P.E.A.C.E & Much Luv,
Chels
Alot of people have been asking about core workouts and what the 6 Pack Ab Challenge is, Well here it is! Takes just a few minutes of your day. If you do it daily you will see results pretty quick. P.E.A.C.E & Much Luv, Chels
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Don't be scared you won't lose that derriere. Online, socially, media, music, movies, everywhere you turn... is Booty talk. Booty Love. "Look at my booty; did you see her booty?" Booty Self Hate. "My booty is too big; too small; too this; too that." We are a booty obsessed nation! But the consensus seems to be that the ladies are too scared to do anything more then Zumba. Hey I am not knocking it, your heart loves you for the cardio! But ladies strength training your lower body is key! The projections from the media that men put on woman do not help either. I hear "I don't want someone too skinny; too fat" and even "Just don't lose that ass" when woman discuss diet and exercise in the presence of a man. Reality check Ladies & Gentlemen. This is a PSA Stop with the unrealistic expectations! First of all not everyone is shaped the same. But whatever god given proportions you have ( this is the natural distribution of weight on your body ) will not go away with weight loss or gain. What lower body workouts will do for you however is round out the shape. It will smooth out the cellulite. It can add inches to hips, glutes and thighs. Yes it can ADD to your shape. Some may people will notice results quick, others it may take longer. Some butts are big. Some are wide. Some are round. Some are flat. Some people have heart shaped hineys. Some are even squared. Butt.... It Is FACT that our bodies are made to move. FACT that no one ever feels bad when they look at themselves in the mirror and see a tone physique. FACT that the more muscle in your body the higher your resting metabolic rate is. As in you burn MORE calories even sleeping then even a slim person who does not strength train. FACT that a woman holds the majority of that muscle in her lower half. And it is FACT that if you start with even just simple squats, You will be on your way to Booty Self Love. Ladies love the shape you were born with. Work with that. Embrace it. Be good to your temple, you only have one.
P.E.A.C.E & Much Luv, Chels No I’m not talking about those Ch Ch Chia Pets, although I am referring to the seeds used to grow your green Chia friends. Chia is the Mayan word for Strength and was once just as much a staple for the Mayans and Aztecs as maize. What I love about Chia is how easy it is to include in your diet and can be eaten whole or ground so you can throw them in just about anything. I personally use them in my Protein Smoothies, Oatmeal, Pancakes, and Baked Goods. You can sprinkle them on top of salads, make a pudding out of them. The possibilities are endless. So what makes it a Super food? They are jam packed with nutrients, more per calorie than most foods. One once of Chia packs 11g of fiber, that’s 42% of your daily recommended intake; 18% of your daily Calcium; 30% of Manganese which is for healthy bones, skin, hair; Phosphorus 27% for bones, teeth and cell and tissue repair and growth; 4.4g of Protein; and most importantly almost 5g of Omega 3s which is essential for brain function.
So stronger and healthier hair, skin, teeth, bones, aids muscle recovery and wound healing. You need more reasons? Ok I got ya. Chia also aids fighting belly fight. Oh I got your attention, I see! Few things here, first of all it slows digestions which has a stabilizing effect on blood sugar which fights insulin resistance. Insulin Resistance is tied to an increase in belly fat, not to mention diabetes! They also fight help fight hunger because Chia can absorb 12x its own weight expanding in your stomach and also contain the amino acid Tryptophan normally found in turkey. Tryptophan regulates appetite, sleep and improve mood. So add those two things together and you will shut those hunger signals off quicker. I did mention Diabetes, right? Do I even have to break down how all of this helps Diabetes? Heart Disease in the family? It also has been shown it improve blood pressure, and increase good cholesterol while lowering bad cholesterol. So to sum it up, Chia will help you slim down, keep diabetes in check or at bay, and keep your heart ticking. Also at about $10 for a pound of Organic Chia seeds on average, it’s affordable. And I love that it’s a Vegan friendly way to get my Omega 3s! So go get some Chia and throw it in anything you can! Going to start a series called Spotlight on Super foods. I was working on the first one and found myself off on a tangent explaining why Super foods were so important to include in your diet. So I felt it best to first write about what I call Nutritional Budgeting and the importance of Super foods. So you hear and read this term often these days, I am not the first to blog about this. What exactly makes something a Super Food? Think of it like this. Many of us have to budget to make ends meet, pay the bills, survive, and some of us budget to include the luxuries and recreational activities that we enjoy that are not necessities in life. Either way most of us have to budget our money every time we get paid. So just like you want to get the most bang for your buck, Nutritional Budgeting is getting the most bang for your calories, and/or buck and/or serving size. We are talking nutrient packed whole natural foods that you do not need to spend a lot of money on per serving, and the nutritional content per serving is much higher than average. Then if it contains nutrients you normally would have to eat multiple things to get equal amounts of, you have been more efficient with those calories. Now I am not telling you to starting becoming obsessive in calorie count. In fact I don’t coach with calorie count, rarely does that work long term. The truth is most Americans diets are full of empty calories. More often than not most of us are actually malnourished. This can happen at any size if you are not absorbing the vitamins and minerals your body needs. My goal is to train the mind so that healthy, balanced choices start to happen naturally. So stay tuned. First Super Food up… Chia Seed! P.E.A.C.E & Much Luv, Chels |
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