Abdominal exercise

Can You ACTUALLY Banish Belly Fat? The Quest for a Flat Stomach

by Sophia Michet

If I had to pick one question we get above all others at Nerd Fitness, it would probably be: “How to lose the fat around my midsection? I want to get rid of my belly fat.” This makes sense! After all, everybody wants a flat stomach, and we get sold every day on products that promise results with minimal effort: “Use the ab-coaster 2000 and get a flat stomach in minutes a day!” “One weird trick scientists hate to banish belly fat forever” “Eat this super food to target belly fat and get toned!” “7 minute abs. Who the hell… Read More »Can You ACTUALLY Banish Belly Fat? The Quest for a Flat Stomach

The Most Common Post-Workout Mistakes That Delay Results

by Sophia Michet

You have probably already heard that poor execution of exercises can delay progress. However, it may surprise you that there are also many post-workout mistakes that also make it impossible to achieve your dream goal. Of course, by these mistakes, we don’t mean that you forget to pull sweaty clothes out of your bag, clean weights at the gym, or wash the shaker after drinking protein. These gaffes don’t distance you from your goal. Unless you fall into a comma after opening your clothing bag or shaker. We are thinking of more fundamental errors concerning diet, exercise, regeneration and general… Read More »The Most Common Post-Workout Mistakes That Delay Results

Can You ACTUALLY Banish Belly Fat? The Quest for a Flat Stomach

by Sophia Michet

Can You ACTUALLY Banish Belly Fat? The Quest for a Flat Stomach

by Sophia Michet

Can You ACTUALLY Banish Belly Fat? The Quest for a Flat Stomach

by Sophia Michet

Can You ACTUALLY Banish Belly Fat? The Quest for a Flat Stomach

by Sophia Michet

If You Don’t Stretch Every Day, Here’s Your Sign To Start

by Sophia Michet

Hi guys! Let’s talk STRETCH! Ahh just writing about it makes me want to grab my mat. I love to stretch so much! But like a lot of people, I haven’t always felt this way. This part of the training is the one that we skip the most. This is the one we feel like we can just rush out or cut off altogether if we’re running out of time (which, uh, ALWAYS seems). But stretching is just as important, if not MORE, as the workout itself! We need to talk more about it! So here is your sign that… Read More »If You Don’t Stretch Every Day, Here’s Your Sign To Start

Everyone deserves a healthy relationship – Health Advocate Blog

by Sophia Michet

Domestic violence, also known as relationship violence or intimate partner violence, occurs when someone in a relationship intentionally harms another person physically or emotionally. Available figures show that one in three women and one in four men have experienced domestic violence in their lifetime. On average, nearly 20 people per minute are physically assaulted by an intimate partner in the United States. The pressures of the pandemic have increased calls for help from those in an abusive relationship. Know the signs Domestic violence often begins with threats and verbal abuse and frequently escalates into physical violence. Many people may not… Read More »Everyone deserves a healthy relationship – Health Advocate Blog

Resources to leave an abusive relationship – Health Advocate Blog

by Sophia Michet

No one should feel unsafe, and any abuse by an intimate partner – whether physical, sexual, emotional, or verbal – is neither normal nor acceptable. An abuser may use bullying, scolding, harassment, isolating you from friends or family, or checking your cell phone and computer to find out where you are. Psychological violence often degenerates into physical violence. If you are in a dangerous and abusive relationship, you may be thinking about leaving. Having a plan in place can help you get out safely later if you do decide to leave. Here are the important steps and resources: Start by… Read More »Resources to leave an abusive relationship – Health Advocate Blog

Simple tips to control your cholesterol – Health Advocate Blog

by Sophia Michet

September is National Cholesterol Education Month, so now is a good time to get your blood cholesterol checked (especially if it’s been a while since your last test!). Your body needs cholesterol to function normally. However, your body is already making everything you need. Too much cholesterol can build up in your arteries, which can narrow them, putting you at risk for heart disease and other related conditions. High cholesterol is asymptomatic, which means that this simple blood test is the only way to know your risk. Take the following steps to control your cholesterol and protect your heart. Know… Read More »Simple tips to control your cholesterol – Health Advocate Blog

Fitness Recipe: Protein Pizza Snails with Ham & Corn

by Sophia Michet

Are you watching for a quick salty snack Recipe for Friday movie night or unexpected guests? Then you have come to the right place. Today we would like to share our recipe for pizza snails with ham and corn makes our protein pizza mix ready in a few minutes! They taste great, are easy to prepare and are low in fat! Let’s prepare them quickly together! These products might interest you: Instructions: Mix 150 g of protein pizza powder with 200 ml of water. Make a paste and let it rest for a while. Line the baking sheet with parchment… Read More »Fitness Recipe: Protein Pizza Snails with Ham & Corn

10 Tips for Beginners for Quick and Sustainable Progress in the Gym

by Sophia Michet

They say the beginnings are always the hardest. This might not apply to absolutely everything in life, but in fitness, it applies twice as much. Every day, many people decide to make their first step towards their better self. Some of them have to take that first step once a week. The goals and motivations vary, but generally, they have to do with wanting to lose some weight or gain muscle mass. Many of us were no doubt first driven by the dream of sporting a beautiful six-pack. However, this for some of us perhaps superficial reason might eventually grow… Read More »10 Tips for Beginners for Quick and Sustainable Progress in the Gym

How to Grill Steak: 5 Cooking Tips

by Sophia Michet

Want to learn how to grill a steak to perfection? Few things beat a juicy, tender steak with a light, smoky crust. Look no further – we’ve got some easy cooking tips for making quick, drool-worthy grilled steaks. Step 1: Choose a cut of beef with marbling According to Brittany Crump, MPH, RD at Savor Nutrition, “The best cut of beef for a grilled steak should be tender with lots of mottling, which are the white grease spots found throughout meat. The marbled fat melts as your steak grills, infusing the meat with flavor while keeping it juicy and tender.… Read More »How to Grill Steak: 5 Cooking Tips

Super Easy Flourless Blender Muffins

by Sophia Michet

Hi guys! Today we are making mini muffins and OMG THEY ARE TOO CUTE. You know I love everything cute and mini, but there is even more to love about it. First, they are incredibly easy to do. You literally throw the ingredients into a blender, pour into the batter in a muffin pan, and bake! The mixer is essential because it makes the muffins light and chewy even if they are without flour. Don’t worry if you don’t have a fancy blender! Any basic blender will work. I also like that it’s grains, dairy, and added sugar. It means… Read More »Super Easy Flourless Blender Muffins

Tom Cruise: Legendary Hollywood Actor Who Supposedly lives on 1200 Kcal A Day

by Sophia Michet

Finding someone who doesn’t know the name Tom Cruise would probably be quite difficult. He belongs amongst the timeless Hollywood icons, which have dozens of blockbusters to their name. Amongst his best-known achievements is the Mission: Impossible series, where he is known as Agent Ethan Hunt. His spy films have gained a lot of fans around the world also thanks to incredible stunts during which Tom Cruise does not use a stunt double. He does everything on his own and even participates in the design of the nerve-wracking scenes themselves. At his age, he proves that he is unstoppable, and his… Read More »Tom Cruise: Legendary Hollywood Actor Who Supposedly lives on 1200 Kcal A Day

