love yourself – Fit 50

Sugar Sugar . . . Ahhh Honey Honey . . . Moderation = Balance

November 10, 2018/in Health, Mindset, Nutrition/Recipes /by Jessie Beard

How Much Sugar Is in the Food We Eat?

Working to reduce the amount of added sugar you consume each day is a worthy goal, especially because many common foods and beverages provide extra sugar and calories but very little of the quality nutrition our bodies need.

On its own, sugar isn’t necessarily good or bad. It becomes a concern when you consume foods that are high in calories and added sugar but low in essential nutrients like protein, fiber, vitamins, and minerals. Many everyday foods, beverages, and condiments contain a surprising amount of added sugar without contributing much nutritional value. Cutting back on these sources of excess sugar is a good idea for both your well-being and your waistline.

But, there is no need to eliminate sugar completely, especially if you want to eat in a way that supports your health and wellness goals. Sugar and other carbohydrates are essential nutrients that play a vital role in many bodily functions, including in the nervous system and immune system. Not to mention that naturally occurring sugar is present in many of the delicious, nourishing foods we should enjoy every day.

Fitolution Day #18 – Lying Dumbbell Tricep Extension

October 20, 2018/in 180 Training, Fitness, Fitness 54, Health, Nutrition/Recipes /by Jessie Beard

Fitolution Day #18

EXERCISE:

Mondays, Wednesdays and Fridays are strength days so stick to your strength routine. Make sure it’s at least 30 minutes of strength training.

BONUS EXERCISE:

Lying Dumbbell Tricep Extension Instructions

Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.

The Fitolution – Day #5, Dips to Skinny

July 28, 2018/in Fitness, Health, Nutrition/Recipes /by Jessie Beard

EXERCISE:

Mondays, Wednesdays and Fridays are strength days so stick to your strength routine. Make sure it’s at least 30 minutes of strength training.

BONUS EXERCISE:

Body Parts: Arms, Biceps, Triceps

Sit on a weight bench or a sturdy chair and place your hands on either side of the hips so that the palms are resting on the bench and your fingers are hanging over the edge. Keep your feet together and your knees bent while you carefully move your buttocks off the bench—at this point, you will be supporting most of your body weight with your arms. Lower the hips toward the floor by bending the elbows until your upper arms are parallel to the floor. Push back up using your arms rather than your legs, and repeat. To progress the challenge, perform the dip with the legs fully extended with no bend in the knees.

Fitolution – What do the Bulgarian split squat and the Fitolution have in common?

March 18, 2018/in Fitness, Health, Nutrition/Recipes /by Jessie Beard

EXERCISE:

What do the Bulgarian split squat and the Fitolution have in common? The Bulgarian split squat is an exercise. Exercise, health, mindset and nutrition are all part of the Fitolution.

TARGETED BODY PARTS:

Hips and Butt

Instructions –

Start with the feet hip-width apart, with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height. Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise. Keep the back straight while lowering the left knee towards the floor. Before the left knee hits the floor, press the right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.

The Fitolution Is A Lifestyle Change. Keep It Up With Extra Fun.

March 5, 2018/in Fitness, Health, Nutrition/Recipes /by Jessie Beard

You thought I forgot about you and the 2 make-up days I promised. Nah, just giving you time to reflect cause we’re still talking about The Fitolution. What did you get out of it? What will you keep? What will you add?

The good part is, it’s all up to you.

EXERCISE:

Fridays are strength days so stick to your strength routine. Make sure it’s at least 30 minutes of strength training.

BONUS:
INVERTED FLYERS

Is cardio the do all & be all? The answer may surprise you!

February 11, 2018/in Fitness, Health, Mindset, Nutrition/Recipes /by Jessie Beard

Cardio, cardio, cardio . . . If I had a nickel for every time a client mentioned cardio and weight loss in the same sentence . . . I’d be a rich woman.

Yes, cardio is important but nutrition is key when it comes to health and weight loss.

Fitolution – Yeah Baby.

January 13, 2018/in Fitness, Health, Mindset, Nutrition/Recipes /by Jessie Beard

Feels good to be focused on the new year 2018. Are you going strong or have you broken your year’s resolution?

Research shows people generally don’t last past mid-January. But not you. You’ve got this. Maybe a little bit of a slide? No worries, re-group and re-set your resolution to a new or revised realistic goal.