How To Get A Smaller Waist

Image Credits: Vanessa Runs

Have you tried several times to get your waist small with little or no result? It is probably because you are not working the right muscles to get a petite mid-section. To get the results you desire, you need to do exercises for the upper and lower abs, obliques, middle and lower back. This is called the, "Core". You can train your core 3 – 4 times a week as long as you give those muscles 24 hours of rest in between.

Next, abs are made in the kitchen, LITERALLY!  Eating as natural as possible is the key. This means stay away from refined processed products and unnatural sweetners. All they are going to do is not get you the abdominal area you want to have.

Last but not least, supplementation will also aid you to get a taunt abdominal area. Green tea helps boost your metabolism and burn belly fat. Caffeine improves strength potential for resistance training and helps breakdown fat through the release of fatty acids when you are active. This is just as simple as drinking green tea and coffee! If you are do not want to stain your teeth, then you can just take green tea or caffeine pills.

Here are some examples of how to workout your core. Remember, if you do this workout for more than 4 weeks, then you will hit a plateau. Always try to update your workouts at least every 4 weeks. This will ensure you will keep the changes coming.

Abdominal Exercises

Plank: 3 sets/ 30 seconds – 1 minute

Ball Russian Twist: 3 sets/ 12 – 15 reps

Hanging or lying leg lifts: 3 sets/ 12 – 15 reps

Middle and Lower Back Exercises

Seated Row: 3 sets/ 12 – 15 reps

Ball Back Extension: 3 sets/ 12 – 15 reps

Bicep And Tricep Workout

Image Credits: Melinda's Fitness Blog

Bicep And Tricep Workout

Supersets
Barbell curls: 2 - 3 sets/12 - 15 reps for long and lean muscles /or 8 – 10 reps to build muscle size
Tricep barbell overhead extension: 2 – 3 sets/12 – 15 reps LLM/ 8 – 10 reps BMS

Dumbbell curls: 2 – 3 sets/ 12 – 15 reps LLM/8 – 10 reps BMS
Tricep kickbacks: 2 – 3 sets/12 – 15 reps LLM/ 8 – 10 reps BMS

Preacher curls: 2 – 3 sets/12 – 15 reps LLM/ 8 – 10 reps BMS
Tricep rope pulldown: 2 – 3 sets/12 -15 reps LLM/ 8 – 10 reps BMS

Oatmeal With Dried Golden Raisins And Dates

Image Credits: shutterstock.com

Dried fruits have gotten a bad rap for being high in sugars and calories in recent years, but did you know that they are high in vitamins, minerals, & fiber? Dates contain potassium, fiber, and copper. In addition, it boost heart health, it is anti-inflammatory, and lowers high blood pressure. Raisins also high on the nutrition scale  They are a dense source of energy and also provides vitamins, minerals, and anti-oxidants. This recipe is a great way to start your day!

Oatmeal With Dried Golden Raisins And Dates 

Ingredients:
1/2 cup of rolled oats
1/8 cup of dried golden raisins
1/8 cup of dried dates
20 g vanilla whey protein
1 cup of water

Directions:
Step 1: In a small bowl, mix all the ingredients and water together. Then, bake for 10 minutes or microwave for 2.

Nutrition Facts Oatmeal With Raisins And Dates Recipe Serving Size 1/2 cup Amount Per Serving Calories 330.19 Calories from Fat  40 % Daily Value Total Fat 4.24g 7%    Saturated Fat 0.5g 2%    Trans Fat 0g   Cholesterol 18.52mg 6% Sodium 28.43mg  1% Total Carbohydrate 53.56g 18%    Dietary Fiber 6.67g 27%    Sugars 20.06g   Protein 22.31g  45% Vitamin A (IU) 0 0% Vitamin C 0.2mg 0% Calcium 33.33mg 3% Iron 1.98mg 11%

The Differences Between Omega-3 And Omega-6 Fats

Image credits: Billy Bear's Playground

Omega-3's (Fish Oil, Olive Oil & Flax Seeds)