Fitness Recipe: Tiramisu with Delicate Cream & Berries

by Sophia Michet

A combination of coffee and sweet dessert is the perfect dream for all foodies! And we have decided to make your dream come true! we prepared a healthy recipe for coffee tiramisu with delicate curd cream and fresh fruit. This fantastic delicacy contains xylitol which contains 40% less calories than sugar. It will surprise you not only with its taste but also with its protein content. Let’s dive in! Ingredients: 500 g of soft curd 250 ml of strong coffee 250 g of berries (blueberries, raspberries, currants …) 200 g of boudoirs 100 g of xylitol 50 ml of water… Read More »Fitness Recipe: Tiramisu with Delicate Cream & Berries

6 Wrist Stretches to Relieve Tension

by Sophia Michet

The last time you checked, the plank was meant to be a core exercise, and the push-ups were meant to test the strength of your chest, arms, and shoulders. So why do you mainly feel these types of movements in your wrists? What’s the Cause of Your Exercise-Induced Wrist Pain, and Can Wrist Stretches Help? Why are my wrists hurting? The reasons for wrist pain vary, says Sara Mikulsky, PT, DPT, FNS, CEAS, owner of Wellness Physical Therapy in New York City. “It can be related to the joint or the bone, the muscle or the tendon, and sometimes the… Read More »6 Wrist Stretches to Relieve Tension

Do Weighted Hula Hoops Work?

by Sophia Michet

Weighted hoops are the latest workout trend having a moment on social media. Like weighted skipping ropes, they are reminiscent of a favorite childhood pastime. But do weighted hoops actually work? Yeah! It’s not all fun and games – the hula hoop can provide serious training. Read on to get the full scoop on weighted hoops. What is a weighted Hula Hoop? A weighted hoop is pretty much what it sounds like: a heavier version of the hoop you loved as a kid. Weighted hoops come in a variety of weights, from less than a pound up to four pounds… Read More »Do Weighted Hula Hoops Work?

Race a Wild Mountain Lion

by Sophia Michet

Run Wild to reconnect with nature and remember why mountain ecosystems deserve to be protected! This year you will face Gaia, a mountain lion living in the Pacific Northwest. As she roams her territory between September 24 and October 3, we will be tracking the distance she travels each day. As you record activities during the challenge, see how far you’ve gone in comparison. Join the challenge and see if you can follow along! By participating in Run Wild, you will learn about the human impact on the wilderness and what we can do to better preserve and protect the… Read More »Race a Wild Mountain Lion

Coping with the anniversary of a traumatic event – Health Advocate Blog

by Sophia Michet

As the anniversary of a tragic or traumatic event approaches, many people experience feelings of sadness, grief, anxiety or anger. This phenomenon, which is often deeply painful, is known as the “birthday reaction”. Anniversary reactions, which can occur at any time around an anniversary date, are a sign that you are still working through the trauma of your experience. They are also an integral part of the grieving process. Here are some tips that can help you. Take a few minutes to consult a calendar each month to explore dates and memories. This can help you prepare for the possibility… Read More »Coping with the anniversary of a traumatic event – Health Advocate Blog

Healthy resource roundup, September 2021 – Health Advocate Blog

by Sophia Michet

There are a number of important health observations taking place this month. We’ve compiled a variety of resources so you have quick, easy access to tips and information to help you get healthier. We also include useful information for all organizations that want to promote these health practices to their employees! COVID-19 Information: You can browse all of our COVID-19 blog posts here. Our latest articles cover how to stay strong and stable this season, keep a healthy balance while working out from home, and more. Some important actions for this month: September health observations Fruit and Vegetable Month More… Read More »Healthy resource roundup, September 2021 – Health Advocate Blog

Meet Your New Breakfast Bestie: Easy Chia Jam

by Sophia Michet

Hi guys! Have you ever made your own jam ?! I used to think it was super complicated and long… and where do you put that giant pot and all those pots ?! It just felt like too much work. And how much added sugar is in them most of the time ?! Ahhhh. But then I discovered chia jam. AND I DID IT ME! OMG this stuff is amazing. You only need two ingredients and like 5 minutes of active cooking time! If you can heat a pan and stir, you can make this easy chia jam. After preparing… Read More »Meet Your New Breakfast Bestie: Easy Chia Jam

How to Charcoal Grill: 9 Tips & Tricks

by Sophia Michet

This year, take on a new challenge. Learn how to master a charcoal barbecue instead of using your old gas model. While there is a lot to enjoy learning how to grill well with charcoal, there are some things you need to know to get started safely. Read on and learn the ins and outs of using a charcoal barbecue, how to cook everything from steaks to burgers to veggies, and some common mistakes to avoid. Be sure to combine this guide with our helpful barbecue tips for a summer barbecue that will have your guests believe you’ve been doing… Read More »How to Charcoal Grill: 9 Tips & Tricks

Thinking about donating blood? Now is the time – Health Advocate Blog

by Sophia Michet

The challenges of the past year have touched us all in many ways. Among these is a critical shortage of blood. The combination of fewer workplace blood drives, natural disasters like Hurricane Ida, and an increase in medical procedures requiring blood has created an environment in which demand far exceeds supply. If you have considered donating blood, your contribution has never been more necessary than now. The American Red Cross and other organizations that coordinate donations are routinely taking precautions to ensure the health and safety of all donors, especially with the ongoing COVID-19 pandemic. According to the American Red… Read More »Thinking about donating blood? Now is the time – Health Advocate Blog

Roasted Fall Vegetables in Cheddar Crust – Health Advocate Blog

by Sophia Michet

Of Eat well This savory take on a pie begins with a deliciously cheddar cheese crust filled with roasted leeks, fennel and broccoli or Brussels sprouts. Adding beets, cauliflower or carrots can bring out this dish wonderfully during your next meal. Not a fan of some of the suggested vegetables? No worries, you can easily swap the ones you don’t like for some of your favorites! Ingredients Makes 8 servings Filling 2 leeks, white and light green parts only, roughly chopped and rinsed 1 pound small florets of broccoli or Brussels sprouts, trimmed and halved 2 small or 1 large… Read More »Roasted Fall Vegetables in Cheddar Crust – Health Advocate Blog

Fitness Recipe: Vegan Almond Biscuits with Chocolate Bits

by Sophia Michet

You like to please yourself something sweet drinking your favorite coffee or tea? For us it is a must have! And what better than the traditional biscuits, law? Today we have prepared for you a phenomenal recipe for Flourless Chocolate Chip Almond Cookies! Come and try this nutty snack with balanced nutritional values and take time just for yourself! These products might interest you: Instructions: To mix together chia seeds (serving as a substitute for eggs) with water and let them sit for 10 minutes. Grind almonds and Oats in flour. Then add almond butter, maple syrup, chia seeds and… Read More »Fitness Recipe: Vegan Almond Biscuits with Chocolate Bits

Why you really should eat fruits and vegetables – Health Advocate Blog

by Sophia Michet

Eating a diet rich in fruits and vegetables can provide you with many nutrients needed to maintain a healthy body. These foods are low in fat, high in fiber, and full of vitamins. Incorporating a wide variety of fruits and vegetables can play an important role in lowering your risk for chronic diseases, including heart disease, high blood pressure, and diabetes. It can also support healthy bones and the immune system and may lower your risk of various cancers. And if that’s not enough, eating fruits and vegetables can also help with weight management, as they are low in calories… Read More »Why you really should eat fruits and vegetables – Health Advocate Blog

