Pumping Iron?

Did you know?

Iron deficiency is the most common nutritional deficiency in the United States, and women are among those at greatest risk. Iron is critical for producing hemoglobin, a protein that helps red blood cells deliver oxygen throughout your body. So without it, everything suffers

Here are few symptoms that may be related to an iron deficiency.

  1.  Exhaustion
    This is tough to tell since many women are busy and just dismiss the tired feeling as normal when in fact it’s the most common symptom of iron deficiency
  2. Quick to lose breath
    Normal activities like walking up the stairs or you typical exercise routine causes you to lose your breath easily, easier than usual, chances are your iron is to blame.
  3. Headaches
    Iron helps produce oxygen so when you are low in iron your body will portions out your iron supply and prioritize getting oxygen to your brain although you will likely experience headaches because it still isn’t enough
  4. Increased anxiety
    Can’t relax? It may be in part to low iron since the lack of oxygen revving up your body’s sympathetic nervous system.
  5. Crave ice chips
    Ever have the urge to chew on ice chips? Those who are iron deficient! If you notice yourself going to the freezer, that’s red flag for lacking iron!

I struggled myself with iron deficiency. My doctor prescribed iron supplements for me when I was in high school and I learned to eat more dark leafy green vegetables and red meat (loaded with iron).

Before you give blood they do a finger prick to test your hemoglobin levels which is produced by the iron in blood. Any time I tired to give blood I would try to increase my iron-enriched foods but didn’t work. I’d have enough iron (hemoglobin) but not enough to give. This was a little battle within myself over the next 10 years.

I pride myself on being healthy, why couldn’t I get my iron up?

I started ID Nutrition four months ago and I’ve noticed a few things improve but little did I know biggest changes are happening on the inside.

About a month after starting ID Nutrition, which based on my personalized assessment included an iron supplement, there was blood drive at my work. I signed up just hoping I’d been eating well enough. Not even thinking of my ID Nutrition supplements.

Sure enough, I was able to give at blood drive at work. My iron (hemoglobin) was just over what it needed to be to donate! WOOOO!

Now, about 3 months later and four months since I started ID Nutrition, another blood drive popped up near my house.

I went in to donate, all the while hoping in the back of my mind that my iron (hemoglobin) was high enough.  The technician told me that hemoglobin levels needs to be 12.5 in order to give blood, mine was  was 13.7.  The technician with the Red Cross was even impressed! I knew this had to be a direct correlation of my use of ID Nutrition and my iron supplements. My hemoglobin level has never been higher and I’m so happy that I can give blood without worry of getting there just to be turned away.

It’s sometimes hard to track positive results form vitamins but this is something tangible and something that I’m so proud of! Not only is ID Life helping me fill in my nutritional gaps but in turn I can help save someone’s life.

Go take your free assessment today and see how quickly you reap the benefits of these pharmaceutical grade vitamins!

Visit jarmstrong427.idlife.com for your free ID Nutrition assessment.

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Reference here

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Fun Fitness Friday – Pyramid Run

I was very active in high school and college playing sports so running has been apart of my life for basically. I actually love love love running, but let’s be honest running on a treadmill can get kinda boring!

So I came up with this pyramid run to change it up a little bit. With this run you are constantly changing paces and the longest period of running at the same pace is 5 minutes! 5 minutes anyone can do 5 minutes! These little time goals during my run help me to keep me going!

The pyramid run alternates between running at a “race pace” (RP) and “recovery” (R).

If you don’t know your race pace I suggest setting at a mile time goal.  For example, if you want to run a 10 minute mile as your RP go 6 mph and on the R you can adjust to mph slower so 4-5 mph.
The best part is that you can always adjust as you go.

What I love about this type of run is that it fits with any type of runner from the novice to the marathon runner because you adjust the speed to whatever works for you!

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The key to remembering how many minutes that the RP minutes increase 1, 2, 3, 4, 5 and the R is 2 minutes except on the 1 minute RP.

Having little 1-5 minute goals really pushes me to keep going since I know can recover!

