8 Foods that will help you sleep better.

 According to the National Sleep Foundation forty percent of Americans have trouble sleeping. Not getting enough sleep can lead to health problems and depression. Here are some natural foods that will help you sleep better.

1) Wild fish- Fish like Salmon, halibut and tuna boast vitamin b which is needed to make melatonin (a sleep inducing hormone)

2)  Whole Grains- Barley, Bulgar and most other whole grains are rich in magnesium. Not having enough magnesium can effect your sleeping patterns.

3)  Kale- has lots of health benefits. Kale is rich in calcium. Research suggests that people who are deficient in calcium have trouble falling to sleep.

4) Lentils- this superfood is very rich in magnesium, a mineral that plays a key role in sleep. It's also a good source of potassium and protein to help you sleep through the night.

5) Almonds- are packed with the muscle relaxing mineral magnesium. A hand ful of almonds at night could help you fall asleep faster.

6) Bananas-  contain tryptophan, an amino acid that has been linked to quality sleep. They also offer solid amounts of potassium and magnesium. Both minerals help to relax muscles.

7) Green Tea- contains theanine, an amino acid that helps reduce stress and promote relaxation. Make sure it's decaffeinated at night.

8) Walnuts-  are a natural source of melatonin and help your body respond better to stress. A perfect snack later in the day.

THE IMPORTANCE OF POSTURE


  Proper postural alignment allows optimal neuromuscular efficiency, which helps produce effective and safe movements. This should be at the forefront of any training program. You will never reach your bodies full potential until you address this issues. Proper posture helps the body produce high levels of functional strength, without it the body may degenerate or experience poor posture, alters movement patterns, sprains, tendinitis, and low back pain.


 Static posture, or how a individual physically presents himself or herself in a stance. This is a road map of how the individual is using their body with time. We have discoverd that the body tends to compensate in particular patterns based on muscular relationships. Understanding these movements has made it possible to help correct these distortions through stretching  and strengthening muscles. If left untreated these distortions can lead to pattern overload and eventually injury. Movement observations should relate to basic functions such as squatting, pushing, pulling, and balancing. It's also important to understand how the body is suppose to move effectively.


 Never add strength to disfunction. It's important to understand what your body needs to operate efficiently. This is why it's so important to switch up your style of training. If you sit at a desk all day, then go to the gym and lift heavyweights, chances are you will have movement issues. All the muscle in the world will not help you move better. It's essential to implement functional movements and flexibility training in your regimin. Working out shouldn't be about achieving a certain look. It should be based on become a healthier, moving better, and gaining functional strength. As the saying goes "listen to your body when it whispers and you won't have to hear it scream"

Get shredded for spring!! 10 calisthenic excercises that will get you beach ready!!

1) Inchworm 20 yards down and back repeat 2x

2) Bearcrawl 20 yards down and back repeat 2x

3) Walking forward lunge 20 yards down and back repeat 2x

4) Walking reverse lunges 20 yards down and back repeat 2x

5) Walking lateral lunges 20 yards down and back repeat 2x

6) Squats as many as you can in 1 minute repeat 3x

7) Burpees as many as you can in 1 minute repeat 3x

8) Dips as many as you can in 1 minute repeat 3x

9) Pull ups as many as you can in 1 minute repeat 3x

10) Ice skaters for 1 minute repeat 3x


Here are ten very effective functional excercises that are very efficient for fat loss. No equipment required. So get outside and get moving! Dreams don't work unless you do!!)




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Homemade paleo granola crunch

Dry Ingredients:

. 3/4 cup of raw pumpkin seeds
. 3/4 cup of raw sunflowers seeds
. 11/2 cups of almond meal
.11/2 cups of unsweetened coconut
. 3 cups of raw sliced or chopped almonds
. 3/4 teaspoon of cinnamon and nutmeg

Wet Ingredients:

. 3/4 cups of raw honey
. 3 tablespoons of pure vanilla
. 3/4 cup of melted coconut oil
Note: put oil in last so it lightly coats and helps prevents sticking to pan or foil. May only need 1/2 cup

Instructions:

1. Preheat oven to 325 degrees.
2. Mix all the dry ingredients first.
3. Stir in wet ingredients. It comes together pretty easy. Line baking sheet with foil or parchment paper and spread on a full cookie sheet. Bake for 20 minutes. Remove after 15 minutes and stir. Place back in the oven for 5 minutes. Let it cool for about 5-10 minutes then you are ready to start munching!!