• It reduces inflammation in the body and skin. Reduces stiffness and joint pain.
• Helps prevent blood platelets from forming blood clots. Lowers high blood pressure.
• Keeps triglyceride levels in check. Having high levels of blood fat can lead to heart disease.
• Slows down the thickening of the artery walls or atherosclerosis. Helps keeps your heart beating at a steady rhythm.
• Much safer and cheaper to take. High dosages will led to diarrhea, upset stomach, and acid. Not for those taking blood thinners.
• Has eicosapentaenoic acid (EPA) and docosahexaenoic acid DHA, vital nutrients in developing a fetus or child.
• Helps skin keep beautiful, smooth, and elastic texture.
• May help reduce blood sugar levels of diabetics.
• May help counteract immune suppression due to UV radiation.

Omega-6's (Meats, Oils, & Processed Foods)

• Causes inflammation in the body, blood clotting, and proliferation of cells.
• A diet high in Omega-6 fatty acids can cause cardiovascular disease.

We need Omega-3's and Omega-6's in our daily intake. The problem is our diet contains too much Omega-6 fatty acids which is leading to cardiovascular disease, diabetes, high blood pressure, & weight gain. Find a balance between both and you will see and feel differences in you body. Change your vegetable oil to olive oil. Add in some walnuts and fish to your diet. If you are not into eating fish, then supplement with Fish Oil. Change corn products to whole grain products. 

What Foods To Eat When You Have The Flu

                                                                            

In order to keep yourself healthy, you have to eat healthy foods. The same goes for when you have the flu. It is necessary to give your body the right nutrients and vitamins for it to build strength that will lead to a speedy recovery.

During The Flu Eat Whole Grain Carbohydrates, Protein, Fruits, Vegetables, Liquids and Healthy Fats!

• Citrus fruits have bioflaveniods –anti- inflammatory chemicals that can help reduce the severity of colds. Eat fruits, vegetables, and complex carbs for energy.
• Other Fruits and veggies high in beta-carotene, vitamin C and E can reduce the cell damage caused by cold viruses.
• Eating foods high in protein gives your body vitamins such as vitamin B6 and B12 that contribute to a healthy immune system.
• Foods high in zinc like in oysters or selenium help maintain the production and activity level of the white blood cells we need to kill viruses.
• Spicy foods open up sinuses and reduce congestion.
• Drink plenty of liquids to keep yourself hydrated. Dairy can probably make nausea and vomiting worse, so try to stay with orange juice or other juices packed with vitamin C. You can also have ice chips, ginger ale, clear broths, and gelatin. 
• Chicken soup has a anti-inflammatory effect on the flu that will reduce symptoms in the upper respiratory tract.

8 Signs That You Have A Bad Personal Trainer

Image Credits: www.dominicmunnelly.ie

1. They are constantly late or do not even show up.

• Every time I hear these stories it makes me wonder why people put up with this type of behavior! If your trainer can not be on time (unless in a case of emergency) or does not show up, then you need to drop them as your personal trainer.
• These types of personal trainers are the ones that make other reputable personal trainers look bad. 
• I have potential clients tell me, "Oh Candace, your place is too far". Really. So you rather put up with someone who can not even show up to train you, because it is closer to your house? Do you understand how ridiculous that sounds? 

2. Your personal trainer puts you in dangerous situations.

• The point of personal training is to help clients get fit in a safe way and without injuries. 
• I have heard so many stories of clients getting gashes, cuts, & injuries from personal trainers who put them in perilous situations. 
• If you are not ready to try more advanced techniques, then do not do it. You know your body better than anybody else. 
• I injured myself on a plyo box with rough edges. It took off skin on my shin in two places and a gash on the bottom, near my ankle. I'm so glad it did not happen to one of my clients! So now, I only use plastic boxes with rounded edges to train my clients. 

