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10 Tips to Bathing Suit Body by Memorial Weekend!..Here you go…

10 Tips to Bathing Suit Body

1)                  Visualize yourself slim. This creates a road map in your subconscious which govern our habits and behavioral patterns.  Visualization can help to fire neurotransmitters throughout your body to make the feat possible.  Spend a few minutes everyday to creating your ideal body image. See yourself slim, healthy and fit.

2)                  Make water your beverage of choice.  Drink at least half your body weight in ounces per day. Eliminate soda and juices.  Juices are high in calories. Eat your fruit, don’t drink it! Eating your fruit takes more time and you’ll get fiber benefits, which also help to fill you.

3)                  Weigh yourself daily. Yes daily!!  It keeps you focused on you weight goal. Knowing that eating that slice of pizza or brownie might just send the numbers in the opposite direction will help you stay on track.

4)                  Keep a food and exercise journal. It keeps you accountable. Log everything you eating and drink. Enter the time and how you are feeling. Since emotions play a huge role in what we eat and how much, by identifying your triggers you can begin to make better choices.

5)                  Add half hour of exercise 6 days per week.  Get up early, power walk at lunch, take a fitness class, ride your bike, go for a jog.. no excuses, just do it!!! And you will feel better as exercise kicks up endorphins, the feel good chemicals.

6)                  Have a large breakfast, high in lean protein. Add fruit and veggies.  Check out our Quick and Healthy recipe link for ideas!!

7)                  Add 2 large salad with vinegar and little olive oil.  Go easy on the oil as it is high in calories and fat, but it is a necessary and healthy part of any nutrition program.

8)                  Try spacing out your meals.  Have 5 or 6 small balanced meals spaced 3 hrs apart.  You will eliminate overeating and hunger pangs.  Sit down while you are eating and focus on eating. Shut off the TV, close the book , don’t read the mail. Distractions can lead to overeating.

9)                  Exercise!! Find activities you like and make the time.  30- 40 minutes per day of combination of strength training and cardio.  Check out my blog for exercising tips!

10)              Get plenty of rest.  Try to sleep 7-8 hours every nite.  You will feel better and have more control at the dinner table.  Taking a cat nap in the afternoon works wonders!!!

Improve Athletic Performance with Hypnosis

Improve Athletic Performance with Hypnosismary lou

While hypnosis has mainly had a medical or therapeutic application, its use in sports is not new. For more than fifty years it has been commonly used and is credited for attainment of numerous medals at the Olympic games. Olympic athlete Mary Lou Retton used sports hypnosis to help bring a gold, and many other medals, home to the United States. She would visualize her performance and convince her mind that she could achieve the idea in her head. Her brain trained her body to believe she could achieve a perfect routine. The Russian gymnastic team has been bring hypnotherapists to the Olympic games for years. Any athlete can use this technique to improve their game. Boxer Kevin McBride is known for beating Mike Tyson in a championship fight. The boxer used hypnosis to uncover his full potential. Sport hypnosis helps athletes channel more of their brain power when they play. Using mental rehearsal in your athletic performance is a powerful psychological tool that allows you to take what you would most like to do and turn it into what you will most likely do.

Exercising in the Office

Exercising in the Office

absTired of sitting in your chair dreaming about the body you could have if you didn’t spend all your time at work? Try these exercises to slim and tighten your abs!

The abdominal squeeze: All you have to do is sit on the edge of your office chair with your feet flat on the floor. Then with your spine straight, pull in your stomach as much as you can and hold the squeeze.

The elbow to knee: Begin by raising your left arm overhead and then lifting your right knee into the air while bringing your left elbow down and across your body toward your knee. Repeat on the opposite side.

The seated oblique twist: Place a pointer stick, ruler or broom stick across your upper back and shoulders. It’s held with your elbows bent at your sides, palms forward. Sit up tall on the edge of your chair with your knees bent and feet on the floor. You can also bend your elbows and place palms on top of your shoulders to do the exercise without the stick.  Simply rotating your spine from side-to-side is all you need to do for the exercise, though it is important to keep your abs tight as in the abdominal squeeze exercise. You can also rotate to one direction and then back to center first before working the other side.

Aim for 10- 15 repetitions 3- 5 times!

Weekend Workout

Here’s is Your Weekend Workout (Beginner & Advanced Versions)

Weekend Workout

Try this workout: A is for beginnMattapoisetters, B is for more advanced
Warm up walking & stretch 5 minutes
A- march in place 3 minutes
B-skip for 3 minutes outside or treadmill
A- 10 reverse lunges each leg
B- 10 jump lunges each side
A- 10 push-ups standing against wall
B- 10 military push-ups
A- walk or jog 10 minutes
B- sprint 10 minutes,( 30 sec sprint, 30 sec walk)

Repeat entire workout out 3 -5 times.

Stretch!!

Drink More Water!