Keep a healthy balance while working at home – Health Advocate Blog

by Sophia Michet

As the pandemic continues and restrictions vary, your workplace may allow you to work from home on an ongoing or periodic basis. Working remotely can have definite advantages as well as disadvantages, including isolation, lack of a set time of arrival and departure, and a host of distractions that can contribute to burnout. These tips can help you stay disciplined, motivated, and perform at your peak: Create a designated home office space. Even if your space is a converted closet, set it up to block out nearby household activities as much as possible. Keep only work-related objects in this space… Read More »Keep a healthy balance while working at home – Health Advocate Blog

Stay strong and steady this season – Health Advocate Blog

by Sophia Michet

The challenges posed by the ongoing pandemic have caused a lot of lifestyle stress for all of us. It can be a natural response to being stuck in the blah, what some have dubbed “languishing”. However, it is essential to be resilient, connected, and hopeful, using strategies to help you stay current with life and overcome changes. Try these tips to stay stable: Take care of your health. According to the CDC, the American Medical Association, and other health organizations, one of the most important things you can do is get vaccinated against COVID-19. Here is what we currently know:… Read More »Stay strong and steady this season – Health Advocate Blog

Dear Cassey: Is it okay if I don’t want to change my body?

by Sophia Michet

Dear Life Over Looks, First – This is NOT a silly question. Second, not only is it normal for your training goals to be more about overall health than physical changes, it IS AMAZING. Like you said, it seems most of the advice on the internet is aimed at some sort of physical change. Waist narrowing. Cultivate the loot. Tone the arms. It’s pretty rare to see something like “Follow this workout plan to manage your stress” or “Check this before and after my client’s blood pressure!” “ To be very honest, it all comes down to what makes people… Read More »Dear Cassey: Is it okay if I don’t want to change my body?

Is Gluten-Free Weight Loss Diet Really Fast and Sustainable?

by Sophia Michet

The most common first step people usually take towards weight loss tends to be googling “the most effective diets“. Nobody wants to wait around for ages to achieve results, right? What’s more, Sally said she finally found the diet that let her lose the extra weight that’s been hanging around since she was a teenager, albeit only after about forty failed attempts. She said it was pretty simple – all she had to do was cut out bread, pasta, and just about any other source of gluten from her diet. But is it really necessary to cut out such a… Read More »Is Gluten-Free Weight Loss Diet Really Fast and Sustainable?

How To Pick The Best Protein Powder

by Sophia Michet

There is a lot of hype surrounding high protein diets. This is because protein is so important for building muscle, maintaining your appetite, healthy bones, and more. It’s not just for bodybuilders! But like I said before, protein powder is not a necessity for most people. The same goes for protein bars, protein water, protein chips (yes they are real), etc. The truth is, most of us already meet our needs with food. However, taking a protein supplement is also generally safe. It all depends on your goals and what works for you! So what are the reasons why you… Read More »How To Pick The Best Protein Powder

At What Age Does Our Metabolism Slow Down? A Lot Later Than You Might Think

by Sophia Michet

Do you also hear on the grapevine that a slower metabolism makes it very hard to maintain a slim and attractive figure in your thirties? I’m not even talking about the impossibility of losing weight anymore, it’s all just not true. It’s as if, according to these theories, our imaginary internal energy engine follows a calendar, and by its 30th birthday at the very latest, it went into stand by mode. Such a rapid deceleration then causes uncontrollable gains and going back seems impossible. But we may also be forgetting the fact that in our twenties we were always out… Read More »At What Age Does Our Metabolism Slow Down? A Lot Later Than You Might Think

Adaptogens: Natural Substances That Help Manage Stress

by Sophia Michet

If you’re spending time with people who are still looking for ways to become the best version of themselves, you’ve probably heard something about adaptogens. These are plants and fungi that contain antioxidants and other active substances that support mental resilience and stress management. In short, adaptogenic substances will help you better cope with stress and adapt to it. Adaptation then involves adapting to external conditions and protecting the organism from negative influences. In addition, positive effects on brain activity, intestinal microbiome and immunity have been observed with adaptogenic agents. If you manage to improve some of these areas, you… Read More »Adaptogens: Natural Substances That Help Manage Stress

Fitness Recipe: Poke Bowl with Rice & Tuna

by Sophia Michet

You can now prepare a traditional Hawaiian meal at home! Poke bowl is a dish with lots of fresh vegetables, rice and tuna. he will reconstitute energy as good as the necessary nutrients. Try the recipe for poke bowl with rice and tuna and get to know this ingenious meal. This colorful and tasty bowl can turn into a robust lunch or an unconventional dinner with friends. Let’s get it ready! Ingredients: 200g of sushi rice 1 tin of tuna in brine 120 g edamame 100g red cabbage 1 larger carrot ½ avocado 5 radishes 1 spring onion 10g sesame… Read More »Fitness Recipe: Poke Bowl with Rice & Tuna

Fitness Recipe: Chocolate Coated Coconut Balls

by Sophia Michet

Soft chocolate covered dessert containing a delicate blend of coconut, nut butter and other superfoods this is delicious ? Yes, this is the perfect and quick recipe that we are offering now! Let’s prepare these colorful coconut balls full of healthy flavor and ingredients! Ingredients for the balls: Ingredients for coating: These products might interest you: Instructions: To mix together coconut with almond butter and coconut milk. If necessary, do not hesitate to add milk to facilitate the creation of balls. Divide the coconut mixture into three equal parts, and add a teaspoon of a different powder for each. Start… Read More »Fitness Recipe: Chocolate Coated Coconut Balls

Stop What You’re Doing And Make These Sweet Potato Nachos NOW

by Sophia Michet

Hi guys! We can agree that nachos are one of the best appetizers around, right ?! I ate them quite rarely because honestly the ones covered in chili and cheese are just too heavy for me and I always suffer later when I eat them. But lately I made some amazing sweet potato nachos for lunch and I had to tell you about it! They remind me a bit of the cute sweet potato toast that I made in 4 different ways! These nachos are just as pretty, but full of flavor and ingredients that make this recipe ideal for… Read More »Stop What You’re Doing And Make These Sweet Potato Nachos NOW

Wonder Woman Gal Gadot Spent 2 Years In The Army And Gained 7 Kg Of Muscles For Hr Role. What Else Did She Do?

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Gal Gadot is an actress born on April 30, 1985 in Israel. However, its roots extend beyond the borders of this country. She herself claims to be partly Czech, Austrian, Polish and German. However, she was raised in a Jewish family. To some extent, her childhood was influenced by her mother’s profession – a physical education teacher. As a result, Gal was brought in to exercise from an early age. She spent her free time outdoors with other children or engaged in recreational activities. She played volleyball, danced for 12 years… Read More »Wonder Woman Gal Gadot Spent 2 Years In The Army And Gained 7 Kg Of Muscles For Hr Role. What Else Did She Do?