3. Your trainer is not certified or is not certified from a reputable personal training program.

• Do not ever buy training with a person who presents themselves as a trainer and they are not certified.
• Make sure they certified in CPR, first-aid, and/or AED.
•  If your trainer says he/she is certified through the American College of Sports Medicine (ACSM), the American Council on Exercise (ACE), National Academy of Sports Medicine (NASM) and the National Strength and Conditioning Association (NSCA), do not be afraid to ask them for their certificate number. They should not have a problem giving you it if they are really certified with these personal training programs.

4. Your trainer does not have enough experience.

• Experience is good but honestly, it is a tough one. The reason why is I have seen many trainers with (supposedly) a lot of experience and/or compete and their personal training is mediocre. 
• When I first got certified, the trainers at the gym took it upon themselves to talk about me to other potential clients stating how I did not have enough experience to train anyone. However, I'm the only one who actually got my clients results. 
• Find someone that really cares about helping their clients through their fitness programs. If you notice from week to week you are doing the same old routine for more than a month, then your trainer is not really into helping you. They are only interested in helping themselves.

5. Sexual harassment

• If you have a male trainer and you feel some things he makes you feel uneasy, it is probably because it is inappropriate. I have seen a male trainer stand so close behind a female client that it made me feel uncomfortable. 
• Remember, you hired your trainer to get you in shape not hit on you!
• Male trainers also have to be aware of feisty females. A co-worker of mine told me many stories of clients he had to drop because they were giving him advances he did not want.

6. Your trainer is preoccupied with other things than training you!

• Have you noticed trainer is always on the phone or texting? Remember people, you paid for 30 minutes to a hour of personal training and your trainer should be paying attention to you during that time. 
• The only time your trainer should use their cell phone is when they are using the timer to assist in isometric exercises, getting cancellations from other clients, and in an event of an emergency.

7. Your trainer does not know how to answer your exercise questions or does not know the difference between training a man from a woman.

• Ask your trainer questions when executing exercises. They should know what muscles are being used when you are doing a certain exercise. 
• For example: 
• Stiff-leg deadlift exercise works your hamstrings, glutes, and lower back. It is a great exercise for glutes and the back of the legs.
• I remember talking to a trainer in his 20’s about differences in training a man from a woman. He believed there were no differences between a men and a women. He would train women like how he would train men. 
• That is true if the woman’s goals are to gain lots of muscle to compete, but most women want to be long and lean. 
• For that to happen, you have to train them with high repetitions from 12 – 15 and add some speed and agility drills.
• Make sure your trainer knows how to help you toward your fitness goals.
• Also pick up some workout magazines to help further educate yourself in training styles.

8. Your trainer is not able to tell or show your progress

• I believe it is very important to take notes of your client’s progress. How else are you able to show them that you are worth the money they are spending? How can you make sure they reach their goals just from memory alone? 
• I like showing my clients how much stronger they have become over time and how much fat they have lost. 
• I assess them monthly to make sure to they are staying on track to their fitness goals. 

Remember when it comes to getting a personal trainer, do your homework. Watch how they interact with their current clients and watch their progress. Now, a trainer can’t make miracles. You will not lose 30 pounds in 30 days. You have to remember that you need to meet your trainer half way. You have to change your eating habits if you really want to succeed. We can not hold your hand once we are done with your session. Also, don’t lie to your trainer about your physical activities and eating habits, you are only selling yourself short.

Different Ways To Burn Calories: Hand Wash Your Car!

Image Credits: joe-ks.com

     One thing I noticed more than ever is that people are not outside as much as they were when I was a child. We have everything at our beckon call. We do not need to get up for almost anything anymore. That is why the pounds keep on packing on!

     A way to get off your feet, burn some calories, and save some money in these economic times is to wash your car. You can do it the "green way" by washing it by hand at your house or go to your nearest self-service car wash location and go at it. Either way, you are off that couch and burning that extra energy you have stored in your fat cells.

     The best times in the day to do this is in the morning or late afternoon. If you are outside and there is no shade available, make sure to use some sunblock SPF 30 and above to protect your skin.

Making Soap!

