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The paradox around the word “Mindful”

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The word mindful seems to indicate two things – that’s it’s about your mind and it’s about it being full just by the nature of how the word is constructed. It seems to mean an exercise where you keep your mind full. Where mindfulness is actually about the opposite.

child meditating

I believe that leads to a lot of misconceptions about mindfulness. It makes it seem like a brain focused exercise. Yet mindfulness actually focuses on making sure you are aligned in your spirit, mind and body. It takes the focus that is in your brain and brings it away from going in circles. Which it tends to do, since we are so focused on our cognitive capabilities. It has a lot to do with the way society is built these days, you would think we are a mass of minds. Our times are known as the “Age of Information’ – the driving force behind it being the internet, bringing us newer and faster forms of entertainment, commerce, research, work, and communication. Most jobs only focus on using your intelligence, education is set up to focus on your brain power – skills when it comes to your body and spirit are less asked for and wanted. It is natural almost to think that we are only minds and only needed for our knowledge.

But what people tend to forget is that your mind is only as good as your body. You cannot think straight if you are in pain, you cannot be logical if you are suffering from mental distortions, there are so many elements that impact us as a package that we are – mind, body and spirit (some call it soul). So how do you get out of your head and better connected with your body? Mindfulness. Because what mindfulness means is being aware of your mind taking over, and moving this focus to the other part that make you a whole.

One exercise is for example scanning your body from the top of your head down to your toes – seeing what areas may house tension and what other areas feel tension free. It’s a way of getting in tune with your body we tend to neglect. I do this every day and find it surprising over and over again which areas of my body feel tension. Sometime pain arises that I am not even sure how I managed to get a good night’s sleep. It is scary how much of our body and its signals we tend to push aside to enable our minds to deliver. An important thing to remember is that aligned body means an aligned mind.

Another exercise is even more simple – it’s just asking yourself how you feel. And not stopping at “good”  or “fine” – those terms do not suffice. There is no benefit of lying to yourself. Check in with your spirit by making your emotions aware to yourself. Sometimes we find we are doing much better than we thought, which leads to more happiness and sometimes things arise we know we need to work on or address so we can be happy in the long run. Remember not to be judgmental or to force yourself to feel any different. Often just being there for yourself and acknowledging your feelings will do wonders for your spirit.

So be mindful in the sense of what it truly means – being aware of yourself, your body, mind and spirit.

Read more about every day topics and tips on how to manage life at nikafiguringitout.wordpress.com

 

 

Body Pump, Cycle & Barre Instructor Job Opportunities in Seattle

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Are you a Body Pump, Cycle or Barre Instructor in Seattle looking for a great new job opportunity? Flow Fitness on Terry Ave. N in Seattle is looking for Sunday instructors right away! They are seeking instructors for their location in South Lake Union to teach Sunday classes, and potentially sub during the week.

Apply Now >>
Flow Fitness Gym

Do you know about Flow Fitness in Seattle? Flow Fitness was founded on the principle that we can enrich our member’s lives through fitness. We believe that fitness goes beyond physical appearance and is critical to improving one’s quality of life. Whether it be recreational activities or just the day to day activities of life, fitness can lead to an increase in physical and mental performance, reduction in pain/injury and increase in energy/mental focus. We also believe that training is substantially more beneficial than just ‘working out.’ Our equipment, classes and training programs are all geared toward movements that will help improve your quality of life and become the person you always thought possible. In addition, Flow Fitness is a community based organization that is open to all levels of fitness. Our employees and members are here to provide the support and inspiration necessary to make your workout the highlight of your day.

FIND YOUR FLOW at Flow Fitness and…

Apply Now >>

7 Simple Ways to Drink More Water and Why You Should

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Trying to drink more water every day can be labeled as boring and seem a little repetitive for most people. There are also many things that keep us from drinking enough water throughout the day like busy schedules, or things we’d rather be drinking (especially coffee and cocktails). With all of this in mind, it is not that far-fetched that a majority of people can’t fathom consuming up to 2 liters of water a day.

However, drinking enough water doesn’t have to be all that difficult. By using some simple tricks, setting goals, and even making some fun rules for yourself, you can easily train yourself to boost your daily H2O consumption. Who knows, you might even start to like it!

