Detoxify with a Simple Plan

Detoxifying is a mainstay of health. From complex week long schemes to simple plans, there are hundreds of ways to detoxify the body. I am in favor of simple plans. Adaptogenic herbs have been around for centuries. From B 12, to aloe vera, ashwaganda to turmeric and peppermint, the list that promotes healthy detoxifying can be found in Isagenix Cleanse for Life.

One simple shot daily can keep your body in a state of cleansing, while you go through everyday life. Of course you want to eat a nutrient dense diet, but for a simple way to keep the body in a constant state of "cleansing out the bad" while "adding in the good", Isagenix can help you reach your goals. Whether it be fat loss, or hormone balance, Isagenix Cleanse for Life is what your body might be missing. Some of us have followed fad diets, and tried quick weight loss pills, but found that we are still missing the key to change. Civilizations have used adaptogenic herbs for years to cure and prevent ailments. Herbs that keep our  systems functioning as we age, and help our bodies get rid of what might be holding us back from excellent health.

I have taken supplements and their ingredients quite seriously for the last 20 years. I was diagnosed with an auto-immune disorder that made me really have to take a look at what my heath might be like in the future. Even though I follow a clean eating plan, I understand that we cannot control all that goes into our systems. I know that I need to do everything possible to help my body function at it's best. In my quest for superior ingredients, I found Isagenix.

If you are interested in adding a simple daily regimen, or following a more planned out method of detoxifying, then learn more on the Isagenix site. Protein shakes, supplements and detoxifying plans are available to help you reach your goals in optimal health and wellness.

Isagnix. Ingredients that I have searched for and found, in products that can change your level of vitality.  Contact me with questions, or order simply learn more by clicking on my site at:

www.dawnsylvester.isagenix.com


In health and strength,

Dawn

Kettlebells for Fat Loss and Strength

Hey Swinger,

Kettlebell that is! Kettlbells are the best way to lose fat, and get strong. With one single tool, you can get your heart rate pounding, your entire body stronger, and have the body you have been dreaming of. Of course you have to have sound nutrition, but that is for a different post. Today... just a simple, ass kicking kettlebell workout. Grab a kettlebell. A heavy one. One that you can swing for at least 20, with intensity. All you need is your body, a kettlebell, and a timer. This workout is done with 20 seconds of work, and 20 seconds of rest. You will repeat this sequence 4 times.

 Kettlebell Swings for 20 Seconds
20 Second Rest
 Push Ups for 20 Seconds
20 Seconds of Rest
 Bodyweight Squats  for 20 Seconds
20 Seconds of Rest
Mountain Climbers for 20 Seconds
20 Seconds of Rest
Goblet Squats

Repeat 4 X.

No Frills. Just sweat, oxygen, strength and perseverance!

Use this workout 2-3 times weekly to really mix things up. Shake up your body with something different. That is how you get results.

In health and Strength,

Dawn

Excuses Won't Change Your Body, Your Inner Voice Will

I am really happy that you are reading this, for as you know, we all make excuses. Excuses will never give you the change you are looking for. If you are reading this then you most likely want to know why you keep coming up with reasons why you cannot do something positive for your body. I really believe it has everything to do with our inner voice. Isn't it fascinating that we have a voice in our heads that only we can hear? Right now, I am saying in my head...whatever I am typing. Right off the top of my head. It is my inner voice.

Yesterday was a great example. Someone brought in doughnuts to the salon where I do hair. (oh yeah, I have been a hairstylist for 24 years, in addition to a personal trainer, and recent gym owner.) I actually love doughnuts. However, I knew that I had missed a few workouts in the days previous to those doughnuts sitting on that plate next to the coffee machine. For a minute I said to myself "hmm, those doughnuts smell great, and they are just the little ones"...then when I realized that I had given myself a "disclaimer" as in the words "just the little ones"...I walked away from them. I said "I have the power to walk away from these since I know that I won't feel better after I eat one." I know that this is how people justify what they eat, or drink, or why they don't get to the gym. That inner voice controls us.

So, how do we get that inner voice to stop "making" us choose the wrong thing? How do we change it from repeating excuses to repeating positive options? We keep practicing words that will reflect what we really want to become. I have post it notes in secret places that will catch me off guard like in my makeup box, and on my nightstand. They have small but mighty words on them. "Strength is empowering"...."I am in control of my health"..."I am capable of making healthy choices in my diet"...things that when said often enough, are what I believe. This is not a new practice. People that have studied psychology for years and people that meditate do this because they know that it works. It is powerful to give yourself permission to do something healthy. It is even more powerful to realize that what we say, becomes what we are. Imagine if you spent your day with that inner voice telling you that you were capable of getting stronger every day, and able to eat foods that nourish your body? Imagine if you completely stopped cutting yourself down, and beating yourself up? What would that look like at the end of a day? What possibilities would that open up for you?