     My newest adventure, making soap! This is my second batch of soap during its curing process. The picture to the left is 7 days cured. The one below is 2 weeks cured. This particular soap I created contains natural ingredients. This soap contains lavender, grapefruit extract, rose petals, bran flakes, coconut oil, cinnamin powered milk, vitamin E oil, and lanolin.
    I had originally thought my soap would be cured in 2 weeks. However, with all the rich ingredients I added to the soap, they are making the curing process slower. I believe this will take another 2 weeks. I can not wait to try it out! 

    Making your own soap is not only interesting, but it is also aids in a healthy lifestyle. It helps boost the immune system along with simple natural diet. There are not artificial chemicals in my homemade soap in which is a great step in being chemical-free. Below are the books I used in creating this old-world craft.

Natural Insecticide For Plants Recipe

                                           Image Credits:

                                          dezinerfolio.com

 Natural Insecticide for Plants Recipe

Ingredients:

1 quart of warm water                                                  

2 tb or organic liquid dish soap

1 large re-used spray bottle

 

Directions:

1. Warm up a quart of water on the stove or microwave. Pour the warm water inside the spray, then add the organic liquid dish soap. Shake it up and it is ready to use!

                                                                                                               I had a big problem with tomato worms attacking my bell pepper plants and I did not want to use any thing harmful to the plant or myself. This homemade insecticide took care of the problem!                                                                                                       

                                                                                                                                    

Core Strengthening Total Body Workout!

There are many different ways to strengthen your core by doing abdominal, mid and lower back exercises. But, did you know that you can also strengthen your core while executing other exercises? Simply adding a stability ball or being in any type of  unstable enviroment adds a core strengthening variation to your workouts. Incorporating an unstable enviroment (using a stability ball or other type of balance equipment) in your workout, you force your core to keep yourself steady while performing the exercise. 

Core Strengthening Total Body Workout: 

• 3 sets - 4 sets
• 12 - 15 reps for long lean muscles
• 8 - 10 reps for muscle expansion

1.  Stability ball chest press

2.  Stability wide back row

3.  Stability Ball Dumbbell Squats:

               
4.  Single Leg Stiff-legged deadlift

5.  Lunge, Curl, & Press

.

Cinnamon And Honey Oatmeal

It is always important to start off your day with a hearty whole grain breakfast to give you the energy to work and train. Oatmeal is super easy to make and with so many different types of ingredients. This recipe calls for cinnamon and honey. Here are some benefits of both!

Cinnamon

• Regulates blood sugar
• Reduces LDL cholesterol and may reduce risk of cardiovascular disease
• It has anti-infection compounds that combat bacteria and other pathogens
• Reduces pain linked to arthritis
• May reduce proliferation of cancer cells
• Contains manganese, fiber, iron, and calcium
• Effective for menstrual pain and infertility

Honey

• Prevents cancer and heart disease
• Increases athletic performance
• Reduces ulcers and gastrointestinal disorders
• Reduces cough and throat inflammation
• It is anti-bacterial and anti-fungal

Cinnamon and Honey Oatmeal

Ingredients:

1/2 cup of old-fashioned oatmeal

1 cup of water

2 tbsp of honey

1/2 tsp of cinnamon

Directions:

Step 1: Put the old-fashioned oatmeal in a microwavable bowl and add the water. Microwave for 2 minutes.

Step 2: Sprinkle the cinnamon and drizzle the honey on the cooked oatmeal. Mix thoroughly and allow to cool for 2 - 5 minutes.

This recipe is a easy and healthy way to start out you morning!

Nutrition Facts Cinnamon and Honey Oatmeal Serving Size 1 cup
Amount Per Serving
Calories 280.89 Calories from Fat  25
% Daily Value
Total Fat 3.02g	5%
Saturated Fat 0.5g	3%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 1.81mg	0%
Total Carbohydrate 62.66g	21%
Dietary Fiber 4.77g	19%
Sugars 35.52g
Protein 5.18g	10%
Vitamin A (IU) 3.83	0%
Vitamin C 0.26mg	0%
Calcium 3.82mg	0%
Iron 2.08mg	12%

David Zinczenko: Worst Fast-Food Meals In America

This is to all my friends that can not seem to live with out fast food. David Zinczenko is the author of many famous books called, "Eat This, Not That". He was also a fat kid, like me growing up. Now, he exposes the hidden calories of many fast-food meals people love to order. Click here to read more. Bon appetit!