  • Give it Some Flavor– most people would feel more inclined to drink water if they thought that it had a more interesting taste. This is a great way to get creative and use different methods to jazz up your glass of H2O. Cut up herbs, slice fruits or vegetables, drop in some essential oils, etc. All of these options will add flavor naturally without the sugar content that is found in juices. You can even start having a “taste of the week”: a popular combination is lemon, lime, rosemary, and mint leaves.
  • Replace Soda– if you are in one of those moods where just about any fizzy drink will do, choose sparkling or mineral water instead. La Croix makes great sparkling water that is 100% natural, sugar-free, calorie-free, and sodium-free with no artificial sweeteners! So far, you can choose from at least 15 delicious flavors. Another options is to grab a fizzy water, add a squeeze of lime juice, and you have yourself a fancy mocktail. You will not regret ditching your soda habit for these.
  • Keep Track– for those of you who like a challenge, keep up with the number of ounces you drink daily. Use a free app to try and beat your score every week. You can even start setting incentives for your new water habit when you reach milestones. Then you have the chance to treat yourself to something you don’t normally get. Soon you will be drinking half a gallon without hesitation!
  • The 1 to 1 Rule– if you like to indulge in alcoholic beverages from time to time, then make sure to down a glass of water for every drink. This will also help you maintain your daily water consumption AND will increase your chances of avoiding a hangover because it balances out the sugar in most alcoholic drinks.
  • Set a Timer– until you are drinking enough water on your own, set alarms throughout the day to drink a full glass. These reminders will be set to go off throughout the day and when one does, chug a big cup of water. This might seem like a lot, but nothing snaps you into a routine like a loud phone alarm. For starters, always try to drink one glass right when you wake up, one after every meal, and one before you go to sleep.
  • Eat Water-Rich Foods – a sneaky yet smart way to increase the amount of water you consume on a daily basis: eat your H2O. Make sure to add fruits and vegetables with a high water content to your cart on your next grocery store trip. Here are some of the top picks: cucumber (96% water), zucchini (95% water), watermelon (92% water), and grapefruit (91% water). 
  • Keep it in Reach – the truth is, if you’re stuck at your desk all day or traveling for hours, your first priority won’t be to sip on water very often. The fix: always have a big bottle of water within arm’s reach! Reusable bottles are perfect for the office, at the gym, or in the car.

How Much Water Should I Drink?

The golden rule for hydration is defined as “eight 8-ounce glasses a day”, which equals to be about 8-10 cups, or half a gallon. This is called the 8×8 rule and is very easy to remember.However, recent studies have shown that you need to sip on water constantly throughout the day, even when you’re not thirsty. A similar concept to eating frequent, small meals all day long. As with most things, the average daily water intake depends on the individual. We are all so different that our water intake needs to be adjusted depending on your activity level, climate, digestion, etc. For example, those who tend to exercise often or are outside for long periods of time should stick with a higher consumption than others.

Why Should I Worry About Water?

 Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, nutrients transportation, and body temperature maintenance. An important thing to remember when you are using these tricks for upping your water intake is that drinking water frequently keeps these functions working properly. Water is also vital because it acts as a lubricant for your joints, protects your brain, and plays a large part in removing waste from your body through functions such as perspiration.

Another beneficial aspect of drinking water is that it helps control the calories. For years, drinking lots of water has been a significant weight loss strategy. Choosing water over a high-calorie beverage and maintaining a diet that is high in water-rich foods will result in being healthier, more filling, and lower calorie intake.

 Staying hydrated regulates our body temperature, boosts skin health, and aids the digestion system. Drinking enough water daily is also guaranteed to improve your well-being: you will sleep better, have more energy, and think clearer. That is why everyone, especially active individuals, need to stay on top of their water consumption.Needless to say, your body will be thanking you for showing it some liquid love.

Article written by Savannah Bosley, creator of https://leisureofliving.com/

bottle of water with sliced lemons

Business of Yoga Part I: Intentions for Success

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The definition of success has many forms.  In order to approach our teaching career as a business, the first thing on our to-do list would be to define what success looks like.  Chances are, it will line up with what also brings joy, which also equates to getting paid for what we love.  More important than that, however, is the intention for becoming a teacher outside the realms of financial security.  

