‼️HUMP DAY HEALTH TIP‼️Inadequate sleep can lead to decreased immune system, car accidents, vulnerability to wide variety of health conditions, and obesity! Teens and adults need at least 9 hours of sleep per night to be fully alert each day. Make sleep a priority!
Rain, wind, heat, humidity... seasons are changing and the itchy eyes, stuffy nose, achy head irritations have begun😩🤦♀️ start your #immuneboosting routines now to keep from falling victim to all the nasty going around. Make fruits, veggies #vitaminc and #elderberrysyrup your best friends!
Humpday Health Tip - Take the stairs 📶
Your health isn't only determined by your commitment to walk into the gym doors, there are many small opportunities every day that in the long run can improve our health dramatically.
Here are just a few:
- Taking the stairs vs Elevator/Escalator
- Park further away from the store (Your car may thank me later)
- Walk while talking on your phone
- Stretch or do some floor exercises while watching TV
Pick something small you can change today and stay with it for 30 days.
Drop the little things you do daily to increase your health and well-being below 👇🏼. #HumpdayHealthTip#SmallStepsAddUpToBigChanges#WhoPutsEscalatorsToAGym
🤯Feeling overwhelmed with calorie counting and daily allowances?
Trust us...there is a better way to measure your portions. Try this much easier system instead. It's practical, powerful, and proven. 👍
Men- eating 3-4 meals as outlined above would consume approximately 2,300 - 3,000 calories per day. - - - 💥
NOTE: Pay attention to results and adjust as needed. - - - ➕
If you need MORE food because you are larger in stature, are very active, or are trying to gain muscle, then start by adding 1/2-1 cupped handful of carbs and/or 1/2-1 thumb of fat to a few meals each day. - - -
If you need LESS food because you are smaller in stature, are not very active, or are trying to lose weight, then start by removing 1/2 - 1 cupped handful of carbs and/or 1/2-1 thumb of fat to a few meals each day.
Who could use more veggies in their diet?? 🙋🏻♀️ this is one way I love to prepare mine for the week to pair with my meals or just snack on to make sure I’m getting my daily dose! Did you know..People who eat fruit and vegetables as part of their daily diet have a reduced risk of many chronic diseases? Dietary fiber from vegetables helps reduce blood cholesterol levels and may lower risk of heart disease. Folate (folic acid) helps the body form healthy red blood cells! #humpdayhealthtip#eatmoreveggies#enjoy 😋
Salads can be anything but boring with this healthy and delicious combo! While everyone else brings the usual side to your Memorial Day BBQ, why not surprise them with this yummy Kale Ceasar?! ⠀
**Adapted from recipe by The Family Cooks**
•6 large handfuls kale ⠀
•2 Garlic cloves, minced⠀
•2 teaspoons Worcestershire sauce⠀
•3 tablespoons plain yogurt ⠀
•Grated zest and juice of 1 lemon⠀
•2 Tbsp grated Parmesan cheese •1 Tbsp Dijon ⠀
•1/2 cup virgin olive oil⠀
•Salt and pepper to taste ⠀
Whisk dressing ingredients and toss with kale. Top with more Parmesan and croutons if desired. Enjoy! 💚😘⠀
It’s Hump Day. “Be somebody nobody thought you could be.” Today’s green juice is made up of kale, spinach, lemon, oranges, carrots and cucumber. What did you put in your juice this morning?! Comment below!
One of my favorite, colorful, healthy, sweet and good-for-skin spring ingredient is the infamous beet! ❤️ This 'liver detoxifier' is a saving grace for so many reasons. Due to it's high content of nutrients, fiber and minerals, beets help to elimate toxins while strenghtening collagen production for youthful radiance. They also contain phytochemicals such as beta-carotene, lycopenes, glutathione and vitamins c and k. These ingredients can also be found in several products with @rhondaallison ...it’s no wonder I love them so much. 😆🙌🏼 Enjoy!⠀
I know this is hard to hear for those who like milk, but did you know that if you have acne, removing dairy from your diet can be the most effective thing you can do to clear up your skin? Milk contains hormones and growth hormones that cause inflammation in humans that lead to acne. Dairy causes your skin to produce excess sebum (oil) leading to more clogged pores, more acne and glues together dead skin cells inside your pores. So if you struggle with acne, try taking out dairy from your diet and see what happens 💁🏻♀️
SIDE NOTE: Coconut milk has high levels of Vitamin C which helps maintain elasticity and flexibility of skin. It is also rich in copper, and prevents wrinkles, sagging skin and pigmentation.