Hope you guys enjoy this run as much as I do! And I promise it’s not as easy as it looks! ;););)

Start today! Email maketimeforfit@gmail.com for a free consultation for a personalized workout program!

What is flax seed and how do I eat it?

Flax seed comes from flax which is one of the oldest fiber crops in the entire world. It has taken the health industry by storm and it lives up to its reputation.  Flax seed is loaded with the “good stuff.” It is a great source of omega 3 fat (healthy fat), antioxidants and fiber. It can also protect from colon, breast, and prostate cancers as it has been said to prevent the growth of cancerous cells. Flax seeds can also lower cholesterol, prevent hot flashes, improve blood sugar and helps with constipation due to the high fiber content.

How? Where do you add flax seed to your diet?

Add flax seed to:
Salads, yogurt, muffins, oatmeal, protein shakes, bread chicken, french toast, apple sauce, ice cream, cottage cheese or substitute an egg! There are tons of possibles and more details click here!

Load up on flax seed where you can you will see and feel it many benefits!

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Reference here and here

Self Love is the Best Love

Here’s a little hump day break that I hope will encourage you to take a few minutes and reflect how great you are. We are so critical of everything and the most critical about ourselves! Constantly comparing, critiquing our minds and bodies to “fit in.” Before the days of social media you could just enjoy yourself and not be constant bombarded by pictures and posts about this and that. Sometimes I need to remind myself, that if you can’t love yourself, it’s impossible to love anyone else and fully live your life. You aren’t conceited or cocky because you love yourself, you are treated yourself the way you deserve to be treated; with love and respect.

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Here is are 30 Ways to Practice Self-Love from lifehack.org

So do yourself a favor, take a deep breath, give yourself a little hug and start practicing the following:

  1. Start each day by telling yourself something really positive. How well you handled a situation, how lovely you look today. Anything that will make you smile.
  2. Fill your body with food and drink that nourishes it and makes it thrive.
  3. Move that gorgeous body of yours every single day and learn to love the skin you’re in. You can’t hate your way into loving yourself.
  4. Don’t believe everything you think. There is an inner critic inside of us trying to keep us small and safe. The downside is this also stops us from living a full life.
  5. Surround yourself with people who love and encourage you. Let them remind you just how amazing you are.
  6. Stop the comparisons. There is no one on this planet like you, so you cannot fairly compare yourself to someone else. The only person you should compare yourself to is you.
  7. End all toxic relationships. Seriously. Anyone who makes you feel anything less than amazing doesn’t deserve to be a part of your life.
  8. Celebrate your wins no matter how big or small. Pat yourself on the back and be proud of what you have achieved.
  9. Step outside of your comfort zone and try something new. It’s incredible the feeling we get when we realize we have achieved something we didn’t know or think we could do before.
  10. Embrace and love the things that make you different. This is what makes you special.
  11. Realize that beauty cannot be defined. It is what you see it as. Don’t let any of those Photoshopped magazines make you feel like your body isn’t perfect. Even those models don’t look like that in real life.
  12. Take time out to calm your mind every day. Breathe in and out, clear your mind of your thoughts and just be.
  13. Follow your passion. You know that thing that gets you so excited but scares you at the same time. The thing you really want to do but have convinced yourself it won’t work. You should go do that!
  14. Be patient but persistent. Self-love is ever evolving. It’s something that needs to be practiced daily but can take a lifetime to master. So be kind and support yourself through the hard times.
  15. Be mindful of what you think, feel and want. Live your life in ways that truly reflect this.
  16. Treat others with love and respect. It makes us feel better about ourselves when we treat others the way we hope to be treated. That doesn’t mean everybody will always repay the favor, but that’s their problem not yours.
  17. Find something to be grateful for every day. It’s inevitable that you are going to have your down days. This is fine and very human of you. It’s especially important on these days to find at least one thing you are grateful for as it helps to shift your mind and energy around what’s going on.
  18. Reach out to family, friends, healers, whomever you need to help you through the tough times. You are not expected to go through them alone.
  19. Learn to say no. Saying no sometimes doesn’t make you a bad person, it makes you a smart person.
  20. Forgive yourself. You know that thing you did one time (or maybe a few times) that made you feel bad, embarrassed, ashamed? It’s time to let that go. You can’t change the things you have done in the past but you can control your future. Look at it as a learning experience and believe in your ability to change.
  21. Write it down. Head swimming with so many thoughts it’s giving you a headache? Write them all down on a piece of paper, no matter how crazy, mean, sad, or terrifying they are. Keep it in a journal, tear it up, burn it, whatever you need to do to let it go.
  22. Turn off and inwards. Grab a cup of your favorite tea, coffee, wine, whatever your choice of drink, and sit down for a few minutes on your own. No TV or distractions, just you. Think about the wonderful things that are happening in your life right now, what your big dreams are and how you can make them happen.
  23. Give up the need for approval from others. “You can be the ripest, juiciest peach in the world, and there’s still going to be somebody who hates peaches.” – Dita Von Teese
  24. Be realistic. There is no person on this earth that is happy every single moment of every single day. You know why? Because we are all human. We make mistakes, we feel emotions (good and bad) and this is OK. Allow yourself to be human.
  25. Get creative and express yourself in whatever way you like. Painting, writing, sculpting, building, music, whatever takes your fancy, and make sure you leave your inner critic at the door. There are no right ways to be creative.
  26. Let go of past trauma and wounds. This can be a really tough one and it may be one of those times you need to turn to others for support. The truth is though, when we let go of things that have happened to us it’s almost like a weight is lifted off our shoulders. We don’t have to carry that around with us anymore. We deserve better.
  27. Find your happy place. Where’s the one place you feel totally at ease, calm, happy, positive, high on life? Go to that place when you are going through hard times, or imagine yourself being there. Think about how it feels, what it smells like, what it looks like.
  28. The next time you are feeling happy and on top of the world make a list of your best qualities and accomplishments. It may sound a little corny, but it can be a wonderful reminder when you are having a day that’s less than amazing.
  29. Get in touch with your inner dialogue. If it’s anything less than loving, encouraging and supportive, it’s time to make a change. You deserve to be spoken to in the same way you would speak to your best friend, sister, brother, daughter, or son.
  30. Have fun! Get out there and do the things that light your fire. Enjoy them, enjoy being you and enjoy your incredible life.

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If you want to start, continue or revamp your fitness journey email maketimeforfit@gmail.com for your personalized workout program!

Move of the Day – Bicycle Crunch

I firmly believe that if you have a weak core, then you are weak – plain and simple! Nearly every move you ensure proper form your core must be engaged – which is why a strong core is essential! Today’s move of the day focuses on the sides of your core, the obliques. This move helps create the curved waist and supports the core as a whole. When doing bicycle crunches it’s important to remember to keep your lower back on the ground throughout the move. As your twist bring your elbow to the opposite knee, squeezing through your abdominals. Do this 50x when you wake up and 50x before you go to bed and you’ll start seeing results in 4 weeks!

BicycleCrunchesTo get your personalize fitness program email maketimeforfit@gmai.com for your free consultation!

Do you foam roll?

I’m sure you’ve seen them at your gym. People rolling and contorting their bodies on this foam cylinder, and you think “what does that even do?”

A foam roller is a very helpful tool that helps your body recover and can help to prevent injury. When you use the foam roller  it digs into muscles to release tension, specially Self-myofascial release. It a massage technique that require longer low pressure on a muscle until it releases and the mobility and tissue are restore to their proper form. A foam roller allows you to have this type of massage by yourself.

Benefits

  • Increased blood flow throughout the body
  • Better movement and increased range of motion.

Ideally foam rolling should be down both during your warmup and your cool down. It’s so important to get your body prepared for a lift and to stretch after a workout!

Now why does it hurt?

