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Run Faster & Stronger Through Strength Training

By: Angela Joy

Most runners participate in only one form of exercise which is, you guessed it – running.

Doing the same form of exercise each day is not effective in properly strengthening the body’s muscles, improving performance and preventing injuries.

As a result, it is suggested that runners participate in a consistent resistance training program to properly strengthen their muscles and evenly distribute their weight.

Strength training will not only assist in preventing injuries, it will also increase speed, endurance, runner efficiency, balance and flexibility.

STT RR

Why Strength Train?

As a runner it is easy to fall into the pattern of running the same route, for the same distance, for the same amount of time, day in and day out.

When we participate in the same consistent form of exercise our muscles are not being challenged.

Over time the body will acclimate to these activities and will not build strength or endurance.

Chief Science Officer at the American Council on Exercise Cedric Bryant reported that variety in an exercise routine allows the body to be physically challenged.

He concluded in an ACE article titled, “Why is it Important to Vary My Exercise Routine,” many of the body’s physiological systems, such as the muscular system, will adapt to an exercise program within approximately six to eight weeks.

He further stated that continuing to participate in the same form of exercise activities will cause the body to “reach a plateau because your body has adapted to the repetitive training stimulus.”

In an effort to prevent reaching a plateau it is not only beneficial to alternate between different types of workouts, but to also incorporate different styles, durations, equipment and intensities.

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The Benefits of Strength Training

The muscles used during running must be properly strengthened, stretched and cared for in order to sustain your running ventures, reach performance goals and increase your running abilities.

Strength training will create strong muscles, prevent injury, improve speed and confidence, improve running efficiency, while also allowing the body to more effectively utilize each breath.

A Runner’s World Magazine article titled, “Strength Training for Runners” stated that if you want to “perform at your full potential” you need to take a comprehensive approach to your training – which includes flexibility, mobility, balance and strength training.

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How to Strength Train

Strength training is defined by the American College of Sports Medicine (ACSM) as “a form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance.”

Strength training activities can be accomplished through traditional free weights, body weight exercises, resistance machine exercises, elastic tubing, medicine balls, and even household items such as cans and jugs, the ACSM stated in a 2013 report on resistance training.

The ACSM recommends that a strength training program is performed a minimum of two non-consecutive days each week.

According to the ACSM, one standard strength training session should be made up of 8 to 10 different exercises that target all of the major muscle groups, and each exercise should be completed for a total of 8 to 12 repetitions.

Strength training workouts general target the chest, back, shoulders, bicep, triceps, abdomen, quadriceps and hamstring muscles.

Runners however tend to focus on specific areas of their body when participating in a strength training program.

According to Runner’s World Magazine runners should focus on strengthening three areas; the core, upper body and lower body.

Core muscles strengthen the abdominals and back. These muscles are the foundation of all movement. Therefore, a strong core create and support strong legs and arms.

Lower body muscles include the soleus, gastrocnemius, tibialis anterior, quadriceps and hamstring muscles.

These muscles create leg strength to withstand fast, long and difficult running ventures.

Upper body muscles include the shoulders, chest, biceps, and triceps. These muscles increase speed during running as the runner pumps their arms and proportionately balances their bodies.

STT

Strength Training Exercises

A few examples of resistance training exercises to improve running ability, strength and performance include;

  • Squats
  • Lunges
  • Plank
  • Clamshells
  • Bent-over row
  • Side plank
  • Lower body Russian twists
  • Scorpion
  • Back extension
  • Hip bridge
  • Jack knife
  • Alternating shoulder press
  • Deadlift

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Accomplished American marathon runner Amby Burfoot has inspired millions of runner with his quote, “You have to want it, you have to plan for it, you have to fit it into a busy day, you have to be mentally tough, you have to use others to help you. The hard part isn’t getting your body in shape. The hard part is getting your mind in shape.”

ST Runners

One-Week Whole Foods Cleanse: Meal Plan

One-Week Whole Foods Cleanse

Morning Routine:

  • Sleep 8 hours per night
  • Upon waking up drink 1 full glass of water
  • Once you have finished the water drink 1 cup of hot water with lemon

The Morning Power Hour:

  • Drink water – 5 min.
  • Stretch/exercise – 20 min. each morning
  • Write and recognize what you are grateful for today – 10 min.
  • Pray/Meditate/Sit in silence and think – 10 min.
  • Write down your thoughts, feelings, plans for the day – 5 min.
  • Write down your goals – 5 min.
  • Read – 5 min.