Whether you eat the colors of the rainbow, or drink them, the variety of vitamins and nutrients in foods are so important for improving skin health from within!
I love smoothies because they're a great way to pack it all in and get nourishment when you're on-the-go. There are so many different recipes out there how to you choose? Make sure you're including alkalinizing foods that reduce inflammation such as leafy greens, lemon and most fruits. Adding a little protein and fiber with flax and chia seeds or even hemp are great additions. And for even more antioxidant support, you can include cacao powder, macha powder or spirulina! Mix and match and find what's best for you!🍓🍊🍋🥝🍐 #HumpDayHealthTip#SkinapeelBeauty#HealthyEats#GoodForYou
How many glasses of water do you drink a day? Be honest. 😬 I know we all have the best of intentions, but did you know you should actually be drinking 64-80 oz of water for optimal health? It sounds so simple, but makes sense when you figure that the average adult is made up of about 60% + water! We not only need it to survive, but proper intake is also important for vitality of our skin cells and organs to thrive and function properly. Water also helps flush excess toxins, improves digestion, mental clarity, and so much more! ⠀
Check out the article on Skinapeel’s Facebook Page for one woman's experience when she started drinking the ACTUAL recommended amount. You might be shocked and motivated to try it yourself! 💦🙌🏼 #Tipoftheday#water#hydrate#tipoftheday#investinyou#HumpDayHealthTip#thelittlethings#skincare#health#wellness#mindfulness#Esthetician#SkinCareExpert#SkinapeelBeauty
I know it's not technically pumpkin season anymore, but there is no reason not to include raw, unsalted pumpkin seeds with all the skin benefits they provide! One main ingredient that you hear about a lot in skin care for anti-bacterial support and sun block is zinc. It is also one of the main ingredients that makes pumpkin seeds so great for your skin! ⠀
Zinc protects the cells and promotes cell turnover, which is key for breakouts and smoothing lines. It also has been shown to help control oil production and hormone levels that have been linked to pesky blemishes. 🙌🏼 Try incorporating them into your diet for clear, healthy skin!✨
I don't often talk about fresh herbs, but basil is one of my favorites. 🙌🏼 First of all, the smell alone is amazing and reminds me of my time spent in Italy. However, there are also so many benefits that basil provides for us that are also good for our skin! ⠀
Rich in antioxidant flavanoids and vitamins, basil helps fight the effects of aging on the body and skin. It's also antimicobial, which restores balance and helps to fight off the disease-causing bacteria. ⠀
Great for Rosacea, acne and more, add basil into your foods and enjoy it in the treatment room with products like the Rosemary Basil Mask! 💆🏽♀️🌱✨ ⠀
We all get that afternoon slump once in awhile or more. 🙋🏽♀️ It's usually around 3pm when our brain and bodies get tired and need a little energy to keep going! Did you know your skin cells gets tired too? Who would have thought?! Instead of reaching for something to snack on that's high in sugars or processed, try eating something healthy to your body clean energy. Mixed nuts, veggies with hummus, guacamole or yogurt are just a few options that are skin-approved and good for a pick me up. Oh, and drink water too! It only takes 21 days to make something a habit, so start now! 🤗🥑🍎🥕💧 #HumpDayHealthTip#HealthyEats#Snacktime#CleanEating#Energy#GoodForYou#GoodForSkin#SkinapeelBeauty
On an adventure to the Farmer's Market, I came across one of my favorite veggies - Purple Cauliflower! 🙌🏼 This beautiful and versatile vegetable tastes just as good as (in my opinion, better than) white cauliflower we know so well. Not only is it delicious, but it also contains flavonoids due to its natural purple color for extra antioxidant protection! Next time you're at the store or market, don't be afraid to try subsituting this gem in any of your Cauliflower recipes. 💜💜 #EatYourColors#HumpDayHealthTip#FarmersMarket#Cauliflower#Antioxidants#Flavanoids#NourishYourSkin#SkinapeelBeauty
#humpdayhealthtip : Trying to get back into a healthy, active lifestyle, get back to basics. Start with a simple, easy-to-follow routine, then build from there. #Repost @markhymanmd ・・・
Remember when I asked you what your biggest health challenge was? Half of you said it was knowing what to eat and the other half said it was discipline. For those of you struggling with discipline, use the principles above the next time you need to reboot your body. The easiest and healthiest way to regain your sense of competence with a lifestyle modification program is to forget about the details and focus on the basics. When you are back in flow you can resume the details. #health#wellness#housecallwithdrhyman#fit#fitness#weightloss#strengthandconditioning
#Repost @thefuddhist (@get_repost)
My Grandfather was an accomplished gastroenterologist who always told me- Happiness lies in the gut. (in Spanish of course) ;) Follow your gut, for the gut is the gateway to vibrant, thriving health.
