STRONG MIND,STRONG BODY

The hardest part of fitness is not weight lifting or cardio, its the mental training . Once you tell you self in going to do it that is the biggest step.

[healthcarelove-blog]

Sinew Nutrition Omega 3 Fish Oil 500mg (150EPA & 100DHA), 60 Softgels (Pack of 2): Amazon.in: Health & Personal Care

SUPPLEMENT FACTS

Why Should I try this

Advanced delivery system for better absorption and to avoid fishy aftertaste

1000 Mg fish oil with 600 mg omega 3 fatty acids 200 mg dha, 300 mg epa, 100 mg other omega 3 fatty acids per serving 2 softgels omega 3 is considered one of the most important supplements

Fish oil may support the health of heart health, brain health, health of joints, mood and mental state, skin and hair

30 Days supply recommended to buy atleast months supply you get 60 fish oil softgels with each bottle

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[mercedessandsfitness-blog]

MercedesSands Fitness

This channel is all about lifting, nutrition and lifestyle. If you're interested in online coaching visit my site: https://mercedessandsfitness.trainerize.co...

subscribe to the channel

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We are in the last leg of 2018 and there’s still time to #achieve your #goals for the year. So commit right now and #focus like a laser on what truly want. . . . #lifestyle #fitness #changeyourlife #fit #gohard #transformation #milwaukee #vidoftheday #resolutionkeeper #p90x3 #workout #followme #septemberstrength #nutrition #motivation #itspossible #amazing #underarmour #diet #coaching #swag #goaloriented #betterrelationships #happy #champion #nevergiveup #hard #keepgoing #beastmode (at Milwaukee, Wisconsin) https://www.instagram.com/p/BnP_tQSlhz1/?utm_source=ig_tumblr_share&igshid=180aiwj2c1duc

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A good morning routine? 😉 #pt_siegel #goodmorningroutine #good #morning #routine #motivation #fitness #lifestyle #workout #training #exercising #sweating #nutrition #recovery #personaltraining #personalcoaching #baar #zug #schweiz (hier: Baar, Zug) https://www.instagram.com/p/BnQQA_el_ny/?utm_source=ig_tumblr_share&igshid=6noxq7w9uu88

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[hippiemamas-blog1]

As I glow in the light of graduation from The Institute of Integrated Nutrition just this week I am wanting to speak about SELF LOVE.

September 3, 2018

How important is it? Probably the most important actualization of our lifetime.

It is a responsibility to yourself and to the family and community around you.

Whether you know it or not, you are a role model.  I realized this in my 30’s when I ran a very successful health food restaurant/lunch wagon on the North Shore of Oahu called Aricia’s Beach-Inn Kitchen. And Ole Healthy’s Lunch wagon.  It felt really good.

So, some “food for thought” to chew on is this.

Deep self-love is a compilation of:

Actions

Behaviors

Habits

Standards

And what SELF LOVE entails is:

1.    Acceptance – this is literally NUMBER ONE, because without it there isn’t actually self-love. Forgive yourself. Mantras help to remind you when you go down that dark self-hate tunnel.  Remember them, repeat them “I am enough, I have enough, I DO enough”.

2.    Self -Respect – honor yourself.  You are perfect as you are at this moment. Give yourself a hug of compassion and a smile of tolerance.

3.    Awareness – observation of yourself can be done any time you notice that you are doing too much for others and not enough for yourself.  You are just as important as everyone else. What do you like and dislike about yourself?  Just name two or three things in a daily journal or a “grocery list”.  Here’s something to ponder:

“I don’t know what I don’t know.  I do know that I don’t know. So, at least I am aware! And, take a deep breath…

4.    Knowledge – Because life cycles and goes through phases (ie discovering the world in your 20’s, thinking you know the world in your 30’s, taking care of the world in your 40’s, taking care of “your world” in your 50’s, and researching the world in your 60’s) you have plenty of time to get to know yourself.  You are allowed to have standards.  You are allowed to write your own story. You can change what you’ve been given and have chosen.

5.    Self-Trust – Please allow others to have their own experiences.  Stop trying to control everything, it’s so much effort. If you really did you would have so much more time for self-love.  Here’s a fun mantra for this: “Less control equals more magic”.

BE FUN TO BE WITH whether alone or with people - BE KIND TO YOURSELF WHEN YOU RELAPSE.

Your friend- Aricia

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[1buffchick]

Protein

Egg: 6 grams of protein, 78 cal

Almonds: 6 g per oz, 161 cal

Chicken breast without skin: 1-  53 g, 284 cal

Raw oats: half a cup- 13 g, 303 cal

Greek yogurt: one 6-ounce (170-gram) container has 17 g, 100 cal

Broccoli: 1 cup- 3 g, 31 cal

Beef:  3 oz- 22 g,184 cal

Tuna:  1 cup (154 g): 39 g, 179 cal

Quinoa: 1 cup- 8 g, 222 cal

Whey Protein: depending, 20-30 g 

Lentils: 18 g, 230 cal

Pumpkin seeds: 1 oz- 5 g, 125 cal

Turkey breast: 3 oz- 24 g, 146 cal 

Fish: 3 oz- 19 g, 175 cal

Shrimp: 3 oz- 18 g, 84 cal 

Brussels sprouts: ½ c- 2 g, 28 cal

Peanuts: 1 oz- 7 g, 159 cal 

Corn: 1 c- 16 g

Spud: 4 g

Asparagus: 1 c- 3 g 

Black beans: 1 c- 16 g 

Spinach: 1 c- 1 g

Peas: 1 c- 10 g 

Salmon: 5 oz- 40 g

Artichoke: 5 g

White beans: 1 c- 16 g 

Chickpeas: 40 g 

Peanut butter: 2 tbsp- 9 g, 190 cal

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Fiber

Benefits:  

Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

Good for your digestive health and immune system

Feeds the good bacteria (called probiotics) that live in there

Soluble fiber dissolves in water and becomes a gelatinous form, which may help to slow digestion and help your body absorb vital nutrients from foods. Insoluble fiber stays in its fibrous form, helps food pass through the digestive system, and adds bulk to the stool, which helps you to stay regular.

Lowers cholesterol health

Helps control healthy blood sugar levels

Aids in achieving healthy weight

Suggested daily intake for women: 25 g

Strawberries: 3 grams in one cup, or 2 grams per 100 grams 

Avocado:  10 grams in a cup, or 6.7 grams per 100 grams

Apples:  4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams

Raspberries:  One cup contains 8 grams of fiber, or 6.5 grams per 100 grams

Banana:  3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams

Carrots:  3.6 grams in one cup, or 2.8 grams per 100 grams

Beets:  3.8 grams per cup, or 2.8 grams per 100 grams

Artichokes:  2.4 grams per cup, or 2.6 grams per 100 grams

Brussels: 4 grams per cup, or 2.6 grams per 100 grams

Lentils:  15.6 grams per cup

Chickpeas: 12.5 grams per cup

Quinoa:  5.2 grams per cup

Oats: 16.5 grams per cup 

Popcorn:  1.2 grams per cup

Almonds:  3.4 grams per ounce

Chia:  10.6 grams per ounce

Sweet potato:  3.8 g

Dark chocolate:  3.1 grams in a 1-ounce

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[natesoerfitness]

September 3 Workout / 2018 - Cardio and Abs

Began workout with 30 minutes on stair master.

Exercise 1: Superset

A) Lying Leg Raises (3x15)

B) Oblique Twists (3x10 each side)

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[mike13mt]

detail sliced pizza by ahojdoma

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