Unleashing Those Endorphins and Minimizing Stress

                                                     

Rather heard from your grandparents or your doctor, stress is truly a silent killer. Sometimes you can be stressing and not even realize it. Work, the household, relationships, and finances are all examples of contributions to stress. Stress can be responsible for many things such as headaches, high blood pressure, depression, obesity, and even premature death. However, on a good note, there are also many things that can minimize your stress level and improve your health naturally. Keep reading to find out several easy ways to release endorphins, which are natural painkillers released in the brain that can boost your mood, which means more happiness.

1) EXERCISE! This is my favorite one. Every time I exercise, aside from becoming drenched in sweat, my mood is elevated and I get a euphoric feeling. It helps with keeping your heart healthy and keeps your blood flowing.

2) Meditation. Doing simple breathing exercises, or advancing to Yoga or Pilates, taps into your self-awareness, keeps you alert, and keeps your brain relaxed.

3) Eating yummy dark chocolate. Research has shown that consuming healthy amounts of dark chocolate can help lower blood pressure and reduce cravings. It's also a great little treat!

4) Natural sunlight plays a part in releasing endorphins. You also get Vitamin D from the sun. When it is bright and sunny outside, you're more than likely to be in a better mood.

5) Keeping in touch with the world through socializing with friends and family, social networks, or through community activities, helps your brain stay active and sharp. Even listening to music can be a great stress buster!

So learn not to worry about things you have no control over! 

-Stay Healthy. Stay Happy

The Benefits of a Workout Partner

                              

Exercising can of course be fun, but also challenging. Some people prefer to workout alone, but many would enjoy having a workout partner. Adding a partner or group of people to your workout regimen holds several benefits. 

**Having someone to workout with you can bring motivation and determination, which can be a vital key to your progress. Sometimes, a person may be willing to workout but they might not stick to the routine. So, that person is your accountability to ensure that you don't skip workouts or that you finish the whole workout.

**Competition. I even feel my competitive spirit come out quite a bit! When you have someone next to you doing the same exercise, you may feel the need to pump the weights harder, run faster, or do one more pull up. You and your partner/group can set goals and work together to achieve them. Also, you may stick to your diet much better. Setting healthy eating lunch or dinner dates can also be fun!

**If your partner comes up with new activities such as a boot camp class or a yoga and pilates class, it would be a great idea to switch it up and experience more ways to workout. Zumba is an excellent intense cardio class that is fun, engaging, and burns plenty of calories!

**Hopefully if you have a reliable, non lazy workout buddy, he or she won't let you quit. You will never get to your ultimate goal if you quit! You and your partner(s) should drive each other to guarantee results. 

If you are looking for accountability, nutrition tips, recipes, and fun, let me be your Beachbody coach!! Check out my website www.beachbodycoach.com/ashleyrobinson or email me at ashley.robinson089@gmail.com for more information! 

-Stay Healthy. Stay Happy

Are Fast Food Salads Healthy?

                                                  
Anytime we think of the world "salad", we automatically think healthy. Well, I'm here to inform you that unfortunately all salads are NOT good for you. If anything, most of the salads from fast food chains and restaurants start off healthy, but then all the extra "tasty" ingredients, cause the salad to be on calorie overload. Just like with any type of propaganda, ordering a salad is supposed to a healthy item on the menu, but in actuality, there's something hidden behind it. Think about it for a second......... It starts off with chopped lettuce, shredded cheese, cucumbers, tomatoes, carrots, and maybe croutons and salad dressing to top it off. Now, add bacon, fried chicken, bread crumbs, and an overload of your favorite dressing (mine is Thousand Island fat-free). Most salad dressings are high in sodium. Now you have just created a salad that could be upwards of 1000 calories! CRAZY I KNOW! All is not lost however! There are many substitutions that you can do to make your salad healthy. Here are a few.....

1) Order dark green lettuce (it's filled with plenty of vitamins)
2) Make sure your vegetables are fresh
3) If possible, see if nutrition content is available
4) Order from the "Healthy Choice" menu, as they have lighter meals with lower calories
5) Watch how much dressing you apply to your salad. Asking for low sodium dressing (red wine or vinaigrette) is great
6) Opt for grilled chicken instead breaded or fried chicken
7) You can even add fresh fruits for a sweet taste

So, next time you order a salad from a fast food place or a restaurant or you're making one at home, be sure to remember these tips so you're salad remains "healthy". 

