Happy Hump Day! I got my sugar daddy to come workout with me today 😍💪🏽 We’re using the SPRI Step 360s, they’re kinda like flat bosu balls. Today was all about foot work, balance and stability! We did each exercise for 30 seconds with a 15 second break! 4 sets with a 2 minute break between each set

How to Minimize Fatigue When Exercising

We all know the importance of exercising, yet many people fall short of achieving the recommended amount of physical activity in their lives. As such, they place themselves at a greater risk of developing diseases such as heart disease, obesity, diabetes and more. But one of the most common reasons cited for not exercising is fatigue. When you’re tired and have low energy, it’s difficult to exercise. So, how do you prevent fatigue when exercising?

Eat a High-Carb Snack Before Exercising

Nutrition is equally as important as exercising itself. The right foods will supplement your body with the vitamins, nutrients and energy it needs to stay active. On the other hand, however, the wrong foods will have the opposite effect by causing further fatigue. A good rule of thumb is to consume a high-carb snack roughly 30 minutes before exercising. Carbs are the building blocks of energy, making them vital to a workout regimen.

Get Plenty of Sleep

I know this probably sounds like common sense, but it’s still worth mentioning that sleep (or lack thereof) and energy levels go hand in hand. If you get plenty of sleep at night, you’ll wake the following morning feeling rested, rejuvenated and ready to tackle whatever the day has to throw your way. If you don’t get enough sleep at night, however, you’ll feel tired and fatigued, making an otherwise simple workout session painfully difficult. So, how much sleep do you need? Most experts recommend a minimum of eight hours of shut eye per night, although you can certainly squeeze a few more hours into your night if possible.

Hydration

Something else to consider when exercising is hydration. You need plenty of water to sustain energy, both when sitting and when active – but more so when you’re active. A good rule of thumb is to consume a minimum of eight, 8-ounce glasses of water per day. If you plan on exercising or otherwise staying active, however, you may want to consume even more. The bottom line is that you need to drink plenty of water to prevent fatigue when exercising.

Go Outside

You might be surprised to learn that exercising outdoors is more effective at preventing fatigue than exercising indoors. Perhaps it’s the fresh air, or maybe it’s the sunshine. Regardless, you should take your exercise sessions outdoors if you normally struggle with fatigue.

I'm so much happier in just a week of ditching the scale.

It’s so nice. My eating is on the track of intuitive eating again. I’m not stressing about numbers or how much I eat–and my size 11 pants are already fitting better than ever. This was definitely the right choice, and I’m glad I made it.

In other news, I am so happy to be done running. 😀 I’m planning to go this Sunday, but I’m happy to be done with my daily runs. I was beyond tired of them and my running motivation was so depleted. I’ve been hitting the gym kickboxing super hard and EVERY muscle in my body aches. I missed this feeling! And there’s been a ton of great changes at my gym, so I’m happier and more motivated to go than I have been in a long time. I’m so happy to have my home back. ❤❤❤

Study Identifies 2 Common Items Linked to Early Death

If you want to life a long and healthy life, you should reduce your consumption of bacon and soda while increasing your consumption of nuts.

According to a recent study, eating too much bacon and not enough nuts increases the risk of heart disease, stroke and diabetes. More specifically, researchers say that overeating or not eating enough of the 10 foods and nutrients is responsible for roughly half all deaths that occur in the United States from the aforementioned diseases.

For the study, researchers analyzed data from 700,000 deaths in 2012 that involved heart disease, stroke and diabetes as part of the national health surveys Researchers say that good foods, which Americans aren’t eating enough of, include nuts, seeds, fish, fruits, vegetables and whole grains.

Bad foods and nutrients, on the other hand, consist of bacon, bologna, hot dogs, hamburgers, steaks, sugary drinks, and other processed meats.

When speaking about the study, researchers say that food and nutrients were identified because they’ve been linked to death in other studies. For instance, previous studies have linked excess consumption of salt to increase blood pressure, which in turn contributes to heart disease and stroke.

Of course, nuts are beneficial for many reasons, only one of which is the positive impact they have on your heart. In addition to lowering the risk of heart disease, regular consumption of nuts provides your body with much-needed protein. If you’re a highly active individual who’s looking to build muscle mass, you need plenty of protein in your diet – and nuts are the perfect protein-rich snack.

Dietary factors were estimated to be associated with a substantial proportion of deaths from heart disease, stroke, and type 2 diabetes. These results should help identify priorities, guide public health planning, and inform strategies to alter dietary habits and improve health,” wrote the study’s authors in their conclusion.

Does this mean you should avoid bacon and soda altogether? Not necessarily. As with most things in life, the key to enjoying bacon and soda is to consume them in moderation. If you drink soda and eat bacon every day of the week, it will most certainly have a negative impact on your health and wellness. However, if you only consume them on occasion, it shouldn’t have any noticeable impact.

These findings were published in the Journal of the American Medical Association.