Fitness Recipe: Panna Cotta with Curd & Forest Fruit

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Panna cotta is a delicious dessert that is mainly found in restaurants or coffees. But who said you can’t enjoy it with your afternoon coffee during the work week or after Sunday lunch? Prepare this excellent recipe for Panna cotta curd with berries at home. This does not contain any cream or sugar since we replaced them with others healthier ingredients. This fast the dessert is easy to prepare and is rich in protein. Let’s dive in! Ingredients for the base: Ingredients for the fruit layer: fresh forest fruits – 100… Read More »Fitness Recipe: Panna Cotta with Curd & Forest Fruit

The 11 Best Supplements for Running, Cycling and Other Endurance Sports

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Endurance activities such as running, cycling or roller skating are among the most popular sports, especially in the warmer months. Typically, these activities are not as intense, but they can last for several hours. Particularly because of this, certain nutrients are depleted and need to be replenished during sports activity to maintain the intensity of performance. In addition to an optimal diet with enough energy, nutritional supplements can also help. Some of the supplements are also used before or during the activity and can thus support performance itself. In this article,… Read More »The 11 Best Supplements for Running, Cycling and Other Endurance Sports

Making the most of your health savings accounts – Health Advocate Blog

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Now that we’re more than halfway through the year, it’s a great time to take stock of your Health Savings Account (HSA) or Flexible Spending Account (FSA). While there are administrative differences in these types of accounts, both allow you to save and use pre-tax dollars for healthcare-related expenses for you and your family without being taxed. For example, while funds in an HSA may be renewed and accumulate from year to year, you may be limited in how much of your FSA you can carry forward to the next year,… Read More »Making the most of your health savings accounts – Health Advocate Blog

What Is Body Scan Meditation & How Do I Do It?

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY There are as many ways to relax and meditate as there are benefits of meditation. So how do you choose? A good method to try if you are new to body scan meditation. A 2019 study found that body scan meditation techniques can improve your relationship with your body by increasing body awareness and positivity. What is body scan meditation? It’s when you focus on feeling every part of the body, from the top of your head to your toes, so that you learn your body’s physical distress signals. And there… Read More »What Is Body Scan Meditation & How Do I Do It?

Wheelchair Exercise Workout and Tips to Get in Shape

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY These wheelchair exercises and comprehensive workout will help you start or continue your fitness journey if you are an athlete with a disability that requires you to use a wheelchair. Maybe you are even considering trying out a wheelchair race or other wheelchair sports. Whatever your goals, this wheelchair workout will challenge and challenge you! First, learn why wheelchair exercise is like any other exercise program. Wheelchair exercise is not fundamentally different The basics of fitness don’t change just because an athlete uses a wheelchair. All athletes need to build a… Read More »Wheelchair Exercise Workout and Tips to Get in Shape

Make Stretching Before Bed a Habit With These 5 Feel-Good Moves

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Make Stretching Before Bed a Habit with These 5 Wellness Moves The Beachbody Blog Skip to content GET YOUR ABS & OBLIQUE SHREDDED FASTER

Are you or a loved one having suicidal thoughts? – Health Advocate Blog

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY The health risks and social restrictions of the COVID-19 pandemic can leave anyone, especially those who are depressed or overwhelmed with life and feeling hopeless, struggling with thoughts of suicide. But depression can be treated, and there is support to help you overcome your difficulties and restore hope, even though it may seem impossible. Remember that asking for help is a sign of strength. Know the warning signs and get help If you or someone you know experiences the warning signs below, it’s important to get help right away. The first… Read More »Are you or a loved one having suicidal thoughts? – Health Advocate Blog

Myths and Facts About Fruit: Does It Detoxify and Can You Eat It in the Afternoon and Evening When Losing Weight?

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Fruit is an affordable food that has been around for thousands of years. Children learn from infancy how healthy it is and that it should be an everyday part of a balanced diet. However, despite its reputation, fruit has become the target of many myths in recent years, which have caused many people to stop eating it. In today’s article, we will focus on what misleading information is being disseminated about fruit and set the record straight. Myth 1: Fruit contains sugar, which is why it makes you put on weight… Read More »Myths and Facts About Fruit: Does It Detoxify and Can You Eat It in the Afternoon and Evening When Losing Weight?

Fitness Recipe: Delicious Vegan Buckwheat Pancakes

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Buckwheat is a cereal which is easy to digest and excels in his high protein, vitamins and minerals contents. Therefore, you must include it in your diet. We had a great idea and created Crepes of our nutritious buckwheat porridge using only healthy ingredients. In addition, this recipe is also vegan. You have to try it! Ingredients: Ingredients for decoration: These products might interest you: Directions: Crush the banana with a fork, add Milk and mix well. Then add porridge, seeds, vinegar, soda, cinnamon and salt and mix until all the… Read More »Fitness Recipe: Delicious Vegan Buckwheat Pancakes

Dear Cassey: Is it really important to cool down after a workout?

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Hi Comrade Popster, Yessss this is such an important question! The truth is… you need to warm up before a workout AND calm down afterwards to really protect your body from injury. In fact, there are plenty of other reasons to warm up and cool off! I know, it’s hard enough to slip into the training itself sometimes! Buuuuut, making room for both is really essential and the good news is that you only need a few minutes for each! Let’s talk about why it’s important to do both, okay ?!… Read More »Dear Cassey: Is it really important to cool down after a workout?

Lionel Messi: the Boy Who, According to Maradona, Took His Place in Argentine Football

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Argentine football legend Lionel Messi is one of the best players of all time. He is the only person in the world to own six Golden Ball awards and has set a number of world records during his fruitful career. In addition to several championships and awards, he is also the player with the highest number of goals per match in the Champions League. On Instagram, he is followed by an unbelievable number of 210 million fans and is rightfully one of the best players that football has ever seen. What… Read More »Lionel Messi: the Boy Who, According to Maradona, Took His Place in Argentine Football

Simple strategies to save money at home – Health Advocate Blog

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Many of us have spent more time at home in the past year than ever before. As our homes have become our offices, gyms, schools, entertainment centers and more, it is perhaps more evident than ever how much money we spend to keep them running. While it’s important to feel comfortable at home, prioritizing spending and finding smart places to implement budget ideas can help you stretch your finances and save money for your home. ‘to come up. Try some of these simple tips to save money in and around your… Read More »Simple strategies to save money at home – Health Advocate Blog

Cramps, Fatigue, Irritability or Sleep. What Else Does Magnesium Affect?

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Magnesium is a mineral that probably deserves a lot more attention than it’s currently receiving. It is sufficient to have an intake less than 1 gram of magnesium a day, it has so many tasks to do in the body that it may not know what to do first. It is involved in more than 300 chemical reactions, which are essential for the proper functioning of the human body. These include the production of energy, proteins or properly functioning muscles. Even though magnesium is found in ordinary foods, some people still… Read More »Cramps, Fatigue, Irritability or Sleep. What Else Does Magnesium Affect?