When you think of success, what does your world look like? What is your goal? For some educators, it is the ultimate picture of that private studio in a big city, while others may want to travel all over the world and document their teaching journey from exotic locations.  But we all start somewhere, and it can take time to discover what it is we truly want to achieve.

cathedral gates

 In the beginning, teaching can feel difficult in startling ways.  The stakes of achieving perfection right out of the gate are heightened and the desire to serve can, at times, be eclipsed by the desire to be liked by our students.  If teaching is your passion, or if you are just getting your instructor feet wet, any practice teaching is valuable hours earned. Whether we are teaching ten or one hundred people, each student who comes to class is sharing the singular dynamism they brought with them.  It is the students, first and foremost, who can assuage and even transform the energy of how you teach.

Below are some reminders when embarking on your journey.  Finding your motivation to serve, connect, and dive into the sensational world of teaching yoga takes a personal bravery.  Understanding your own parameters of success relates to finding your signature intention: 

  1. Have a message: When we approach our teaching engagements and trials with an attitude of excitement and mystery, we are apt to grow into astute and intuitive individuals, and thus, better teachers.  So take into account your own beliefs and knowledge about the branch of yoga you are exploring that week or the various meanings of a mantra. Prioritize your learning and practice above all else. When we begin to identify what draws us to the work that we do, our message will become clearer and clearer.  All the steps that brought you where you are today should be honored, even celebrated. It is your foundation, and you are helping to create that for your students. If you are interested in what you’re teaching, your students will be too.
  2. Observe the vibe: Ultimately, we are observing bodies as they move in space, and making sure no one hurts themselves during our careful sequence.  It is a journey of endless recording and insight. Each class serves as a reminder of how well we can explain what we want to see our students achieving, physically and mentally. If a sequence proves to be too challenging for the student body before you, then soften it while drawing from the same overall intention.  What are you trying to accomplish here with this sequence? How can it be modified? How we approach these unplanned hiccups reveals the hidden intention, because you are asked to put whatever plans you had for the class aside and surrender to the moment in order to make it the best class for all.  
  3. Know your worth: We all want to believe that the gift of teaching is enough. The way we revere our teachers that came before us, we think it should be.  There is a common misconception that the ego (that deems money as a necessity and gets anxious when it believes there isn’t enough to go around) should be silenced or transcended instead of integrated.  We all have expenses, not even including our own continuing education adventures. There are many types of pay scales, from students paying as they go, which makes you, the teacher an independent contractor, to having a membership at a gym.  Where you teach and how much you charge for private lessons informs how much money you make per class. Do your research. 
  4. Make the rounds: It takes practice to figure out what type of teacher you want to be, and how to hone your own style.  Western yoga-culture has definitely evolved, especially in the last ten years or so.  Depending on where you live and practice, the number of teachers getting certified can outweigh the classes and studios there is to fill them.  And if you are looking to make a living teaching yoga, where do you begin?  Knocking on gym doors and dropping off resumes is certainly a start, and many are willing to give a fresh instructor a chance to teach a class that always draws in students. This can feel overwhelming at first, as it is different than teaching in a studio. Fear not. Teaching in a gym also allows you to lead a large group, modify sequences often, and find your voice as an instructor.  Apply everywhere close by.
  5. Tune In: While you practice your own private meditation, try to imagine your version of paradise, where there are no obstacles to your dreams.  Notice your surroundings, the sights and smells, anything vivid you can paint with your imagination. Envision yourself rising after a long sleep.  What are you most excited about today? What is it you care about most and want to share with others? That is your gift, your way to serve. Use this intention, which is deeply personal, yet can apply universally because it represents an act of service and can be brought into any teaching environment.  Use your consciousness for good, as they say.
  6. Focus: All that choose this path of teaching, however regulated, either feed into or shatter the stereotypes of what we think of when we picture a yoga teacher.  Our ego loves to compare and measure. We come in all shapes and sizes, have studied in different schools and with teachers that range from the prestigious (whatever that means) to the virtually unknown, (but unforgettable).  When we practice, we remember those classes that affected us most, and I’ll bet you that it wasn’t at a giant festival with some famous yogi/DJ combo, however cool the balancing sequence was. So connect to the feeling signatures of remarkable practices you’ve had.  Flip through your memory. They won’t be hard to find. This may serve as a reminder of why you were drawn to teaching in the first place, and your appreciation for your own practice, which does not fit into a box but it shaped entirely by you, to mold as you please.
  7. Gratitude: Perhaps the greatest perk of the job is that being a yoga teacher allows you to deepen your own practice by guiding others. Think about it.  You get to spend a lot of time in intentionally stress free zones, hyper focused on your intention for the class and how they are listening, choreographing breath to movement, while at the same time heightening a sense of community, togetherness.  And when we give of our knowledge and energy—our time, unique experiences, and tips we’ve picked up along the way–we also receive something from our students. Their energy, focus, and attention. Give thanks. Without them, you’re just practicing alone.