Mindset:

“I am grateful for my body and my life.”

One-Week Whole Cleanse Meal Plan: 

 

 

Breakfast:

  • Detoxifying, Delicious Green Smoothie
  • 1 cucumber, seeded and sliced (peel the skin off and scoop out the seeds)
  • 2 cups of raw spinach
  • 1 cups honeydew melon (or 1banana, 1 cup of strawberry, 1apple)
  • 1 cup organic green tea
  • 1 teaspoon lemon juice
  • ½ inch fresh ginger root

Lunch:

Snack Options:

  • Mixed vegetables dipped in hummus
  • Detoxing tea
  • Fruit dipped in non-dairy yogurt
  • Detoxifying smoothie

Dinner:

Dessert:

  • Freshly sliced fruit
  • One cup of giner tea

 

Juices

Day #2

 

Breakfast: Chocolate Smoothie — http://bit.ly/1fW56ZM

Lunch: Chickpea “Tuna” Salad — http://bit.ly/1MYAKnP

Snack: Healing, Cleansing Smoothie — http://bit.ly/21FhFMb

Handful of raw nuts

Dinner: Roasted Beets, Carrots, and Jerusalem Artichokes with Lemon and The Greenest Tahini Sauce– http://bit.ly/1zIm4PL

Dessert: Mystical Smoothie (you can sub out any of the fruits with ones that you have) à http://bit.ly/1KsSOqC

Fruit

Day #3

Breakfast: Chia Seed Pudding (prepare in advance) — http://bit.ly/1MpLM4i

Lunch: Superfood Crunch Salad — http://bit.ly/1BACNFD

Snack:  Spinach Love Wraps —  http://bit.ly/1TJmRvP

(I eat these often for lunch! )

Dinner: Next Level Enchiladas — http://bit.ly/1Sv2p36

Dessert: Green Monster Delicious Smoothie — http://bit.ly/1fPbmxe

 

Day #4

 

Breakfast: Happy Digestion Smoothie — http://bit.ly/1AmUa0F

Lunch: Winter Salad Bowl — http://bit.ly/1wqhDWy

Snack: Super Detox Smoothie — http://bit.ly/1uNxoYl

Dinner: Squash Bake — http://bit.ly/1IHeTkh

Dessert: Coconut Papaya Smoothie — http://bit.ly/1L3XNhH

Wraps

 

 

Day #5

Breakfast: Kale, Apple and Ginger juice — http://bit.ly/21FhFMb (Introducing juicing!)

Lunch: Pecan Arugula Salad — http://bit.ly/1Y59rcH

Snack: Berry Blast Smoothie — http://bit.ly/1QnoKw2

Dinner: Mediterranean Lentil Dip — http://bit.ly/1QO4VLj

Dessert: Coconut Yogurt — http://bit.ly/1dmFmpa

Oatmeal

 

Day #6

Breakfast: Overnight Oats (prepare in advance) — http://bit.ly/1MMYBDT

Lunch: Roasted Kale Hash — http://bit.ly/1NPxPd1 and/or Spicy Fruit Salad — http://bit.ly/1TSBcYe

Snack: Energy Boosting Smoothie — http://http://bit.ly/1psaUaW

Dinner: Burrito Bowl — http://bit.ly/1HGuBGn   (Delicious!!)

Dessert: Two Ingredient Truffles — http://bit.ly/1MD0MaV  (So easy and awesome!)

 

Delicious

Day #7

Breakfast: Dr. Oz’s Green Drink — http://bit.ly/1vZWynl

Lunch: Vegetable Soup (make in advance) — http://bit.ly/1FdOBBe

Snack: Super Energy Smoothie — http://bit.ly/1GGWKk8

Dinner: Spicy Buffalo Chickpea Wraps — http://bit.ly/20kRFmY

Dessert: Chocolate Bark — http://bit.ly/1NJZvA3

For more delicious cleansing recipes, click here:
http://bit.ly/177Y9kx
or
http://bit.ly/19MM1TU 

One-Week Whole Foods Cleanse: Meal Planning

Blog Post # 5: Meal Planning – What to Eat

This post is part of a series of blog post articles that will/are being posted throughout the week in preparation of the cleanse which will occur next week. You are welcome to join and/or follow along! Please notify me if you are interested in joining. I will be happy to offer assistance and guidance along the way! 
Contact: angelajoyhealthfitness@gmail.com

Listed below I have created several options for daily meals plans that can be followed during the one-week of whole foods cleanse!