Image Credits: health.yahoo.net

                                                                                                                                    
                                 











                                                                                               








                                                          

Muscle Building Garbanzo Bean And Sweet Potato Soup

Garbanzo Bean and Sweet Potato Soup

Ingredients:

16 oz of Garbanzo (Chickpeas) beans
4 Sweet potatoes, diced
6 Roma tomatoes, diced
1 large yellow onion, diced
5 cloves of garlic, minced
12 cups of low sodium chicken stock
olive oil spray bottle

Directions:
Step 1: Soak the Garbanzo beans in 6-8 cups of water for at least 6-8 hours. Drain out the water and re-rinse the beans and set aside.
Step 2: Place a large pot on the stove on a medium heat temperature and spray the bottom with some olive oil ( I used olive oil infused in jalapeno peppers). Allow the pot to heat up and add the diced onions. Saute the diced onion for 2 minutes and add the minced garlic. Saute the veggies together for another minute.
Step 3: Add the diced sweet potatoes and the garbanzo beans to the veggies and mix together. Add the 12 cups of chicken stock or until it is about 2 inches above the mixture.
Step 4: Put the heat to medium high to bring the mixture to a boil. Cook for 20 minutes and stir the mixture periodically. Add the diced tomatoes ( I used organic Roma tomatoes grown directly out of my patio garden ) to the mixture and cook for another 30 minutes or until the beans and potatoes are soft.

This is a very tasty vegetarian soup. You should try to incorporate at least 1-2 vegetarian meals a week. Plus, fennel seeds added as seasoning or peppermint tea are great natural ways to suppress gas.

Nutrition Facts Garbanzo Bean and Sweet Potato Soup Serving Size 1 cup
Amount Per Serving
Calories 158.31 Calories from Fat  60
% Daily Value
Total Fat 6.74g	10%
Saturated Fat 1.96g	10%
Trans Fat 0g
Cholesterol 6.31mg	2%
Sodium 97.96mg	4%
Total Carbohydrate 21.17g	7%
Dietary Fiber 3.06g	12%
Sugars 7.08g
Protein 6.04g	12%
Vitamin A (IU) 243.01	5%
Vitamin C 5.38mg	9%
Calcium 73.15mg	7%
Iron 1.14mg	6%

Chest Exercises: With A Bench And Some Dumbbells

                                          Image Credits: Workout Routines That Work                                                                         

Dumbbell Chest Press

• Targets chest and triceps muscles

Directions:

1. Pick out the weight you would like to press.

2. Lie flat on your back with your feet flat on the floor.

3. Make sure your shoulder blades are touching the bench and you chest is protruding out

4. Keep the dumbbells perpendicular to your body and extend your arms upward.

5. Lower your arms down and squeeze your chest muscles to lift your arms to starting position. Then, repeat.

Incline Dumbbell Chest Press

• Targets upper chest, front shoulders, and triceps                                                                   

Directions:
1. Pick out desired weight and lie back in an incline position.
2. Lift the dumbbells to shoulder position with palms facing forward.
3. Lower the dumbbells to your side and then push them up to were your arms are extended in a parallel position.
4. Lower the dumbbells back to the starting position and repeat.

Decline Dumbbell Chest Press

• Targets upper and lower chest, front shoulders, and triceps

Directions:

1. Pick your desired weight and sit on a decline bench.

2. With you feet secure in a leg brace, lie back and position the dumbbells on the sides of your chest.

3. Push the dumbbells upward with the arms fully extended and parallel.

4. Lower the dumbbells back to starting position and repeat