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Khan pao heart healthy bowl #healthkwest #genghisgrillad

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Fitspiration

People are always busy now a days with not much time to take care of yourself. This quick workout will help with people on the go. Do each of these exercises for 30 seconds with ten seconds of rest for high intensity. -butt kicks -jog in place -burpees -skipping -high knees -side shuffle -jumping jacks This creates a good workout. Gets the blood flowing and allows more time to get more things done. Enjoy!

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Groovy

Here's the top ten songs I love to workout to during my health kwest journey: 1) Locked Out of Heaven - Bruno Mars : elliptical 2) I Need Your Love - Calvin Harris and Ellie Goulding: cardio 3) Everlong - Foo Fighters: weights 4) Radioactive - Imagine Dragons: elliptical or cardio 5) Firework - Katy Perry: cardio or weights 6) Pompeii - Bastille: strength training 7) Starships - Nicki Minaj: cardio 8) Burn - Ellie Goulding: cardio and strength training 9) This is How we Roll - Florida Georgia Line: weights 10) Play it Again - Luke Bryan: elliptical and weights

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This journey has been long and hard and life changing. I have learned the health benefits of various ingredients offered at genghis daily. I've tried green tea for the first time and learned how it boosts metabolism and your energy level. I learned that tofu is actually made from soy beans which I never knew. I learned how healthy the various vitamins are and how they effect the body. I learned about brown rice and whole grains, and how they aid in digestion. Nutrition is very important and it seems there's always something to learn with ingredients out there. Makes you think about what you're really eating now.

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Changes- I feel better with more energy. My mental thought about food has been changed. I think healthier and more clean. I look at food differently before I eat it. I try to have a well balanced diet and eat small portions but eat more times a day. As for activity, I'm addicted to exercising somehow each day. Whether it's just walking or dancing on a video game, I like to change it up each day. If I sit still for too long, I don't like how it feels. Even though I haven't lost as much weight as I would like, I've changed inside. I may just have to push harder to get the results I get. One day at a time. One bowl at a time.

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Quick workout

People are in a hurry today and barely have time to fit everything into their busy schedule. That's when a quick workout is the easy way to go. This twenty minute workout will get your heart pumping and boost your energy. One minute each do these exercises: high knees, lunge skip, lateral bunny hop, Scissor kick, jumping jacks, burpees, lateral bounding, push up and rotate, box toe touches and tricep dips. Repeat this circuit one more time and bam! You've worked out for the day. :) it helps build core muscles, increase metabolism, and increase strength. I do this at least once a week. I recommend it.

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#genghisgrillad #healthkwest Warrior Team Picture!!! These people are awesome!!!

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Brown rice: Brown rice is a whole grain that can be added to anyone's diet. I've always loved adding brown rice to my bowl everyday to get my daily serving of grains. It is easier to digest, promotes weight loss, contains antioxidants and high in fiber. It's also a slow release sugar that helps you feel full for a longer period of time. It is a healthier alternative than some other unhealthy foods such as chips. I highly recommend adding some brown rice to your bowl. It's delicious!!

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Top three goals: 1) lose weight and be healthy 2) learn how to change to a healthy lifestyle 3) inspire others to lose weight and become healthy #healthkwest

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Green Tea Rocks!!! Green tea is truly one amazing drink that can do so many things. First of all, it is loaded with many antioxidants that help prevent cell damage and diseases. It does contain caffeine, which is proven healthier than drinking coffee or energy drinks themselves. Green tea aids with improving brain function. A major positive attribute is that it helps increase metabolism and burn fat. It lowers risk for various diseases such as Alzheimer's, Parkinson's, and various forms of cancer. Yes, good for the cells; but it is also excellent for the heart. Green tea helps lower cholesterol and cardiovascular disease. I never knew how healthy green tea really is. I never really liked tea. But after reading all this information, I think I'll try it for sure. Who knows! It may make all the difference! #healthkwest

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Don't Stress

Stress can be very horrible for the body. Everyone stresses about something at some time for various reasons. I wouldn't say people freak out necessarily. They just react to certain situations by stressing out in their own way. Me personally, I  think things and imagine how bad things can get. If something does not go the way i want it to, i get frustrated and want to figure out a way to fix it. I guess frustration is a way i show stress. When i feel stress coming on, i think of positive images and thoughts. If it requires more than just thought, looking at inspirational posts on instagram and pinterest. One of the most inspirational ones goes "happiness is found when you stop comparing yourself to other people." And another one goes "life is short so live it. Love is rare so grab it. Dreams are real so chase it. Fear is awful so face it. Memories are sweet so cherish it." I try to think of good things and never negative. And i remind myself what I'm fighting for, why I'm doing this. Im doing this for myself. Im doing this for my husband. Im doing this for others. Im doing this for life, a healthy life.

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#genghisgrillad #healthkwest meet my chief warrior.

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Did you ever know that you're my hero?? I've known my best friend since we were in elementary school. We've been through everything together in life and we have always managed to stay in touch. He is a major workout fiend and in excellent shape. I've always envied his passion and determination. With this kwest, I wanted to ask him for his advice through my journey. I've worked with him before with exercising so I already know how athletic he is. So I asked him "what advice can you give me?" He explained to be determined and positive through this journey. Never give up and push myself further each day. He is truly one of the most positive people in the world and he spreads that mindset to others. He came up with an exercise regiment to assist me in the next part of my kwest. He let me know some websites that have "clean" recipes that can help curb my appetite and boost my metabolism. He is always available for me whenever I need him. If I feel weak, he encourages me. If I'm tired, he asks for one more set. This is my best friend and inspiration, Christian. Thank you my dear friend for being there to support me. I am grateful for everything you do and are. Thank you!!

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Eat your Veggies!!!

I love to add various vegetables to my genghis bowl each time. One of my favorites is spinach. This is a green leafy vegetable contains a good source of iron, vitamins, calcium and metabolism. This helps the body maintain blood pressure, a good immune system, muscle and nerve function. Another ingredient I enjoy is broccoli. Broccoli helps detoxify the body and adds fiber to improve the digestive system. It also has anti-inflammatory uses to help blood flow to the heart and keep the heart healthy. Broccoli contains calcium and vitamin K that help with bone strength and reduce risk for bone diseases such as osteoperosis. Squash is a good way to add energy to your body. It helps boost metabolism, and even help lose weight. It contains natural daily vitamins needed to promote an overall healthy complexion. Carrots are an interesting vegetable. They are good for healthy eyes. They contain vitamin a, which aids in preventing photoreceptor damage and deterioration. They also contain antioxidants which help prevent diseases; and they are known to reduce cardiovascular disease and cancer. These are the top ingredients that I love to add to my bowls. Its very interesting just how amazing certain foods can do helpful things. So grab some vegetables and start your healthy lifestyle!! 

:)    

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Now we're grillin!! #HealthKwest #GenghisGrillAd

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Happy Valentine's Day everyone! Genghis health kwest has helped me feel healthy and energized already. My three goals for this journey are to lose weight, to feel healthy and better about myself, and to inspire others to have a healthy lifestyle. #Healthkwest @chappa-lappa Have a great day everyone!