What is most important to you on your teaching journey? It may be the students you get to meet and guide, the opportunity to learn mystic chants in archaic languages, or it could be the physiological deep strengthening of your breath and muscles to age gracefully and inspire others to do the same. Every teacher has their own exciting and, at times, thought-provoking career path that has as many challenges as it does rewards. 

pink lotus flower in a garden

Welcoming Cellulite Because There’s A Natural Way To Get Rid of It

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Dancer sitting down lifting hair

We’ve all been there: standing in front of the mirror after trying on a pair of shorts, a bathing suit bottom, or our favorite dress that usually shows off our legs to perfection, and wondering where in the world that unflattering skin came from. Was it there last month when we were at the beach? Did it just show up all of a sudden?

We know that we have been watching our diet and getting to the gym as often as we can, but still, there it is. Cellulite. We hate it and we want it gone. But is it just a natural part of life? Do we have no choice but to accept is as we grow older? Absolutely not! And to prove it, we have some surefire tips to help you get that sleek and smooth look back without breaking your back working out or starving yourself on some fad diet.

What is Cellulite?

Cellulite is the result of fat protruding past the connective tissues, which create visible dimpling of the skin. Although there are factors that aggravate the weakening of these connective tissues such as aging, targeting skin-health alone doesn’t target the root cause: excess fat.

So, how do you actually get rid of cellulite?

Increase Your Liquid Intake

This is something everyone should be doing regardless of whether or not they are battling the uprising of cellulite. The truth is that most of us are drinking far less water and other healthy fluids than we need to be. Things like water and natural or herbal teas carry key nutrients throughout the body and help to eliminate waste products that enable cellulite retention. These metabolites cause fat deposits and poor skin health. 

Exercises That Target Specific Areas

If anyone tells you that you can get rid of cellulite without exercise, the next thing they should be seeing is the back of your head as you walk away, because you have just been lied to. While it isn’t necessary to kill yourself in the gym trying to leg press a minivan, there are definitely body part-specific exercises that should become a regular part of your gym routine. They include such moves as squats, lunges, side-to-sides, and step-ups. 

Choosing these exercises targeting the specific areas doesn’t target fat through isolation, but compound movements with appropriate resistance allows for testosterone release as a whole. The result? Testosterone, as a hormone, does multiple benefits to fat lost over time. At higher levels, metabolism of fat is surely triggered with compound movements and is something you want to keep as part of your exercise routine.

Shifting to a More Mindful Diet

No need for extremes such as solely eating salads or eating a lower amount of calories; this is not what your body needs to help with long-term fat loss. A balanced diet that aids in muscle-building, carb-metabolism, and healthy fat levels is a good place to start.

Have you ever heard of a personal trainer saying, “You can’t target fat in one spot!” Well, he’s preaching the truth. The best way to target fat is understanding that your body fat percentage can only be targeted as a whole. Hence, the importance of a more intuitive diet. 

One Last Bonus Tip

The sleep benefit that most people overlook is the fact that a good night’s rest, with an appropriate length of sleep, is fat metabolism’s best friend. The majority of your day’s fat metabolism happens continuously as you are sound asleep. In contrast, not getting enough sleep leads to a spike in cortisol which automatically releases serotonin to balance out the cortisol release. Serotonin is a neurotransmitter that enhances your cravings for high-fat and high-carb food. 

Be sure that you don’t minimize the importance that proper sleep and a complete daily rest cycle have on your overall appearance and function. Numerous studies have shown how getting enough sleep is essential to the body’s general wellness, healing, and recovery processes. Schedule time to rest just as you would a trip to the gym.

A Plea for all Parents to Practice Yoga

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The pressure on parents is actually insane. I’m serious. 