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Oven roasted chicken served with avacado, kale, broccoli, and a baked sweet potato.

Ingredients: greenwise chicken breast, kale, broccoli, avacado, sweet potato, coconut oil, salt, pepper, rosemary.

1) Preheat the oven to 375. Wash the sweet potato then wrap it in tin foil and place it in the oven.

2) Next season the chicken. I used salt, pepper, and some chopped up rosemary. Once the Chicken is seasoned place  it inside the oven. Chicken will take about 20-25 mins depending on the size of the breast.

3) Put some coconut oil in a deep dish pan over medium heat. After they are thoroughly washed start chopping up the broccoli and kale. Place chopped greens into the pan then cover so they will steam. Stir them around every couple minutes. Should only take around 5-8 minutes to cook.

4) Slice up an avacado and season it with salt and pepper. Take chicken out of the oven and let it cool. Place cooked vegetables on a plate. Slice up the chicken then place it on top of the greens. The last step is pull the sweet potato out of the oven, unrap it then slice it down the middle. Peel off the skin and place it on the plate. Now you are ready for a super healthy and delicious dinner!!

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 6 STEPS TO GET SIX PACK...

The first step to maintaining six pack abs year round, is to first lose enough body fat to allow your abs to show. All the crunches in the world will not get you a six pack. The most important factor to losing body fat is diet.

1) Eating clean meals that consist of complex carbs, vegetables, and lean sources of protein are essential to reducing body fat. Try to avoid processed foods, or empty calories. Focus on eating fresh seasonal foods, and limiting your alcohol and sugar intake.

2) Drinking lots of water throughout the day. Water is very important to keep your body hydrated and help deliver the nutrients from the meals you eat. If we don't drink enough water on a daily bases we become dehydrated and our body will start to store water giving your body a bloated look and feeling.

3) Focus on compound movements instead of "AB excercises" Squats, deadlifts, and lunges. All three are good examples of compound movements that require a lot of energy to perform. They are more energy demanding therefore will burn more calories throughout the rest of your day.

4) Sleep is another major factor to reducing your body fat. The only time your body is burning 100% fat is during cycles of REM sleep. 7-8 hours is recommended on a daily bases. This should give your muscles enough time to heal from the day's work.

5) HIIT ( high intensity interval training) is a very effective method to reduce body fat. You basically perform extremely energy demanding activities for short periods of time. Then give your body a minimal time to recover before starting the excercise again. Ex sprints, battle ropes, sled push, burpees, and tire flips.

6) Avoid the gimmicks out there!! Don't go on a extremely low calorie diet, or try to starve yourself for results. You must learn to feed your body properly to obtain results that last. So don't go waste a bunch of money of fat burners and supplements! Go to the local farmers market and buy fresh seasonal foods! It's impossible to outwork a bad diet!!






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7 Herbs and Spices with major health benefits

1) Garlic is very healthy for you, it has the ability to lower blood pressure, prevent blood clots, and improve the blood cholesterol profile. Allicin is a active ingredient in garlic that has been proven to boost the imuune system and fight of symptoms of a common cold.

2) Parsley purifies and rejuvenates your entire system because of the high levels of chlorophyll it contains. Studies have linked chlorophyll to counteracting inflammation and lowering blood sugar.

3) Rosemary has been linked to improved memory and brain function because it contains substances that help protect acetylcholine, a vital neurotransmitter. Rosemary is also a very potent anti inflammatory compound often used to fight arthritis.

4) Oregano contains thymol and is considered the herb with the highest antioxidant activity. Oregano also contains carvacrol which has anti fungal, antibacterial, and anti inflammatory properties. This makes it one of the most beneficial herbs you can add to your diet.

5) Cinnamon can help lower blood sugar, decrease blood pressure, and reduce triglycerides level in bad cholesterol ( LDL)

6) Ginger has been known to control symptoms of nausea, prevent blood clots, and decrease inflammation.

7) Tumeric contains curcumin, a very strong compound in the plant kingdom. It is extremely healthy for the liver and has been shown to improve symptoms of arthritis. This spice has very potent anti inflammatory properties.


 Adding herbs and spices to your dish is a great way to introduce new flavors, as well as giving your body key nutrients to promote optimal health! Try to implement these seven foods into your diet over the next week or two. Fresh herbs and spices are cheap and can be found anytime of the year. Eating healthy doesn't have to be boring or repetitive. Don't be afraid to spice it up!






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