The gut is indeed your second brain; the entire digestive system is closely attuned to a person’s emotions and state of mind. Check out my Huff Post blog- Good Mood=Good Food! (Link in bio)
If you are looking to glow on the outside, you must take gut health seriously. Beauty is found first and foremost in the belly. So, if it's flawless skin you long for, then you must place gut health front and center. Oh hi fermented foods!
Gut health is an essential component of our general wellbeing, so grab yourself a QUALITY probiotic and make it a priority! #TheFuddhist#GutFeeling#GutHealth#Probiotic#FocusOnPrevention#Health#Wellness#Holistic#Nutrition#FoodIsMedicine#healthylifestyle#wellnesswednesday#wednesday#humpdayhealthtip
#humpdayhealthtip Are you really hungry or do you just want to eat?
A lot of people struggle with weight not because they don't know what's healthy, but because they use food to alleviate something other than hunger. This could be stress, anger, loneliness, boredom, etc. When food is the source to cope with these emotions, the relief is only temporary- and you're still left there to sit through these emotions. This type of eating causes us to look for foods that are high in sugar, high in calories and with little to no nutritional value. .
If you know you eat for the wrong reasons, its important to handle the root of the issue before it gets worse and try to find healthy alternatives to cope - like exercise & weight training! .
Also try to understand how your body operates when you're hungry. It should be a sensation that you feel in your gut that comes on gradually. This is your body (not your emotions) telling you to refuel with proper nutrients.
One of the best parts about the holiday season is all the good memories it brings about for many people. In ancient times, 'mulled wine' actually just meant bringing spices together and heating them up. If you've never made mulled wine, you've probably at least recognize the scent of it. This easy recipe is perfect for your holiday gathering, and skin-approved too! 🙌🏼😉 Ingredients – 1 750ml bottle of wine – 3 cups of water – ¼ cup raisins – 5 whole cloves – 2 cinnamon sticks, plus one for each cup being served – 2 cardamom pods – 5 allspice berries – 1” chunk of ginger, sliced and smashed (to release the juices) – 2 oranges, wedged – 1 lemon, quartered Optional: Top each cup with 1 tsp brandy Method - In a saucepan, boil the water with honey, cloves, cinnamon sticks, cardamom, allspice and ginger for 15 minutes.Turn down the heat to low and add the wine. Stir in the orange wedges and lemon quarters. Continue to heat for another 10-15 minutes. Pour into cider cups, add cinnamon stick as a garnish and enjoy! 😘 #HolidayEats#Drinkoftheday#humpdayhealthtip#SkinapeelBeauty#winterskin#health#wellness#drinkup
#humpdayhealthtip 5 tips to help you avoid those extra pounds that creep up during the Holidays:
1. 🍽 Use smaller plates- less likely to serve yourself more than you need.
2. 🍛Fill your plate with Veggies and Protein first- they take up more room in your stomach, so you'll start to feel full faster. Also, Protein and Fiber found in veggies are filling and take longer to digest resulting in your blood sugar levels stabilizing -feeling full longer. So you'll less likely to snack unhealthy foods or overeating at your next meal.
3. ⏳Eat slowly and enjoy your time eating. When you heave your food into your mouth its easy to eat past the level of fullness. Its takes about 20mins until the fulness signal to kick in. So give it some time to do so.
4. 📵 Don't eat distracted. Watching TV, working at your desk, or driving while eating takes away the MINDfulness out of your eating. Doing so takes away the time to enjoy how it tastes which may leave you seeking out more food.