Overwhelmed? Yeah, You and Everyone Else

Mother and Daughter meditating on yoga mats
Mother and Daughter meditating on yoga mats

If you have kids and are completely stretched beyond your limit often, as in every-other-minute-often, you’re not abnormal. It’s a lot. And as if it wasn’t hard enough to take care of ourselves in a healthy, consistent, responsible, mentally stable kinda-way, now we have all of that, PLUS additional micro-humans to care for constantly. Micro-humans who cannot be trusted with a fork, let alone trusted to understand that we need things too- like a break occasionally, or a trip to the bathroom without needy little fingers and/or a curious eyeball peeking underneath the space between the closed door and the floor. But that’s not all. Oh-em-gee, THE JUDGEMENT that is tied to being a parent today is just paralyzing. If you formula-feed your baby, you’re lazy, clearly don’t possess maternal qualities, and probably should’ve bought a parakeet instead. If you breastfeed in public, you’re scarring every young male that sees you for life and is destining each one to a lifetime of debilitating porn addiction. If you vaccinate your kids, you’re letting Big Pharma inject cancer and autism into your precious babies for their corporate financial gain. Giving your child’s losing team a trophy will certainly make him entitled and he will be smoking a Juul by the time he is twelve. Don’t let your kids’ schools teach about global warming, but if you do, make sure your children know it’s caused by the parents who use disposable diapers and plastic straws. You get the point. It’s honestly maddening. So that’s why I hate to add one more “to-do” of never-ending, confusing parenting “do’s and don’ts” into the universe. But I have to, I really do. 

Practice Makes Perfectly Imperfect

Here goes: if you’re a parent, especially a mom, and even more especially a stay-at-home-mom, and you’re not practicing yoga, you’re doing it wrong. Very, very wrong.

What better way to find softness while living in a relentless state of being overwhelmed and under-slept than to spend an hour hanging out with your soul? An hour of concentrated peaceful self-love that includes a nap at the end?! Sign me up.

There’s just no better bang for your buck as far as sanity replenishment goes. I’ve been teaching yoga for a few years now, and regardless of what format I am guiding, I always begin the first few minutes of class in total silence. Even for me the instructor, those first moments, after a day that was surely bat-shit crazy, feel like a warm hug. Before I discovered my practice, as a stay-at-home-mom, my kids would run me ragged from before sunrise to after sunset and during all hours of the night. I kept active and worked out, but did psycho workouts like cardio kickboxing and spin classes. My body was in shape but my mind was absolutely, hopelessly, horrifically frazzled. I was checking off all the boxes, or so I thought, but something was missing. It wasn’t until I immersed myself in yoga that I realized that what I was yearning for was connection. Connection to my breath, my soul, and my body in a way that was dynamic, ever-evolving, and liberating as hell.

Get Lost in Space

How can we be available to our children if we are not available to our children? The only way to find the space needed to function, especially while being continuously pummeled by the intensity of parenthood, is to have space in general. It begins with the breath. It’s so simple. Not easy, but simple. Our minds become so entangled with the knots that life tie that things become foggy, our judgment becomes skewed, and we’re not doing anyone any justice, especially our children. It truly starts with just noticing that you are alive, that you are actually here in the present moment even if your brain may be tricking you into thinking otherwise, and the easiest way to do that is to notice your inhales and exhales. In time, that awareness can be linked to movement, which is a whole new level of magical, and in even more time, you may even be able to achieve the most advanced tier of yoga yet, which is really, really hard but really, really effective. No, it’s not a one handed-handstand with full lotus legs. It’s where you literally just sit quietly with your eyes closed and confront the depths of yourself. It’s called meditation, and that’s actually the goal. All of that movement and life-changing breaking-of-habits and sweating and growing and learning to just attain the ability to stand yourself for long enough to just… sit. It’s wild.

Self-Care at its Finest  

Parents, and stay-at-home parents, in particular, don’t have much choice but to givegivegivegivegivegivegive, it’s the nature of the job. Sure, there are special moments with your children, moments that make your heart feel like it very well might explode right out of your chest, but those moments are fleeting and tantrums and poop-filled diapers tend to demand a higher percentage of your attention. It can be so consuming. What yoga teaches is self-care, but in a different way. Sure, a consistent yoga practice will make you strong, leaner, and more flexible, but its real value comes in learning how to observe. As parents, our plans are consistently thwarted and frustration likely ensues. Say your toddler scribbles all over your new dining room table with a Sharpie, or you find out your teenager ditches school and goes to the mall instead. Now, imagine you have the capability, first, to not react, but to observe. Take a breath. Even for just a moment or two. Think of all the extra damage that could be avoided by taking just a second instead of flying off the handle immediately. Think of how much more effective we could be as parents if we constantly honed the tool of awareness and perspective. THAT is self-care, knowing that your reactions have ramifications, and putting the work in to make sure you are setting you and your family up for success later. And, that’s what you learn on your mat and why I’m urging parents everywhere to give it a go. Maybe selfishly because I know that more mindfulness will result in a better world, a world with less judgment about how much Cookie Crisp my son eats, but also I see it. I see the disheveled mom who runs into class two minutes late using her preschooler’s sippy cup as a water bottle because probably nothing else was clean, and I see how her soul soaks up the opportunity to just “be”. I know for myself that when all the things that I am most grateful for start to feel like the things I am least grateful for, my soul is getting dehydrated and I need a quenching round-house kick to the third eye via yoga, especially with an instructor who gets it- there are a lot who don’t, but that’s a topic for another time. 