Fitness Recipe: Non-Alcoholic Refreshing Summer Drinks

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Frozen refreshing drinks go hand in hand with the summer season! What could be better in this hot weather than to lie down by the water under the parasol and drink a refreshing cocktail? So here are 3 recipes for perfect and quick drinks which contain healthier and lower in calories Ingredients! Do you want to choose blueberry mojito, watermelon cocktail, or matcha affogato? Blueberry Mojito Ingredients: 80 g blueberries 10 mint leaves lime juice (½ lime = 10 ml) Blueberry Flavor Flavor Drops sparkling water Directions: First, mash blueberries with… Read More »Fitness Recipe: Non-Alcoholic Refreshing Summer Drinks

How to Grill Salmon In 8 Easy Steps

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY There are plenty of opportunities to show off your grilling prowess with burgers, kids, and hot dogs, but we suggest you branch out and learn how to grill salmon this year. There is something to love about grilled salmon. Salmon is a meatier fish, which means it holds up well to higher grill temperatures than more delicate white fish. It’s also easy to infuse flavor into salmon fillets with a variety of methods (we’ll get to that in a minute). Whatever flavor you choose, you need to have the steps down.… Read More »How to Grill Salmon In 8 Easy Steps

7 Ways to Make Couples’ Workouts Awesome

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Couples workouts are a great way to spend time with someone while also getting in shape. They can also ruin relationships if executed poorly. Couple workouts can be especially difficult if one partner is much fitter than the other. This article will help you get the most out of pair workouts so that everyone can engage in a fun and challenging activity together. Good to know: These tips are also suitable for workout buddies and fitness partners, not just couples! Benefits of couples workouts, workout buddies and fitness partners Working with… Read More »7 Ways to Make Couples’ Workouts Awesome

Find Out How to Cook Magically Delicious Mushrooms

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY If you want to make a meal magical, learn to cook mushrooms. Mushrooms add nutrition and tons of flavor – if you know how to cook them properly. “Mushrooms are low in calories and have a nutritional impact,” says registered dietitian nutritionist Vandana Sheth, RDN, CDCES, FAND, author of My Indian Table: Quick and Tasty Vegetarian Recipes. On the flavor side, “mushrooms are low in sodium, but high in umami, which ultimately allows you to use less salt while still maintaining a great taste,” adds Jackie Newgent, RDN, CDN, chef, nutritionist… Read More »Find Out How to Cook Magically Delicious Mushrooms

15 Reasons You Aren’t Losing Weight

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY The idea of losing weight and getting the dream body is familiar to many of us. Finally, it’s your turn, and you’ve made the decision. Your goal is to lose a few kilos and not only look, but most importantly feel better. The first steps are full of huge enthusiasm that you share on social networks in the form of a photo from the gym even before the results arrive. You ventured, read a few exercise articles, waived dinner at McDonald’s, and spent the first week working as hard as you… Read More »15 Reasons You Aren’t Losing Weight

Bruce Willis: The Action-Movie Hero Who Almost Went Deaf Shooting Die Hard

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Image from: wonderwall.com Walter Bruce Willis was born on March 19, 1955, in Germany. When he was 2 years old he moved to America with his parents. He had a positive relationship with music since he was little. He played the harmonica and wanted to become a professional player. At the same time, he was also very lively and sociable in his youth. He was popular among people and his friends loved his direction of humor. At 18, he even becomes president of the student advice. At the nomination ceremony, he… Read More »Bruce Willis: The Action-Movie Hero Who Almost Went Deaf Shooting Die Hard

How to Grill Corn: 5 Easy Steps

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Want to learn how to grill corn? It’s an easy way to serve this summer vegetable. Whether you’re steaming it for a seafood feast or serving grilled corn with chili, cheese and lime, corn is super tasty in the summer. When the temperatures rise and you can’t stand lighting the stove, take a look at your trusty barbecue. It will add the perfect smoke and depth of flavor to this favorite summer vegetable. Grilled corn is a good way to brighten up dinner and “allows for a simple swap, replacing another… Read More »How to Grill Corn: 5 Easy Steps

6 Psoas Muscle Stretches You Need in Your Life

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY What’s your favorite psoas muscle stretch? If you are not sure what the psoas muscle is, no matter how to stretch it, don’t feel bad. The psoas muscle tends to go unnoticed. It is not visibly recognizable, like the rectus abdominis or the quadriceps. It is not a muscle that you flex on command, like the biceps. It is rarely called by name, as it tends to be confused with “hip flexors”. But, despite its seemingly low profile, the psoas muscle is an important player in your daily activity. And when… Read More »6 Psoas Muscle Stretches You Need in Your Life

Vous n’aimez-pas les pompes? Essayez ces 6 mouvements alternatifs

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Push-ups are one of those classic exercises that can be found in virtually every workout – and for good reason. It is a functional movement that works the entire upper body, including the arms, chest, shoulders, hip belt, and only at body weight. However, not everyone can (or should) engage in push-ups because of past injuries, joint pain, or a lack of upper body strength. This is where alternatives to push-ups come in. “The push-up is a simple movement, but a lot of people lack the strength to do more than… Read More »Vous n’aimez-pas les pompes? Essayez ces 6 mouvements alternatifs

Comment les étirements actifs peuvent aider votre entraînement

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Stretching should be a key part of every training program. This not only prepares the body for training, but also lowers the risk of injury during training. Effective stretches of stretches go beyond just a few movements you did in school before exercising. There are different types of stretching that you should include in your workouts to improve flexibility, and each has its benefits. Active stretching is a type of stretching that is sometimes underestimated. Read on to learn what it is, how it differs from other types of stretching, and… Read More »Comment les étirements actifs peuvent aider votre entraînement

Hasselback Tex-Mex Avocados – Health Advocate Blog

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Of Eat well Turn an avocado into a mind-blowing dish that tastes even better than it looks. Simply slice slices into half an avocado using the hasselback technique, then add tomato, cheese, and a savory dressing for a healthy Mexican-inspired side. Ingredients Makes 4 servings 2 ripe, firm avocados, halved 1 medium plum tomato, halved lengthwise, seeded and thinly sliced 1 tablespoon of avocado oil or olive oil 1 tablespoon of lime juice ½ teaspoon chili powder ¼ teaspoon of salt ¼ teaspoon ground pepper 2 tablespoons of crumbled queso blanco… Read More »Hasselback Tex-Mex Avocados – Health Advocate Blog

Cold, flu and COVID-19 prevention – Health Advocate Blog

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Staying on top of your health becomes more and more important as the fall and winter months approach. Now is a great time to start taking steps to help yourself and your family stay as healthy as possible. Get vaccinated and encourage your family and friends to get vaccinated as well. Vaccines are the most effective preventive measures against COVID-19 and the flu! Vaccine against influenza Anyone 6 months or older should be vaccinated against the flu every year. This is especially important for people at high risk, including young children,… Read More »Cold, flu and COVID-19 prevention – Health Advocate Blog

Easy ways to brighten your meals – Health Advocate Blog

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Fruits and vegetables are nutritional drivers that are part of a healthy diet. Although specific recommendations vary based on age, calorie intake, and activity levels, most adults should eat at least 2 servings of fruit and 2.5 servings of vegetables per day. Eating many different colors of fruits and vegetables can help you get even more nutritional benefits from these foods. The differences in colors are influenced by the types of nutrients they contain. Common colors of fruits and vegetables are blue, purple, red, orange, yellow, white, and green. These tips… Read More »Easy ways to brighten your meals – Health Advocate Blog

