Olympics!

Welcome to the 2012 Olympics!

Each day a collection of events to show the strength, dedication and power of each countries athletes.

Not only are the Olympics in a beautiful place this year, London, it has accumulated such a talented number of participants.

Thinking about the work that the physical body goes through, but yet there is the mental state of mind.
I'm sure that each athlete must keep their minds focused and in the game, so that they can train and get themselves ready for competition.

The fact that the body can go to these extreme lengths of strength and agility when training properly, or even as much as they do, is amazing and enthralling, and so motivating.

It will continue to show us that we can truly do anything.

Tired of being tired?

If you don't NEED coffee, don't get it. 

Sometimes with those awesome movies, and TV shows, making time to hang out with friends, or just finishing up work, it's hard to not feel tired all the time. Even though you've had a good nights rest, you wake up still sleepy and head over to the nearest coffee shop to grab a morning jolt. Plus, it's tough to keep up a daily coffee run, it all adds up! Opt for some tea if you like to have a morning drink, you can easily buy some of your favorite tea's and brew some up in the morning, and save yourself a few dollars.

A few reasons we get tired:

 Irregular sleeping schedule: waking up and going to bed at different times all the time can throw off our bodies. I've read that this type of sleep schedule can make our bodies think it's changing time zones, like when we travel and get jet lag. Solution: Try to get on a normal time schedule by waking up and going to bed at the same time.

Over-training yourself: We all love a good workout in the mornings or at night, it's a good pick me up and a way to feel confident and good about yourself. Raise that self-esteem! But, remember, if you over train, your body will go into a mode where it feels the need to survive. You'll be even more tired and will come to a stand still in your get fit routine. Solution: If you plan to workout, do it when you aren't already exhausted, workout when you're feeling good and awake.

Sugar: The wonderful product we all have a love-hate relationship with. The old tale of getting a sugar rush than crashing??? Really think about how sugar makes you tired...How much sugar is in everything we eat, that's why after eating a doughnut we get so exhausted, aside from the mass amount of carbs that were just inhaled. Solution: Try to stay away from foods and drinks that contain heavy amounts of sugar. You'll feel better and lose some of that weight...sounds kind of nice right? Stick to a whole foods, clean diet. Read the labels and be sure you're not buying foods masked in sugar.

Runner's issues

ALWAYS be sure you have shoes that fit your foot.

Running can be a great cardio warm up, and a workout if intense enough. It's also a great way to get those lungs back into shape, or to train for a marathon...But, running does come with it's own set of side effects, unfortunately.

As I read on the Huffington Post website, there are several things that can happen to our bodies when running.

Shin splints, that stabbing pain in your shins, from your muscles and tendons covering the shinbone getting inflamed. Keep them elevated, and ice them to treat the pain. Also, if you want, you can take a break from running on cement, which isn't good for your knees as well.

Knee pain: Pain around or behind the kneecap...All the pounding on pavement, downhill paths and weak hips, as well as imbalances can cause this to happen. AGAIN, try to stay closer to the softer paths for running, and a more flat surface for running. If you do choose to go running downhill, maybe calm it down a bit, not run so long, and or just walk.

Brushing your skin

We brush our hair, teeth... and skin?
Yes! Brushing our skin is good for you!

My mom has actually told me about this years ago, and even got me a brush to use to brush my skin.
It's weird at first, but actually it's fantastic for your body.

Dry brushing, you can use a handheld stiff-bristled mitt, or a brush on a stick. Brushing your skin helps to improve circulation in your skin and improve it's looks. It also will detoxify and diminish cellulite, yahoo!

It gets the lymphatic system pumping, promoting circulation, breaks up fat, and gets the blood flowing, now how awesome does that sound?

Give it a shot and see how you like it, it'll probably feel strange, but it'll be a new fun thing to add to your routine.

Tune up your workout

Choosing Pandora can open you up to tons of songs you've  never heard 

Working out with music is probably one of the most important motivators, other than yourself, and any competition you create.

Not having music can either make or break your workout, having the right songs is what'll keep you going or slow you down. During cardio workouts, fast songs with a upbeat sound to it can keep you pumping and running at a good pace. Try to avoid anything real slow, it'll slow you down and make your tired -- unless you're in the cool down part of your work out, then go for something slower.

Some good playlists to keep if you choose Pandora as your music player, make a FloRida playlist, majority of the songs you'll get on this playlist will keep you going. Or looking up a hip-hop dance playlist. There are many playlists that you can type in to target different types of workouts.

If you're making a playlist on your iTunes player, be sure to pick songs that you don't mind listening to or working out too. Scrolling through songs and trying to find one while working out can through a kink in your groove.

Try these at home

Stretching is one of the most important things to do before and after your workouts.
It gets your muscles all warmed up and helps to prevent injury. IF something does happen, being stretched out could help the injury to be not as serious as it could have been.

Stretching releases the lactic acid from your muscles. It's a good release. It can cure headaches, if your shoulders are tight, stretch out your hamstrings and it'll loosen them up, as well as relief for headaches.

Here are two basic easy stretches that can really help and can not only be applied to just these two parts of your body, but can be easily morphed into a more intense full body stretch.

Hamstrings: Stretch these big muscles out.