Yoga for the People. Especially You.

So, whether or not you co-sleep, use pacifiers, or keep your kids in their rear-facing car seats until they’re eleventeen, it doesn’t matter. This is my plea, go to yoga. Take a class. Try a video at home. Step that beautiful, unique body onto your mat and begin the lifelong journey of getting to know yourself. Because while stretching is encouraged, the goal is to bend, not break. 

Cacao Nibs-Banana Nicecream Bowl Recipe

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This summer I gave myself  the gift of exploring + getting creative with new fruit mixes and let me tell ya it’s been a lot of fun!

Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace

One of the things I love the most about smoothies, is that I can get a good punch of fiber, protein, healthy fats and cabohydrates- but why exactly is it important to add these to our diet?

Fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.

Protein— is an important component of every cell in the body. Your body uses protein to build and repair tissues. It also makes enzymes, hormones, and other essential body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Carbohydrates— play a number of important roles in your body. They are readily stored in your muscles for energy and they enable most of the protein you consume to be used for tissue synthesis (such as muscle building) rather than fuel.

Monounsaturated fats— are healthy fats found in olive oil, avocados and certain nuts. In fact, the evidence shows that monounsaturated fats have a number of health benefits. They can help with weight loss, reduce the risk of heart disease and decrease inflammation.

Check out the recipe below.

Ingredients:
• 3 Frozen super ripe bananas
• A lil organic vanilla extract
• 1 tbs of Cacao nibs
• A splash  of milk of your choice (I used low fat oat milk from @oatly) 

Toppings:
• Blueberries
• Shredded coconut
• Edible flowers from the Union Square Green Market

But you can top it with whatever makes your soul happy!

Instructions:
Throw frozen bananas into a blender or food processor—add vanilla extract, cacao nibs and 2-4 tbsp milk of choice for smoother blending and blend until you achieve a soft-serve texture. You can serve immediately, or transfer to a container and freeze an additional 30 minutes.

Isn’t amazing how you can benefit from nourishing your body & soul with healthy foods you actually enjoy? plus! smoothie bowls are sexy♡ Share with me below what you think of this recipe!

Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace

Top 5 Health Benefits of Drinking Beer

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Those of us who enjoy a good beer usually go into it accepting that it isn’t particularly good for us. That’s not really why we’re here, is it? Well you may be surprised to know that beer actually comes with a number of health benefits.

Image courtesy of Pexels.com

Here are the 5 things that beer is actually doing for your body.

1. Beer can boost your immune system.

That’s right, beer is full of nutrients like magnesium, calcium, and iron. It also has a strong antioxidant profile that can benefit your immune system similar to the way blueberries help you out. 

Antioxidants the body clean up something called free radicals which build up within the body causing oxidative stress on your cells. Foods and drinks that contain antioxidants can help prevent this.

So if you’ve never put a handful of blueberries in a pilsner or blueberry wheat, this is your wake-up call. It’s wonderful. 

2. Beer can lower your cholesterol.

A 2016 study showed that regular beer consumption within a safe range ( 12 ounces of 5% beer per day for women, twice that for men) was beneficial in lowering cholesterol in must individuals.

However it also showed that over consumption eliminates these benefits, so make sure you’re drinking in moderation if you’re going to try to drop your cholesterol with a brew. 

3. Beer can improve your psychological health.

We’ve all heard about the harmful effects that alcohol can have on the brain. These are not exaggerations. Over consumption of alcohol can do a lot of harm to the body and there are a lot of superstitions out there that aren’t doing you any favors. 

My personal least favorite is the idea of the nightcap. Drinking before you sleep does not help you sleep better, regardless of how sleepy a couple of beers may make you feel at the bar.

But beer can help you if you are struggling with stress and anxiety. Moderate consumption of beer has been shown to help reduce stress in most individuals, and as we all know, is a great way to relax and enjoy yourself. Just make sure that you aren’t going overboard.

