareness. This heightened awareness tells you more quickly when you’re slouching or slumping so you can adjust your posture.

Yoga Benefits Breathing

Because of the deep, mindful breathing that yoga involves, lung capacity often improves. This in turn can improve sports performance and endurance. But yoga typically isn’t focused on aerobic fitness the way running or cycling are. Taking an intense power yoga class that gets you breathing hard in a heated room, however, can provide an aerobic benefit.

Most forms of yoga emphasize deepening and lengthening your breath. This stimulates the relaxation response — the opposite of the fight-or-flight adrenaline boost of the stress response.