Hamstring stretch: Make sure your back is straight as you lean over. If you can reach for your toes and pull them back towards your body, and you'll add in a little calf stretch as well. (Keep in mind, you don't have to touch your toes.) DON'T bounce up and down when you stretch, your muscles will be very tight at first if it's been a while since you've stretched or you've just worked out. Just hold the stretch for at least 10 seconds, breath, release than repeat it several more times. You can soon add in a routine if you want too with different stretches.

Quadriceps stretch: you can also do this stretch laying on the floor.

Quad stretch: Especially after a hike, run or anything during the day, these muscles work hard and get tight. Brace yourself on the wall with your opposite hand that won't be holding up your quad. Stand up tall and don't bend over or slouch, keep good form.

Tips: When you release stretches, GENTLY release, don't hop out of it.

taking care of your skin

Vitamin C and D are important!

Taking care of our skin is and always will be important. We're aging from the day we are born, and the thought tied to again is wrinkles, old skin, and just looking and feeling old -- but it doesn't have to be that way.

I've always been told to take care of my skin, constantly, it's a daily thing everyone should do. A great example is my mom, she's been consistently taking care of her skin for years, and she looks amazing!

What I'm saying is that, as we turn different ages, our routine for skin care will change slightly, and depending on where we live in the world.

In colder, and warmer climates the skin care regimen will differ.

Sunscreen is one of the most important DAILY tasks you should quickly write into your morning routine. Sunscreen will help to keep the wrinkles at bay and that leather look to your skin.

The DailyBeauty website explains some good treatments to get at different ages.

If you're in your 20's, getting regular facials is great for your skin, it helps with acne and regulating skin. Keep a health diet, don't rub and stretch your eyes and skin, even though your skin bounces back to life now, it won't always if you don't take good care of it...

Of course there is more to the list, 30's stick close to keep those vitamins C and A in the mix, and 40's and 50's on the list. Check it out: DailyBeauty

Which one do you prefer?

There's always that thought before hitting the gym or starting a workout, "Should I do more cardio today? or should I do more strength training?"

It's hard to pick sometimes, and plus for each the benefits are of course, similar, the fringe benefit of looking awesome, but then again different.

Cardio is a great fat burner, and a good way to get you conditioned for mega time running; getting those lungs breathing and your heart pumping. Many benefits. Plus, if you're feeling stressed, cardio will help to release those feel good endorphins to cheer you up. BUT! when you add in some strength training, you'll burn extra calories AFTER your workout, that sounds nice huh?

This is probably one of my favorite articles explaining different benefits of strength and cardio for your workouts. Women's Health - Strength vs. Cardio

I know for myself, combining both of the workouts together gets me the best results, and quick.
Accompanied of course, by a healthy clean diet. If you want a treat sometimes that's fine, there's nothing wrong with that, to console yourself, just intensify your workout and burn those calories!

So 'Berry' good!

Many of us love the thought of oh-so-tasty strawberries being so healthy for us, as well as their other berry family friend, the blueberry.

Get me some more please!
But, what exactly are some of the health benefits of flavor packed fruits?

Well, I did some research online and discovered a few things about wondrous fruits that's worth knowing. 

Head over to your local grocer to find some delicious fresh strawberries or blueberries.

Strawberries: (Best Health)

1) Not in the mood for a orange for some vitamin C? or taking a supplement? Grab yourself some strawberries, these guys pack about half your days worth of vitamin C. A huge immune booster and antioxidant.  

2) Eye Health: The vitamin C in strawberries (and other fruits) helps to prevent cataracts in your eyes -- later can cause blindness. Our eyes do need vitamin C. 

3) Wrinkle Prevention: (Awesome!) Vitamin C helps the production of collagen, which is lost over the years. Collagen is what helps your skins elasticity and it's ability to bounce back after you rub your eyes or face.  (another big helper, stay out of the sun, the rays are damaging to skin) 

Blueberries: (Web.MD)

1) Low in calories: (woo hoo!) There's less than 100 in a cup, what a great snack. Go get some now, July is peak harvest month. 

2) According to WebMD.com, one cup of blueberries gives your 14 percent of the recommended daily dose of fiber and almost 1/4 of the dose of vitamin C. Also the fruit ranked highest as an antioxidant filled fruit. 

3) Blueberry juice? 

This is interesting, WebMD.com reported about a study explained that drinking blueberry juice may give your brain a memory boost. Blueberries contain phytochemicals, which have  antioxidants and anti-inflammatory effects. They went on to explain several other things found in blueberries, like anthocynins and more, assisted the brain in how it gets rid of glucose. 

Read more here! Memory Boost - blueberries

Equipment! nah

If you don't feel like going to the gym, that's fine. You can still get that body you've wanted at home, at the park or in the yard. Sometimes it's nice to be comfortable at home and not have to worry too much about what you're going to wear, or if you don't feel like talking to anyone.

I was reading on the Women's Health website that some of the movements they combine, creates "super sets." Two moves that are performed back to back without a rest period in between.

I've tested this out, you'll feel the burn and the workout for sure! It'll get you in shape quick and work you up to doing more intense versions of these workouts.
Be sure to keep you heart rate high and move quickly from one exercise to the other. It's best to include some high energy workouts, or cardio and than follow up with some resistance.

I was reading on the Women's Health website that some of the movements they combine, creates "super sets." Two moves that are performed back to back without a rest period in between.

I've tested this out, you'll feel the burn and your muscles working for sure! It'll get you in shape quick and work you up to doing more intense versions of these workouts.

Check it out!

Workouts from the comfort of your home -- Women's Health