4. Beer can be good for your bones.

Yeah you read that right. There’s something found in beer called dietary silicon which is really good for improving your bone health. Recent studies have shown that people who regularly consume beer are 38% less likely to get osteoporosis and are less prone to bone injury, 

5. Switching to beer can help prevent kidney stones. 

Researchers at the Catholic University of the Sacred Heart concluded that individuals who drink beer instead of things like soda and even wine or coffee have a lower chance of developing kidney stones.

This study showed that beer has a more hydrating effect than any of the other popular beverages that aren’t water. While you should still drink healthy amounts of water every day, if you are going to drink alcohol, beer is one of the healthier options. 

Conclusion

Well there you go, beer isn’t as bad for you as you thought. Though it may put a hurt on your calorie count, beer isn’t without its benefits. The moral of this story is moderation. Making sure you enjoy beer in a safe and responsible way will not only help you reap the health benefits on this list, it will help you enjoy life to the fullest.

So put your feet up, have a pint, try that blueberry thing (I’m serious guys, do it), and rest easy knowing that life is good and so is beer. 

10 Things You Didn’t Know About the Personal Training Industry

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What You Didn’t Know About the Personal Training Industry

Let’s take a look at our list of things to remember when making choices about the personal training industry.

The total number of gym memberships in the U.S. grew more than 38% in the past ten years, and the need for personal trainers has grown right along with them. Choosing a personal trainer can be a challenging task for someone new to fitness training because there are so many different programs and points of view. 

There are many unknowns about the personal training industry, mostly because it’s still a relatively new idea, and many things are still being ironed out. We are going to help by arming you with the information you need to make an educated decision about the qualifications of your trainer.

two woman doing sit-ups

1. Don’t Train

Many people feel that they should put off hiring a personal trainer until they get into better shape on their own. They believe that they need to hire a personal trainer only when they get stuck and need assistance. 

The downside to this approach is that you can learn bad habits that can be hard to break later. Sometimes bad habits can lead to personal injury and setbacks that will extend the time required to achieve your goals.

It’s a good idea to get your trainer early to prevent learning bad habits. They can also help to get you on track for fast results. Your trainer will prefer to be there at the start.

2. A Good Trainer Knows Your Limits

Your trainer should begin by discovering your physical limitations and areas of weakness. Your trainer will also need to look for any muscle imbalances and test your flexibility. The trainer will also want to check your form while doing each exercise to make sure you perform each of them correctly.

Your trainer will also need to know your goals for weight training, weight loss, etc. so hey can help you reach them. If your trainer does not do this evaluation, they cannot develop a plan to reach your goals. If you begin training without a plan, you could injure yourself. Skipping the evaluation could suggest that this trainer might not be right for you.

Your trainer will evaluate you and learn these things by beginning with a detailed written assessment called the Physical Activity Readiness Questionnaire. You will need to supply your medical history, and might need a body fat measurement. You may also need an evaluation of your posture and diet.

3.  A Bad Trainer is Counter-Productive

A personal trainer needs to be right for you and your needs. They need to have your best interests and goals at heart and be knowledgable enough help you realize those goals.  

Using the wrong personal trainer can lead to injury or force you to pursue goals you do not wish to achieve. They will create a bad overall experience that can de-motivate you, and cause you to stay home instead of reaching your goals.

Many people might continue to use a poor trainer if they have a good reputation, or other people have recommended them. But if your trainer is not leading you towards your goals, they are leading you away from them. 

4. There is No Standard Certification 

One thing many people don’t know about the personal training industry is that there is no standardized certification program in place.  There is no college or exams you need to pass to become a personal trainer the way there is for becoming a lawyer or a public accountant. 

No standard certification means you need to look carefully into the credentials of any potential trainer to avoid scams. Don’t accept a long list of certifications without researching what it took to receive them. Some certifications only require an hour or two of training while others require going to college for years.

Here are a few popular certification programs that many personal trainers complete. Anyone certified from one of these places is very likely to know what they are doing, but this list is not exhaustive.

Top Certifications

  • National Acadamy of Sports Medicine
  • International Sports Sciences Association
  • American Council on Exercise
  • American College of Sports Medicine
  • National Strength and Conditioning Association

You can indeed get great results from a trainer that doesn’t have a certification, and not everyone certified will be a good trainer. Certification provides an excellent place to start when inquiring about the depth of knowledge someone has on a subject, and it can give insight into their specialties.