-Stay Healthy, Stay Happy

Making Shut Eye A Priority

Getting the proper amount of sleep every night is one of the most crucial things that is vital to your health. In today's hustle and bustle community, getting the recommended 7-8 hours can be deemed impossible. Long days at work, children, extra-curricular activities and chores, attending to a spouse, and time for yourself....how can you possibly get a quality seven hour night's rest!? As we all know, it is SO important to get enough sleep every night. It can cut down on the risks of health problems, give you more energy throughout the day, and help maintain your weight. Read a few things of what being sleep-deprived can impose on your health.

1) You will eat more, which contributes to weight gain
2) Your immune system can be weakened, therefore, getting sick more often
3) A risk increase in health problems such as, diabetes, heart disease, and depression
4) You are more likely to skip exercise 
5) It can even affect your life's longevity

These reasons are pretty serious, if I may say so myself. So here are a few things you can do to help yourself get to sleep earlier and better.

1) Wind yourself down 30 minutes prior to going to bed. (i.e, read a book, turn off distractions (cell phone, television, computer))
2) Watch what you eat before bed (caffeine, nicotine, and bedtime snacks)
3) De-stress and relieve yourself of any negativity
4) Meditate or do some deep breathing
5) A nice, hot bath helps too

Some people admit that they're bodies don't require much sleep, but getting a good quality sleep can really do wonders for your body. People even wonder why I feel the need to sleep 7-8 hours daily and I'm in my early twenties. Trust me, I'd rather be ready to turn on my A game and take on the day than be cranky and tired! 

SLEEP 7 TO 8 HOURS EVERYDAY AND MAKE YOUR BODY HAPPY! :)

-Stay Healthy, Stay Happy

The Importance Of Exercise

Exercise. Some people make it their lifestyle and others do everything in their power to avoid it. Whether accepted or not, it is something that is extremely vital to our health and well being. Our world's alarming obesity population is heavily affected by lack of exercise. Personally, exercising has many benefits in my favor. For one, it gets my blood flowing and makes me feel so much at ease. The sight of sweat makes me feel like things are working as they should. Think of exercising like a car. If you regularly maintenance your vehicle, it will run smooth and be dependable. But if you skip oil changes or pass up on that tune-up, the engine will start to malfunction and the repair charges will not be light. Same thing with your body, when you apply daily exercise, along with healthy nutrition, your body runs well. If not, you risk high medical bills and sickness. Read a few benefits of daily physical activity.

1) Exercise prevents weight gain and increases metabolism.

2) When you exercise regularly, you can prevent health conditions and diseases.

3) Exercising can help you get a deep, good night's rest. (Don't we all wish we could sleep longer and better?!)

4) When you have a healthy immune system, you can fight sickness. Exercise can strengthen that!

5) Research has shown that exercise can invigorate your sex life.

6) Your mood will improve. I don't know anyone who exercising daily and stays mad all the time. Think about it.

7) Strength training and cardiovascular exercises can help keep you tight and toned.

8) No matter your age, exercising can be fun, challenging, or whatever you make of it!

9) Try to aim for at least a minimum of 30 minutes of physical activity to maintain your weight. However, if you have a specific goal, workout for an hour.

Will you get out and exercise for better health???

-Stay Healthy, Stay Happy

Healthy Eating On A Budget

Nowadays, with prices skyrocketing out of this world, eating healthy seems to be out of reach. As a fitness instructor and Beachbody coach, I love eating healthy to coincide with my exercise. Buying the most expensive, organic ingredients is not always possible, but there are plenty of ways you can save money without sacrificing quality.

Here are a few tips for healthy eating on a budget.

1) Drinking lots of water (8 glasses or 64 ozs of water daily)
2) It's better to eat several small meals daily to maintain energy than to eat three big meals
3) Cut down on alcohol and junk food (Cabinet Junkies beware!)
4) Limit sugar and salt intake
5) Stay away from processed foods
6) Don't skip breakfast! Breakfast is the most important meal of the day
7) Buy store brands if they are cheaper
8) Save money by cooking at home rather than going out to eat 
9) Stick to a grocery list and don't shop while hungry
10) Purchase foods in bulk and freeze what is leftover

-Stay Health, Stay Happy