5. 🍕Avoid highly palatable foods. These foods are engineered to be tasty and easy to eat with low nutritional density. Think foods that are sweet, salty, fatty or added flavors. If you do want to eat these foods, eat only a small portion and do so alongside a more well balanced meal.
If you need help with your nutrition and exercise program, call to schedule a complementary fitness assessment with a REC Shop Coach.
You may have cooked with Butternut Squash and Spaghetti Squash, but have you tried other varieties of this yummy gourd? This healthy, holiday side uses Kuri squash, and let me tell you -- it was delicious! Add a little skin-healthy Beta Carotene into your life and meals with this dish and more! 🙌🏼💛 *Recipe at Facebook.com/Skinapeelbeauty #eattherainbow#seasonal#healthyeats#humpdayhealthtip#recipeoftheday#SkinapeelBeauty
Here are 5 tips to keep Thanksgiving on the Healthier side:
1. Eat a complete breakfast 🍳 that's full of healthy greens and fats. You're less likely to overeat at dinner time
2. Exercise Early- get your heart ❤️ pumping in the morning; go for a morning jog or hike before the festivities.
3. Stay hydrated 💦- not drinking enough water may bring on "hunger" signals, when really you're thirsty.
4. Use a small plate 🍽- the larger the plate may lead a larger the intake.
5. Know when to stop ✋🏻- may it a plan to not over indulge and stick to it. 🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸
We wish everyone a Happy Thanksgiving 🦃! - The REC SHOP TEAM
Completely False. Don't fall into the trap. #humpdayhealthtip . Need some extra guidance with your fitness program? Call us  529-0151 to schedule a complementary fitness assessment and we'll show you how you can achieve the results you want. Guaranteed. #fitnessgoals#weightloss#sportsperformance
#humpdayhealthtip Working out with other people reduces stress and improves quality of life far better than exercising alone. Find a workout buddy or group to help push and motivate you to your highest potential. Our REC Shop Family is always welcoming with open arms to help and encourage you in reaching your goals. Come workout with us!
How just 45minutes of high intensity exercise for 4-6 days a week can enhance your life. #getmoving#getgrooving#exercise#humpdayhealthtip 🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸
Try out our group training boot camp classes for 2 weeks for $20. See how our training programs can enhance your life.
#humpdayhealthtip So many people make fat loss way more complicated than it needs to be by getting fixated on things that don't really matter like; Perfection, following the "best" program, exact Macronutrient numbers, meal timing & frequency, finding the "perfect" diet, or doing hours of monotonous cardio sessions. They end up stressing themselves out even more (which will do the exact opposite of what they're trying to accomplish), that they'll hate the process and throw in the towel all together. Sound familiar? 🔸
Its real easy and can be tempting to try the latest fads and gimmicks for that quick fix. Try Instead to hone in on what matters most and focus on making it a routine to gain the momentum you need to get the results you want. 💪🏼
For coaching help: www.recshoptraining.com
I know you don't like to hear it, but ditching the dairy is likely to improve your complexion and overall skin health! Dairy cows have naturally occuring hormones, and are often given additional hormones to increase production. This means those inflammatory hormones are also in the milk, which then adds to aging and acne for us! Ugh. There are many alternatives to getting your daily dose of calcium. It's worth a shot to try substituting cow's milk for almond or cashew milk. You can also include in more dark leafy greens into your diet such as spinach, kale, and broccoli. Moderation is key! 🌱#themoreyouknow#humpdayhealthtip#SkinapeelBeauty#keepingyouinformed#skincareexpert#education#alternatives#getyourglowon#beyoubebeautiful
Water water water 💦
Do you drink enough everyday? What is enough?
I used to suck at drinking water. Even during my basketball years, at water breaks I’d shoot free throws.
I had to learn how to drink more water. Sounds weird right? 🤓Learn to drink water?Not really because it’s no different than deciding to make other healthy choices. Making a conscious effort IS work and/or learning until it becomes habit. 🤔How to create a good habit? Piggyback it with something you already do daily. ☕️ Make coffee in the morning - Have a glass while waiting for it to brew. Have glass after coffee too, because your breath now stinks 😂 🚗 Commute to work - take a swig every red light. 🚹🚺 Bathroom - Quick, you just lost water so #replenish some! ⏰ Lunch time - set a goal to drink 20-40oz before your break. 🙇♀️ Afternoon energy dip - COLD water will wake your body up.