Tips to keep your memory sharp – Health Advocate Blog

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Forgot your keys, a recent movie plot, a neighbor’s name, or the correct word to use in a sentence? You’re not alone! While a dull memory can be the result of the normal aging process, forgetfulness can also be triggered by a variety of factors, many of which are linked to a pandemic, including anxiety, stress, disrupted routines, confinement, boredom, etc. But whatever your situation, the following tips can help restore your memory power. Against stress. Grieving, moving, financial problems, or just the continuous bombardment of disturbing information can release stress… Read More »Tips to keep your memory sharp – Health Advocate Blog

10 Effective Core & Booty Exercises with Fit Ball

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY This big colourful ball was designed for way more than just occasional sitting or sporadic back stretching. It is a multifunctional aid which can be used for full-body workout and can help you improve your balance. You can exercise with it at home as well as in the gym, and thus diversify your training. If you’re already tired of the bodyweight or dumbbell workout, or you need a new impulse, the fit ball might be the right choice for you, since exercising with it is both effective and fun! In the… Read More »10 Effective Core & Booty Exercises with Fit Ball

Strategies to communicate more smoothly – Health Advocate Blog

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Communicating with others, be it with friends, family or colleagues, is not always easy, especially if you have different communication styles or points of view on a given topic. Misunderstandings can easily arise, giving you the impression that you are not being heard, taken seriously or unfairly criticized. To make your interactions smoother, try to control your emotions and use these tips: Really listen to the person. Do this even if it’s irritating or long. Avoid being judgmental and try to stay objective. Focus on the good and what they are… Read More »Strategies to communicate more smoothly – Health Advocate Blog

Dear Cassey: Are meal plans and workouts safe for teens?

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Hey motivated! First of all, can we say how amazing it is to have a community with so many young women who want to take care of their bodies ?! I get healthy eating and exercise questions all the time from people your age. It makes me so happy because I know how much better I would have felt if I had had a healthy relationship with food and fitness in my life at this age. At the same time, I know how easily training and eating healthy can take an… Read More »Dear Cassey: Are meal plans and workouts safe for teens?

Fitness Recipe: Cinnamon French Toast with Banana and Nut Butter

by Sophia Michet

GET TONE AND FIT FASTER TIPS OF THE DAY Attention, please, another breakfast inspiration come! To try French toast with almond butter and caramelized banana which will sweeten your mornings with its cinnamon flavor and a sensational taste. You don’t need to go to plus your favorite place for a perfect breakfast! Ingredients: Ingredients for caramelized bananas These products might interest you: Directions: Propagate almond butter on both halves of the toast, place slice banana on one half and put the other on top. Beat the egg with a fork together with milk, maple syrup and cinnamon. Coat the toast… Read More »Fitness Recipe: Cinnamon French Toast with Banana and Nut Butter

Fitness Recipe: Aromatic Indian Curry with Shredded Chicken

by Sophia Michet

indian curry has found its place in many cuisines of the world, ours is no exception. We have prepared it for you in a suitable version, but with the authentic ingredients and spices! Try that nutritionally balanced high protein recipe for curry with pulled chicken, fresh vegetables and jasmine rice. It’s perfect colors, taste and smell will be for sure make mouth water. Let’s cook! These products might interest you: Directions: to cook chicken breast in 500 ml of salted water for approximately 15 minutes. Then remove it and shred it into smaller pieces with a fork or a blender.… Read More »Fitness Recipe: Aromatic Indian Curry with Shredded Chicken

The Best Foods and Nutrients for a Bronze Tan and Youthful Skin

by Sophia Michet

In the summer, most of us go on vacation, spend more time outdoors and also by the water. Long sunny days directly encourage outdoor activities and sunbathing. It is important to protect your eyes with sunglasses, your skin with creams with a sufficient SPF factor and it is also a good idea to cover your head, even during days when it is cloudy because UV rays can pass through them and negatively affect unprotected skin. The next step for skin protection and maximum promotion of a healthy tan are selected nutrients that we consume naturally via our diet or by… Read More »The Best Foods and Nutrients for a Bronze Tan and Youthful Skin

Jen Selter showed the training for a perfect buttocks

by Sophia Michet

Jen Selter, also known as “Booty Queen”, probably has the most popular ass in the world thanks to her “beautiful” (butt selfies). Every day she receives hundreds of emails and messages full of admiration (of course many others too) in which the most frequent question is how did you get such a booty. However, Jen doesn’t hide anything, and she enjoys helping, supporting and openly admitting what exercises led to its success. Before heading to the gym for the purpose of following these exercises and doing all you can to train the booty of your dreams, Jen recommends that you… Read More »Jen Selter showed the training for a perfect buttocks

The Blogilates August 2021 Workout Calendar!

by Sophia Michet

Hi guys! Who still rides that hot girl summer vibe ?! ME TOO. When I sat down to write the August calendar I was like uhhh how ?! Summer has just started! Guess that’s just a sign that we had a lot of fun, isn’t it? Here’s something to think about as August approaches. What do you hope to take away from this month? Out of the rest of the summer? What do you want to accomplish? Think about it and set a goal. It doesn’t even have to be fitness related! There are a lot of transitions that usually… Read More »The Blogilates August 2021 Workout Calendar!

Orange-Blackberry Sorbet – Health Advocate Blog

by Sophia Michet

To eat well This ripe orange sorbet recipe is a lovely purple treat that’s perfect for any hot day. While it may seem tedious, be sure to strain the blackberries and use a low-pulp or pulp-free orange juice to make the smoothest sherbet. It’s quick and easy to prepare, but the delicious scent of orange will test your patience while you wait for it to freeze! Ingredients Makes 6 servings 6 cups of blackberries (about 1 3/4 pounds), fresh or frozen ½ cup of orange juice ½ cup of water ⅓ cup of sugar Preperation Activity time 15 minutes Total… Read More »Orange-Blackberry Sorbet – Health Advocate Blog

Keeping bugs at bay this summer – Health Advocate Blog

by Sophia Michet

Now that summer is here, we all can’t wait to get out! However, insects can be a nuisance, inviting themselves to many of your summer outdoor adventures. Mosquitoes and ticks, among other insects, can cause an unpleasant bite, but more importantly, they can eventually carry and transmit diseases such as Zika, West Nile, and Lyme (depending on where you live). By being vigilant and taking precautions like the ones below to avoid bites and stings, you can protect yourself and your family while enjoying your time outdoors in the months to come. When working or spending time outdoors (especially during… Read More »Keeping bugs at bay this summer – Health Advocate Blog

Healthy resource roundup, July 2021

by Sophia Michet

We’ve compiled some helpful resources for you this month so you have quick, easy access to tips and information to help you get healthier. COVID-19 Information: You can browse all of our COVID-19 blog posts here. Topics include keeping cool at work, resetting after setbacks, helping loved ones stay engaged, and more. UV Safety Month From Federal Occupation Health, information on keeping summer cool and fun, including a toolkit with campaign materials Tips for being safe in the sun from the American Cancer Society Tips for Staying Safe in the Sun From the Federal Food and Drug Administration: From Sunscreen… Read More »Healthy resource roundup, July 2021

Hawaiian Turkey Sliders – Health Advocate Blog

by Sophia Michet

To eat well Fire up your grill and enjoy a taste of the Hawaiian Islands with this easy slider recipe. Using ground turkey helps make it a healthy version of a burger. Savor the sweet flavors of grilled pineapple with the savory taste of specially seasoned turkey. Increase the safety of this recipe by avoiding buns, wrapping it in lettuce, or choosing whole grain buns. Take it up a notch by replacing the mayonnaise with crushed avocado. Ingredients Makes 6 servings 1 pound 93% lean ground turkey 2 tablespoons sodium reduced teriyaki sauce 2 green onions, sliced 1 large garlic… Read More »Hawaiian Turkey Sliders – Health Advocate Blog