Now if you’ve tried foam rolling and feel like you are almost forced to tears, chances are you are doing it right AND you really need it. Similar to the pain you get while stretching. It should be uncomfortable, but not unbearable, and when you release you should feel looser.

How do I do it?
I like to start with my calves and work my way up to my hamstrings. Then I move to IT bands (which usually hurt a lot because I hold a lot of tension in my hips). When I find a spot that’s tight I hold in place and bend my knee to increase the pressure. Then I move onto my quads and then inner thigh. Then the other leg – IT band, quad and inner thigh. After that I sit on the foam roller rolling over my glutes sometimes crossing my leg putting my ankle to my opposite knee to dig in deeper, switch sides. At the end I lay on the foam roller in line with my spine and up my arms up like a touchdown signal and am just still for about a minute (which is actually really long time to be still). I usually feel my shoulder and neck tension release and a great sense of calming to do nothing for a minute.

This is just my routine. There are many ways to foam roll you can what works for when you consistently include foam rolling into your workout regime.

Here are some pictures!

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I promise after a week or two of consist foam rolling your body will recover faster and your muscles will be looser over all!

references here and here

Move of the Day – Cable Bicep Curls with Rope Attachment

There are many variations of bicep curls from dumb bells, barbells, resistance bands and of course cables! I like to change up my machines to target the muscles in a slightly different way. Today’s move is done on cable machine with the rope attachment. Now there are even more ways to change up a standard bicep curl on a cable machine by altering the grip and/or the attachment. The rope adds some isolation that I like because it’s not stable and when you get the the top of the move you can get an extra squeeze as you separate the two ends. Try doing this move for 10-15 reps with 4 sets. Don’t let the weights just drop out at the end, go slow and controlled throughout the move!

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Move of the Day – Bent Over T-Bar Row

I love working my back in different ways. There is the T-Bar machine so it’s really preference because that will get a great workout as well. I like using this set up because I can easily change grips. In the picture I’m using a rope attachment from the cable machines but there are many other ways to do similar moves. You could use a triangle grip attachment or a wide bar attachment or you could place your hands close together and make a more narrow row – the possibilities are endless. I like using the rope attachment because it really engaging not only my back and glutes to keep my back straight and supported but also by biceps are flexed during the move. Be smart when lifting up weight for back exercise – you need to use your legs to get into the proper form – improper form can lead to injury and you won’t be lifting anything for a while!
Try doing this at a weight you can get 10-12 reps for 4 sets!

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Get Better Daily

It’s Monday – dreaded Monday. How about changing the way you look at Monday? Yes, the weekend is over and you have to back to work but hey at least you have a job – simple things we take for granted someone is wishing for. So take this a little reminder that everyday is a opportunity for growth! Embrace each day as a opportunity to get better, big or little just improve something. It can be as little as taking the stairs instead of the elevator, reading a few chapters of a book or getting to work early to get ahead on a project. There are going to be bumps in the road but take this a little reminder that no one is perfect and it’s through our failures that we grow! Take advantage of each day a push yourself to grow physically, emotionally, spiritually or mentally. Days will come and go so today try be the best version of you!

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Make a grocery list!

Often times you hear, eating healthy is so expensive, organic foods are just too much.  Well I’m not going to sit here and tell you that’s not all true but I am going to say there are ways to be a smart shopper! Eating in general is going to cost you, whether you buy food at a grocery store, a restaurant or a fast food place, you are going to spend money.  It may take a little longer on the front end but taking a few minutes to look at the ads you get in your weekly paper for discounts can really add up!

I live less than 2 miles from three grocery stores and no I don’t go to different stores for different things every week, but I check just to see what the prices are to make sure I’m aware of the going rate of tomatoes, zucchini or chicken. Grocery stores compete and you are the winner because get the best deal, so my advice is to just take advantage of it! Honestly 15 minutes and your list will be complete! Plus you can plan ahead of what you will make for lunch and dinners which will keep you on track and eating healthy with minimal effort!

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Start your fitness journey today! Email maketimforfit@gmail.com for a FREE consultation for a personalized workout program!