I believe it would open up a world of options. These options could mean that your new inner voice, or script would propel you into a powerful change. Maybe a new job opportunity, maybe a more intense workout plan, maybe finally being able to drop some body fat. All with the power coming from you. So here is the starting point. Don't think that this is dumb, or that it "won't work for me", that is another excuse. Right now, think of 3 sentences that will empower you to change. Right them down on a piece of paper. Put them where you can see them, maybe in your car, in your wallet, or on your bathroom mirror. The idea is to put them in a place that they would be seen often. When you see them, read them. Then read them again. Do this every day. It's a little exercise that may help you to stop repeating excuses as to why you can't do something, and replace your mind with words of things that you can do.

Since the idea is to empower with only good thoughts, we will not ever use the words "can't or won't".
Here are a few ideas that you might want to use, or come up with ones that you struggle with on your own.

I am strong enough to go to the gym today.

I will only drink water today.

I can run around the block at least one time.

I am able to push myself harder than ever at the gym today.

I will only eat foods today that my body needs for energy.

I am lucky that I am able to walk for at least half an hour, and will do that today.

I will eat fruit when I crave something sweet today.

I will only spend money on foods and supplements today that will make my body stronger and healthier.

These are just examples. Notice most of them end with "today". These are words that hopefully become habits. They are words that when repeated often in place of excuses, will lead to the change that you want to see in your body. This is how healthy, fit, and strong minded people succeed. You have the power to do this too. Now go ahead, make your list right now. No excuses.

Searching and sharing ways for us to achieve optimal health,

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Dawn

Getting Stronger...The Basic Rules

Hello Pumped!

Getting stronger should be on everyone's list. As we age, unless we are involved in a strength training program, we will get weaker. That is a fact. Muscle will only grow if we put a demand on it. A consistent demand that requires work. You see, as we age, we lose about 5% of our lean muscle tissue each decade after the age of 30. After the age of 50? Studies have shown up to a 10% decrease in muscle mass per decade. I don't know about you, but I plan on being on this planet for a long time. I also plan on being strong enough to take care of myself. Strong enough to push, pull, bend, lift, twist and reach without causing an injury. The basic rules of getting stronger can be applied to your life now. As a matter of fact, they should be applied on a regular basis irregardless of what your level of fitness is currently. Even if you are involved in a cardiovascular plan as in running, walking, or cycling, you need strength training. So apply these rules in every workout and watch your body transform.

Basic Rules of Strength Training

1. Progressive Overload - To actually stimulate muscle fibers to grow, you must place a demand on them that they are not used to. By doing the same amount of reps with the same weight over and over, you will never get stronger. You must consistently raise the amount of weight. When a weight becomes easy after 3 sets of 6 or 8, go heavier. Shorten the reps, and add more weight. Make sure you start every workout with a warm up set that is light to prime the muscles that will be used.  Take a longer break between sets to fully recover from the work load. By changing the load up every 2-3 weeks, you will get stronger. Be patient. By consistently working out in a way that challenges your muscles to lift heavier, you will grow bigger muscles and get stronger.

2.  Nutrition - Eating enough carbs to get through a workout is essential. When you lift heavy weights, you place a demand on all systems of the body. You get your energy from carbohydrates when you have an intense lifting session.
In order to recover, rebuild and repair your muscles, you must consume adequate protein. You should get at least 1 gm. per lean pound of bodyweight to do this. When you lack protein, you will not get the hypertrophy that you are looking for. Hypertrophy is the term for muscles that are growing. If you eat too little protein, you will go into a catabolic phase. That is when the muscles start to "shrink" or deteriorate. Never cheat your body out of protein when working out hard in the gym. Err on the side of too much, versus too little.

3.  Recovery - Rest is essential for muscular growth. You are actually breaking down your muscles when you are working out and creating injury to your body. The only time that you are growing and rebuilding is when the body is at rest. Be sure that you give your body enough time to recuperate. Even if your mind wants you to work out every day, you must understand that your next workout is only as good as the time you spend recovering. That means rest, hydration, and nutrition.

4.  Muscles will not get bigger overnight. You must apply these principles on a regular basis. Work out 2-3 times weekly and make it count. The intensity and dedication will pay off.  Add more weight and newer exercises. The last 2 reps of any set besides the warm up should be hard.

5.  Add compound movements to your workout plan for maximum strength. Forget bicep curls, tricep kickbacks and leg extensions. Use movements that engage many muscles at once. Squats, Deadlifts, Chest Presses, and Bent over Rows will always be the top muscle builders. These exercises will produce maximum results if done with good form, and done on a regular basis with a heavy load.

Getting stronger is possible for anyone. Don't waste time in the gym on mindless machines. Turn your body into a strong machine of its own by applying these basic rules to your plan in the gym. Patience, dedication, good nutrition and persistence will pay off.

In health and strength,

Dawn