Smart tips for using medications safely – Health Advocate Blog

by Sophia Michet

It is important to take the medications the right way, especially when a new medication is prescribed, to avoid taking too little, too much, or possibly combining it with the wrong medications. Remembering to use medications wisely is especially important when you are away from home with different routines and schedules. Here are some tips to help you avoid a drug accident, no matter where you are. Get answers from your health care provider. Find: The purpose of the drug. And ask how long you should take it. When and how to take it. Should it be taken with water… Read More »Smart tips for using medications safely – Health Advocate Blog

Capturing memorable moments – Health Advocate Blog

by Sophia Michet

Taking photos to tell about your life and adventures is a great way to create precious memories. Capturing these moments helps to remember the feelings they evoke. In the digital age we live in, it has become easier and easier to take photos and videos and share them with our family, friends and followers. However, this convenience has also come at a cost: we often forget to consider simple forms of respect and truly live in the moment! Try these tips the next time you plan to take a photo and share it on social media. Savor the moment and… Read More »Capturing memorable moments – Health Advocate Blog

Tips to enjoy our local and national parks – Health Advocate Blog

by Sophia Michet

National and local parks are at the center of so many experiences and memories. Whether you’ve explored the local parks in your community or visited some of America’s monumental national parks, these beautiful places are often where we experience nature, get together with family and friends, get some exercise. and get active, escape stress, etc. much more! To celebrate these special places, July is designated National Parks and Recreation Month. These tips will help you enjoy local and national parks. Decide where you want to go. Pick a local park you know or find a new one to visit. Search… Read More »Tips to enjoy our local and national parks – Health Advocate Blog

Ways to protect your child online – Health Advocate Blog

by Sophia Michet

As social restrictions lift, many children may soon return to class and participate in in-person activities. But they’re still likely to spend a lot of time online, visit social networking sites, chat rooms, virtual worlds and blogs, or play games or browse the Internet. It’s more important than ever that parents know what their kids are doing online and help them navigate the cyber world safely. Here are some smart suggestions: Have an ongoing conversation, setting boundaries and limits. Heavy online use reduces real-time socialization, exercise, sleep, and other activities that help keep children healthy. Model other ways to use… Read More »Ways to protect your child online – Health Advocate Blog

Safe, budget-friendly summer activities – Health Advocate Blog

by Sophia Michet

We’re in the height of summer, enjoying the sun, the warm weather, and hopefully some time with friends and family. However, with the challenges of the past year, it can be helpful to find inexpensive opportunities to maximize the season without blowing your budget. Plus, while many areas lift restrictions related to COVID-19, it’s still important to be vigilant and do your part to keep everyone healthy. Check out these ideas for safe and inexpensive summer fun! Plan a stay. Take the time to relax and spend time in your home and community. Click here for ideas! Cook an exotic… Read More »Safe, budget-friendly summer activities – Health Advocate Blog

Fitness Recipe: Gluten-Free RAW Donuts with Chocolate Glaze

by Sophia Michet

Raw no-bake desserts to have A lot of advantages. You don’t need to have an oven on hand, or wait for the delicacy to be cooked and, what’s more, if you’re using healthy ingredients, It’s okay too contain the right proportion of micronutrients! Try our latest bombshell, a recipe for Raw donuts made with peanut butter, hemp seeds and other superfoods. This delicacy with a delicious white chocolate icing is also suitable for people on a gluten-free diet! Come and try this amazing combination. Ingredients for coating: These products might interest you: Directions: To mix together water, nuts, coconut, Goji,… Read More »Fitness Recipe: Gluten-Free RAW Donuts with Chocolate Glaze

Budgeting for back-to-school season – Health Advocate Blog

by Sophia Michet

While we’re still enjoying the midsummer fun right now, you’ve probably seen back-to-school displays in many stores. It can be both exciting and overwhelming to start buying new pencils, notebooks, and backpacks for the students in your life, but it can also be quite expensive. Planning ahead can help you avoid overspending when preparing for the upcoming school year. Read on for tips on catering to your students without blowing your budget. Establish a budget. Think about how much you spent last year, and come up with a number you’re comfortable with to begin with. Make sure you do your… Read More »Budgeting for back-to-school season – Health Advocate Blog

Eating a Paleo Diet | Fit Past 40 Blog

by Sophia Michet

A few years ago, I had digestive problems. When I couldn’t figure out the cause myself, I went to a gastroenterologist who was about nine months pregnant. After discussing my digestive issues, examining my health, and reviewing my diet, she simply told me to stop eating processed foods. “No processed food? I immediately thought to myself. “No more pumpkin pancakes, chocolate cake, or oatmeal raisin cookies?” I could understand maybe see why she would suggest such a thing, but how? At the time, I ate 85% “healthily”, but go 100%? Ouch! I liked to indulge myself from time to time… Read More »Eating a Paleo Diet | Fit Past 40 Blog

What’s All the Hype About CrossFit?

by Sophia Michet

CrossFit. It seems to be in fashion. CrossFit-only gyms are popping up everywhere with my family and friends joining in on this latest fitness craze that has taken off like wildfire. So I went exploring to check it out and see what this so called “ultimate power suit” was all about. I’ve checked out a few nearby facilities, reviewed their membership plans, and even considered investing in a CrossFit gym not too far from my home. But in the end, I decided that CrossFit wasn’t for me (due to my long-standing lower back issues) but maybe it was the right… Read More »What’s All the Hype About CrossFit?

My Favorite Paleo Recipes – Part 1: Breakfast

by Sophia Michet

If you follow my blog regularly, you will know that eating Paleo did not happen overnight; it took years of trial and error and refinement to figure out what works best for my body and for myself. If you are also another paleo eater or curious about what to eat while following the Caveman diet, I will share with some of my favorite foods for breakfasts, snacks, lunches, dinners and the desserts in a partial five series. First of all, the breakfast. These are all delicacies! Send me your own favorite Paleo breakfasts! Cinnamon roll smoothieIt’s a super easy recipe… Read More »My Favorite Paleo Recipes – Part 1: Breakfast

My Favorite Paleo Recipes – Part 2: Snacks

by Sophia Michet

Who doesn’t like to snack? This little pleasure between meals to help keep metabolic energy levels constant. Some people like it sweet, others like it savory and many like both so much that it’s delicious – but more importantly, healthy! Below are some of my favorite and simple recipes for a healthy paleo-style snack! Don’t forget to send me your own favorite Paleo snack recipes. Enjoy! Baked zucchini crispsFor the chip eater in your home! Preheat the oven to 225 ° F. Line a baking sheet with parchment paper or non-stick foil and spray with canola oil. Put aside. Cut… Read More »My Favorite Paleo Recipes – Part 2: Snacks