Aim for 1/2 of your body weight in ounces of #WATER per day.
Struggling to get your kids active? 😴👾 Try these ideas to get your kids up and moving! 🏃🏻♀️🏃🏽
📍 Limit Technology time - Allow a set amount of screen time and encourage them to find other things to do like playing outside! ☀️
📍Make it fun - Put on some music on and start dancing 🎶Go on a walk and race to the neighbor’s mailbox 📫Make physical activity enjoyable so they’ll learn to love it
📍 Choose an outdoor activity everyone can do - Whether its biking on the beach or going to a trampoline park, get the whole family together and active! 🚴🏾🚴🏽♀️🚴🏾
📍 Lead by example - Let your kids see you taking time to workout or eating healthy 🥗Be their role model for a healthy lifestyle cause they are already looking up to you 😍
So here's something that was so crazy to me I had to share. We always hear how we need to drink more water, more water, more water. Well, what if that water had fluoride in it and was causing more acne? Fluoride is just one of the ingredients in tap water and toothpaste that have been linked with breakouts and acne. You'll notice this type of acne in the chin/jaw area around that time of the month or just in general. Eek! 😬 If this sounds like you, try limiting this neurotoxin and contact me for ways to topically improve your skin too!🙋🏽😘 #themoreyouknow#humpdayhealthtip#skincare#skincareexpert#makingadifference#thelittlethings#purify#investinyou
#Humpday Health Tip: prep for that "Back to School Routine"⠀ ⠀
It's almost that time again! Student and parents are gearing up for the new school year. It can be sometimes be difficult transitioning back to the school schedule- especially the early mornings and the late study nights.
We can get so caught up in trying to adjust, that we can forget our healthy habits. Here are a few tips to give you a head start to keep your health in the forefront before the whirlwind 🌪of it all hits! ⠀
1️⃣ Sleep earlier to get into the routine of waking up earlier! 🕒 Challenge yourself to put your phone on the other side of the room or turn that TV off. ⠀
2️⃣ Begin the day with a gratitude minute🙏🏻, meditation, or journaling 📝. Starting the morning with a clear and positive mind can pave your entire day towards health and success. 🔆⠀
3️⃣ Fuel your body with nutritious foods that you know will give you energy to power through the morning and the rest of your day. 🍳🍵🍌⠀
4️⃣ Plan and pack healthy snacks throughout the day. 🍏 Reaching for a quick candy bar is easy, but if you have healthy snacks readily available, its easier to resist indulgences. ⠀
5️⃣ Stay active! Make sure to get into a regular exercise routine so that way it's already embedded into your schedule when school comes around. 💪🏼🏃🏻♀️🏋🏻⠀ 🔸🔸If you need help getting back on track with your fitness and health, call us (909) 529-0151 to schedule a fitness consultation to see and map out how we can get you to your #goals and reach your full potential!🔸🔸🔸
⠀#humpdayhealthtip @ayalabulldogs @ayalahsathletics @ayalaboyssoccer
#Humpday Health Tip :Vacation Detox!
We hope you've all enjoyed your vacations! Now we're here with a new #humpdayhealthtip to help you get back to get back on track with your goals! 🏖☀️ 1️⃣ Drink more water! 💧 Flush out all the toxins you may have indulged in while on vacation.
2️⃣ Add more! 🥗🍎 Instead of eating less due to overconsumption on your vacation ➡️ add more of the good stuff! Veggies, fruits, healthy fats, etc.
3️⃣ Get back into a regular exercise routine! 🏋🏻🏃🏻♀️ 💪🏼we recommend 3-5 days per week of strength training and cardio conditioning. Need help getting back? Call us and schedule a consultation with a Rec Shop Coach to help you reset and get you going towards reaching your goals!
Simple Salmon Salad 🥗
These last few weeks I've been super lenient with my nutrition -- wouldn't say I regret it but def not feeling my best due to all the wack ass shit that I've been eating
Not to mention my skin flare ups + breakouts
So back to being intentional af 👏🏻💃🏻
Did you know one of the many benefits of salmon is that it improves memory AND efficiency of brain functions?? #booya
Idk about you, but I can use all the extra help I can get to push me through this Summer ll class 😅
A lil #HumpDayHealthTip for ya 🎉