Everyone should aim to eat a balanced but varied diet to remain happy and healthy, but this is even more true when engaging in an active lifestyle so you can match your energy needs. You may combine the ingredients, EXCEPT for the BAKING Powder, in advance and cook this at the last minute. If you do, protect the dough by using plastic wrap pressed directly on top of the dough with the edges of the plastic run up the inside of the cup. Refrigerate, and when you take it out, warm it up for 5-10 seconds in the microwave, before adding the baking powder. Once baking powder is in cook as normal or a few seconds longer. Microwaves vary. Exercise: Strength training - Use barbells, dumbbells, kettlebells - lift, push, and press heavy weights. Push ups, pull ups, squats, lunges. Do sprints and take the occasional 2 or 3 mile run if your joints allow also. You have to challenge your body to elicit change. Get plenty of sleep to let your body recover from all of your hard work. Smell your food - The simple act of smelling your food will switch your salivary glands on and get your stomach ready for the meal you are about to enjoy.

When I started teaching them about how movement and nutrition can help some said ‘why have we never been taught this before’?Aim to get up at the same time each day, as this makes it easier to get into a positive sleep routine. When you’re exercising, you lose a lot of water and salt through sweating. To replace the fluid lost and to be able to recover properly from the exercise, it’s important to drink enough water and stay hydrated. A provision of or a right created by these Terms of Use cannot be waived except in writing signed by the party granting the waiver. No variation to or amendment of these Terms of Use can be made without the consent in writing of all of the parties. Cardio was performed, for the most part, five days per week. Duration and intensity varied throughout. The last month of training I did cardio seven days a week for up to sixty minutes. In addition to strength training and decreasing calories this created a "burning the candle at both ends" effect on my body, helping me to deplete even more body fat.

More importantly, the better rested you are, the abler your mind and body are to function properly, including at the gym. Those who are better rested often feel more motivated and ready for their workouts. Tip 3: Eat well Regardless, all of the above problems can be over come simply by getting enough shut eye to allow the body to recover and regenerate. Avoid screens for at least an hour before bed. The light they emit impacts melatonin production, making it more difficult to sleep well. Would you build a house without blue prints? I hope not. But I see something similar on almost a daily basis. As a personal trainer I meet people all of the time who have all but given up on getting in shape.They spend several hours a week at the gym for months, but it's still not happening for them.A lot of them have tried almost everything but have never gotten the results they wanted. It's not because they didn't work hard or weren't committed. Of course nutrition plays a huge part, but there is more to it than that. The fact is the majority of these folks never had a structured plan to begin with. A fitness program without structure is like building a house without blueprints. You have no way of knowing how it is going to turn out. If you want specific results or goals to be met in your fitness program you need specifics to begin with.Whether you want to get stronger, lose weight or make it to the Olympics you have to have a plan. You need to train.Avoid caffeine later in the afternoon. It takes some time for caffeine to be removed from the body, so stopping consumption earlier in the day helps manage it’s effects. I gave away 100 free place to my online course Feel Look Be recently and it was great because it opened it up to people that perhaps wouldn’t normally access it. Positive affirmation - saying grace and thanking their gods for the food they are about to eat. This focuses the mind on the food. Gratitude has been researched and shown to have both an emotional and physical effect on your body. Positive affirmations about your meal have been shown to help increase nutrient absorption and lower inflammation. Add herbs and spices to your food like curcumin, garlic, and turmeric to help lower inflammation and improve digestion. Herbs are also very high in nutrients.