My Favorite Paleo Recipes – Part 3: Lunch

by Sophia Michet

I have to admit, I’m a cinch for salads. It’s definitely one of my favorite dishes, especially when it’s made with fresh spinach and lots of healthy treats like chicken, shrimp, eggs, nuts, tomatoes, citrus fruits and endless other options. So having a salad while eating Paleo is actually pretty easy for me. But lunch choices aren’t limited to salads, are they? Check out the paleo recipe suggestions below that are perfect for lunch. I included only one salad staple and other options – all delicious! Almond and flax crust pizzaHeat the oven to 425 ° F. Combine flax seeds… Read More »My Favorite Paleo Recipes – Part 3: Lunch

My Favorite Paleo Recipes – Part 4: Appetizers

by Sophia Michet

Sweet, salty, crunchy, chewy, gooey, hot or cold, who doesn’t love tempting appetizers to choose from before your long-awaited dinner is served? I’m definitely guilty of being one of those dinner time eaters who indulge in so many entrees that by the time the main course arrives I’m way too full to keep eating (dog bag , please ?). Why even order a main course when you can cook a meal just by eating delicious applications when you are sitting at the table hungry, right? Or maybe you are one of the lucky ones who can eat both a starter… Read More »My Favorite Paleo Recipes – Part 4: Appetizers

My Favorite Paleo Recipes – Part 5: Dinner

by Sophia Michet

On Sunday mid-morning when I was growing up, my brothers and I were not allowed to watch TV after returning home from morning mass. Mom just didn’t want us to get dragged into a show or movie that might keep us from sitting at the table when she called us for dinner around noon or soon after. As an Italian-American family, dinner was always served at noon on Sunday and it was always pasta. Needless to say, after growing up eating pasta twice a week (Mom also served it every Thursday), besides eating the same dishes week after week (beef… Read More »My Favorite Paleo Recipes – Part 5: Dinner

My Favorite Paleo Recipes – Part 6: Desserts

by Sophia Michet

When I was little I loved walking into our house and smelling the delicious desserts cooking in the kitchen. Chocolate Wacky Cake was one of my mom’s specialties, her apple cake too! But these delicious desserts require white flour, white sugar, and other not-so-healthy ingredients. While I have yet to replicate and perfect Mom’s recipes with healthier ingredients, I have discovered other delicious desserts that I have made for my family and friends. And they include some of our favorite foods – chocolate, peanut butter, apples, bananas, and ice cream – but of course not mixed together. Enjoy! baked applesDish… Read More »My Favorite Paleo Recipes – Part 6: Desserts

Preventing the Winter Blues | Fit Past 40 Blog

by Sophia Michet

With the clocks turningback last weekend and the days are getting shorter and shorter with each passing day – not to lieon the first snow has already fallen before the next Thanksgiving holiday – unfortunately it’s that time of year when a lot of people fall victim to the winter blues. Like clockwork every year, many experiences this mood disorder begins in late October or early November and lasts until early spring. Aalso known as SSeasonal affective disorder (SAD), this condition of winter blues may include mild depression, lack of energy, lack of motivation, increased sleep, social withdrawal, and a… Read More »Preventing the Winter Blues | Fit Past 40 Blog

Getting through Holiday Eating: 10 Survival Tips to Avoid Weight Gain

by Sophia Michet

Holiday eating. You know that annual time of year when you are with your family, friends and colleagues and celebrate the festivities with food; many. It really starts with Halloween. All the extra candy you got from lack of ghoulish goblins and fairytale princesses appearing at your front door. All that sinful chocolate and sugary candy is too good to waste, isn’t it? So, day after day, you work to empty the bowl of candy until it is empty. Then, just when all the candy is gone and you’re feeling guilty about your overindulgence in sugary treats, it’s time for… Read More »Getting through Holiday Eating: 10 Survival Tips to Avoid Weight Gain

How to Use Booty Bands: 10 Workouts for Killer Curves

by Sophia Michet

Nothing beats booty bands if you want to build strong glutes and sculpt rounder hips. The constant tension will push your muscles to the limit with all the effectiveness of a resistance band workout. Bodyweight exercises can cause gains that would otherwise require large weights and workout machines. If you’re already familiar with some resistance band exercises, then you’re a step ahead in learning how to use booty bands. Fill your leg day workout routine with the exercises in this guide and you’ll build functional strength in your lower body and glutes that won’t quit. Read on for the best… Read More »How to Use Booty Bands: 10 Workouts for Killer Curves

5 Best Gym Machines for Working Glutes (Buttocks)

by Sophia Michet
1 Comment

Choosing the exercise machine that will give your booty the best workout is a challenge, especially since there are so many. Making the right decision is vital because strong glutes help your body balance, stay comfortable, and give its best athletic performance. Whether you’re new to the gym or just trying to build stronger glute muscles and a bigger booty, you can use this guide to choose the best machine for a powerful posterior. (Note: Want our elite trainers to help you tone and strengthen your glutes? Start your Fitplan free trial today!) What Do The Glute Muscles Do?… Read More »5 Best Gym Machines for Working Glutes (Buttocks)

10 Bad Pre-Workout Food Combinations to Avoid at All Costs

by Sophia Michet

Food combination dates back to the ancient Indian practice of Ayurveda. While Ayurvedic practices are considered pseudoscience, derivative theories of food combinations that have scientific roots can help you stay healthy and feel great throughout your fitness routine. Avoid the worst food combinations and track your macros and you’ll be on the way to lean muscle mass in no time. In many cases, choosing the right food combinations also makes meals more enjoyable. For example, a common food combination rule is that you shouldn’t double up on carbs. That’s ideal for people on a low-carb diet and it will prevent… Read More »10 Bad Pre-Workout Food Combinations to Avoid at All Costs

7 Exercises to Help You Jump Higher

by Sophia Michet

Jumping higher takes a blend of strength training and power exercises. Lower-body muscle groups like the quads and hamstrings give the most power when you jump. These muscles and others that help them can be trained with slower strength exercises like leg presses or bodyweight exercises like squats and lunges, but if you want to improve your jumping ability you also need to include explosive plyometric exercises. Like most other fitness routines with a specific goal, jump training works best when you emulate the movement you want to improve. So your squats will work even better if you turn them… Read More »7 Exercises to Help You Jump Higher

3 Best Exercises for a Killer Wing Muscle Workout

by Sophia Michet

Bodybuilders and weightlifters call lats the wing muscle. The latissimus dorsi is the largest muscle in the back and when it is well-developed, it gives your lower back a shape similar to a bird or bat with its wings outstretched. Not only will that give you a toned back to match fit shoulders, arms, and pecs, but it will also build important functional strength in an area that many people ignore. Understanding the way the latissimus dorsi muscle works is key to targeting it effectively. We’ve chosen three of the best exercises for isolating your lats so you can build… Read More »3 Best Exercises for a Killer Wing Muscle Workout

Complete Upper-Body Dumbbell Workout to Build Muscle

by Sophia Michet

Dumbbells are a great tool for quick, no-fuss strength training workouts. You can add them to bodyweight, banded, or lower-body exercises for an extra upper-body workout or you can use them as stand-alone weights to build muscle in your arms, shoulders, and back. Target your triceps, biceps, shoulders, and back with the dumbbell workout in this guide to get a ripped upper body and tons of functional strength. Since the tools you need are portable, these exercises are optimal for fitness outside the gym. Use some of the recommended variations to keep things fresh and make sure your body stays… Read More »Complete Upper-Body Dumbbell Workout to Build Muscle