5. Personal Trainers Need Insurance

Any pro trainer with steady work will have liability insurance in case something goes wrong. If the trainer is an employee of the gym, they will likely provide the protection. Coverage will also protect you if you get hurt. If you get injured and the trainer does not have insurance, you might have to pay for care out of your pocket even if you win a settlement. Make sure your trainer is insured.

6. Reaching Your Goals Can be Expensive   

Depending on where you start and where you want to end up, it can get expensive and take a long time. As a general rule, it can take three to five months for the average person to get results, and cost can exceed $1200 per month in some cases.

Frequently when you begin training with a personal trainer, you will go several times a week until you have a plan in place. Once a program is in place, you may need to see your trainer less frequently, but costs can still add up over time.

It’s essential to budget for the trainer early on, so you are not surprised or forced to quit your program. A false start can set you back and reduce your morale.

7. The Trainer Doesn’t Get the Money

Even though the cost can be high, a trainer can help you reach your goals much faster than you could on your own, and the high fee is not just to pay the trainer. Often, a large portion of the cost goes to the gym or other facilities where the trainer works. Some of the money might be used to pay the insurance we talked about, and many times you might need special equipment.

8. Some Trainers Have an Agenda

Unfortunately, steroids are still prevalent in the gym, and some trainers might downplay their harmful and illegal aspects to make extra money. Any trainer that pushes a product over diet and exercise is not working for you. They are working for that product. They are not personal trainers. They’re salesmen. 

9. Training Goes Beyond the Trainer

You will only spend a fraction of your time in the gym with your trainer so you will need to set up a plan for what you do during the remaining time. Diet will play a big part, and so will exercise. There may also be times when you need to contact your trainer for unexpected help. Ultimately, reaching goals is up to you.

10. Fire Your Trainer

Many people struggle to get along with their trainer for any number of reasons and continue working with them longer than they should. If you feel that you’re not on track to meet your goals, it’s perfectly acceptable to fire your trainer. You should never enter any long term contracts with any trainer because you don’t know if they are right for you.

Summary

That brings us to the end of our insights into the personal training industry. We hope you have learned something, and will feel more confident next time you are looking to hire a personal trainer for yourself. Use this guide to help you make your choice. If you enjoyed these personal trainer tips, please share them.

 

Avocado -Dates Smoothie Recipe

by

Cravings are normal. Just because you get hungry throughout the day doesn’t mean that you are unhealthy. In fact, eating small snacks in between meals has been known to improve overall health, boost mental focus, and give you the energy you need to keep going. The trick is to choose healthy snack options that are chock-full of nutrients. This avocado smoothie is a great example of a quick, hearty snack that will keep you full and even limit your urge for junky types of foods.

Ready in 10 minutes

Serves 2 people

Avocado -Dates Smoothie

Ingredients

  • 4  avocados 
  • 12 medium-sized dates (pitted)
  • ½  cup of coconut water
  • 1  cup of almond milk
  • 2  teaspoons of chia seeds
  • 2 scoops of collagen powder

Preparation

  1. Cut both avocados in half, removing the pits. Scoop avocado out of the skins and put into a medium-sized blender
  2. If needed, remove pits from the dates and place dates into blender
  3. Put coconut water, almond milk, and collagen powder into blender
  4. Blend ingredients until consistency is smooth
  5. Pour mixture into two glasses and sprinkle chia seeds over the top of each
  6. Enjoy

This smoothie is creamy in texture and light on the palate. A perfect early morning or mid-afternoon snack. The three main ingredients are guaranteed to aid in your overall health and daily intake of fiber. 

Benefits of avocado: They are cholesterol-free and contain nearly 20 vitamins and minerals, including potassium and C vitamins. Just one avocado provides eight percent of the suggested intake for fiber and is full of the heart-healthy kind of fats. Ideal for reducing cholesterol, blood pressure, and inflammation.

Benefits of dates: Dates are known for their high fiber content and aid with regulating the digestive system. They also contain many antioxidants which are great for the heart. If you need to strengthen your bones or improve blood sugar, add extra dates to this smoothie recipe!Benefits of collagen: Consuming collagen has become popular over recent years due to its improvement of skin and bone health. It is a protein that our body produces naturally but over time, this slows down. Including collagen supplements in food or drink recipes can enhance skin health such as elasticity, moisture, and texture.