Drink More Water!

water-bottle-537x402

Many experts suggest drinking eight 8 oz glasses per day. Some suggest half your body weight in fluid ounces per day.
Make sure to drink more water when exercising. Muscles do not work as well when they are dehydrated. Fuel up with at least 8 ounces before you exercise and sip throughout your workout.
Water is calorie free. If you would like to lose weight, swap soda and other higher calorie drinks for water.

Water will not only keep you energized, water can help keep your skin looking youthful.
Make water your beverage of choice!

Can Your Golf Game Improve with Hypnosis?

golf

Tiger Woods has had a long and prestigious golfing career. He is arguably one of the greatest golfers in American history. Tiger Woods has been a disciple of sports hypnosis since he was 13. He uses sport hypnosis to calm his mind before golfing matches. He frees his mind from worry and pressure, and this technique allows him to perform better. The brain does not function at its full potential during every moment of the day. Hypnosis helps athletes channel more of their brain power and focus their energy. Anyone can call upon this power and use more of their mind. Using more of one’s mind can help an athlete achieve new records and accomplish things they had not done before.

 

Check out my website for more information on how hypnosis can help you!

http://www.resultswellnesscenters.com/

Hypnosis for Goal Achievement

meditation

Hypnosis for Goal Achievement

Effective goal setting and achievement takes time and patience. Accomplishing your goals takes determination. A major problem people have is setting long term goals, but not taking the time to figure out the steps to achieve the goals. Hypnotherapy can help find the motivation and confidence you need to successfully achieve your goals. Motivation and a positive attitude are helpful in maintain goals and hypnotherapy helps you develop and find these characteristics within yourself. Goal setting requires completion and reward and striving to find this is the ultimate achievement. Meditation, self-hypnosis and guided imagery are useful aids to achieve success.

For more information on how hypnosis can help you reach your goals visit my website link,  http://www.resultswellnesscenters.com/Hypnosis_Solutions_DPEL.html

Call me for a free consultation (866) 998-4100

Jackie LeClaire 🙂

Chair Yoga

Chair Yoga
Today I had the opportunity to be the substitute instructor for a Cancer Survivor group’s “Gentle Yoga” class. Although I am not a certified Yoga instructor, I do incorporate some stretches and poses into my workouts. Because the class was titled “Gentle Yoga”, I pulled up a “Chair Yoga” workout on line and modified it a bit. chair yoga1
If you have difficulty standing or are just getting started with exercising, I recommend trying a chair yoga workout. Hold each pose, if possible for 3-5 breaths. The breaths should be long, slow, belly breaths. Breathe in through the nose and out through the nose.
If a pose doesn’t feel right, skip it. The workout should feel good. It should help open up your energy centers and get your blood flowing.
Following the exercises try my meditation. Sit comfortably or lie down. Take a few deep breaths and close your eyes. Imagine relaxation moving throughout your body, beginning in your toes and traveling all the way up to your forehead. As you continue to breath and relax imagine yourself in a serene setting such as the beach, or by a lake, or lying in a hammock, etc. While you are relaxing in your special place build an image of yourself the way you would like to be in the future. Imagine merging into that image. After 5-10 minutes or whenever you feel ready you may open your eyes and stretch.

Maitake Mushrooms for Your Immune System

Maitke mushroom

Maitake Mushrooms For your Immune System

Maitke mushroomMaitake mushroom is also know as maitake D-fraction and beta-glucan. Maitake D-fraction is an extract of this large mushroom which is marketed as a dietary supplement in the U.S. and Japan. There are claims the maitake mushroom boosts the immune system and can limit and may reverse tumor growth. However there is no convincing data available.
There has been some research on the maitake mushroom and its D-fraction extract in Japan in the mid-1980s. Much has been written on it’s magic healing properties.
According to the American Cancer Society , the maitake mushroom itself has been used as food for centuries and is generally presumed to be safe. So far, studies have not shown any adverse effects from maitake D-fraction or beta glucan, but human studies of their effectiveness in treating cancer have not yet been completed.
The study is still out on the benefits of mushrooms although the Asian population have been using them to heal for centuries.

Shiitake Mushrooms, Another Super Food!

shiitakeShiitake mushroom is an edible fungus which may aid in building the immune system. Also know as: Japanese mushrooms, golden oak, oakwood and Black Forest mushrooms, they are native to Asia .

Medicinal use of shiitake mushrooms has been around for centuries in China, dated back to 100A.D. Today, in China it is used to activate chi or energy. Shiitake mushrooms are used to ward off colds and the flu. A study of Michigan, Ann Arbor, found that shiitake could produce a significant level of protection against influenza A. Extracts and dried mushrooms are used in herbal remedies. The mushroom also contains the compound eritadenine, which is thought to lower cholesterol by blocking the way it is absorbed into the bloodstream.
For more than 50 years the United States has been researching the anticancer properties of shiitake mushrooms. In Asia it is recommended to aid in warding off bronchial inflammation and cancerous growths. According to the American Cancer Society, several potential cancer-fighting substances have been found in shiitake mushrooms, and purified forms of these compounds are being studied as treatment for stomach and colorectal cancer. It is not known whether any of these results will apply to the mushrooms bought in supermarkets or the extracts that are sold as supplements.