You can mix and match, or you can follow consistently.

Additionally, listed at the bottom are resources for additional whole foods recipes.

whole foodss

Meal Plan Examples:

Meal Plan – Provided by PCRM

Breakfast
3 oatmeal pancakes with applesauce topping, calcium-fortified orange juice, fresh fruitLunch
Black bean burritos

Dinner
Chinese stir-fry over brown rice: tofu chunks, broccoli, pea pods, water chestnuts, and Chinese cabbage (bok choy), cantaloupe chunks drizzled with fresh lime juice

Snack
Dried figs

Breakfast
1 cup oatmeal with cinnamon and raisins, 1/2 cup fortified soymilk, 1 slice toast with 1 tablespoon almond butter, 1/2 grapefruitLunch
Whole wheat pita stuffed with hummus, sliced tomatoes, and lettuce, carrot sticks

Dinner
1 cup baked beans, baked sweet potato, 1 cup steamed collard greens drizzled with lemon juice, baked apple

Snack
Banana soymilk shake

Meal Plan – Provided by Whole Foods

(Note: some recipes contain animal products) 

Breakfast

Lunch

Sunday

Hot Cereal; Fresh Fruit Roasted Veggie & Hummus Wraps; 100% Fruit Popsicles Carrot Cashew Spreadon Woven Wheats; Lentil Chili; Green Salad

Monday

Apple-Cinnamon Oat Squares; Fresh Fruit Lentil Chili; Salad with Peanut Orange Dressing Black Beans & Rice Extravaganza; Green Salad; Fresh Fruit

Tuesday

Green Smoothie; English Muffin with Nut Butter Green Pea GuacamoleWrap; Fresh Fruit Creamy Curried Cauliflower Soup; Roasted Veggie Couscous; Green Salad

Wednesday

Apple-Cinnamon Oat Squares; Fresh Fruit Garbanzo & Veggie-Stuffed Pitas; Fresh Fruit Romantic Rice Bowl (for a vegan option, substitute portobello mushrooms for the chicken); Fresh Fruit Platter

Thursday

Fruit Smoothie; English Muffin with Nut Butter Creamy Curried Cauliflower Soup; Romaine Salad Whole Grain Pasta with Greens & Beans; Green Salad; Fresh Fruit

Friday

Hot Cereal with Dried Fruit & Nuts Whole Grain Pasta with Greens & Beans; Veggies; Fruit Apple Cooked beans and Roasted Sweet Potatoes; Lemon Treats

Saturday

Loaded English Muffins; Fresh Fruit Salad Lentil Chili; Spinach Salad Layered Vegetable Enchiladas; Banana Nice Cream

Meal Recipe Ideas

Breakfast:

Lunch:

 

Dinner:

Snacks:

  • Apple slices with nut butter
  • Fresh fruits
  • Dried fruits, especially raisins
  • Applesauce or other fruit cups
  • Nuts, especially mixed with dried fruit
  • Soy yogurt
  • Individual boxes of soymilk, rice milk, or fruit juices
  • Breadsticks or pita chips with hummus
  • Pretzels or popcorn
  • Homemade muffins or cornbread
  • Ramen soup with added vegetables
  • Fresh soybeans (edamame)
  • Tofu hot dogs
  • Tortilla chips with bean dip
  • Cheerios, granola, or other cereal in a bag
  • Toasted whole-grain breads or crackers with fruit spread or nut butters
  • Graham crackers or gingersnaps dipped in applesauce
  • Mini rice cakes with peanut butter
  • Frozen bananas blended with a little non-dairy milk
  • Chopped raw vegetables and dip

Desserts:

 

Resources for Recipes and Information:

Oh She Glows

Happy Herbivore

Cookie & Kate

PCRM

Love & Lemons

Greatist.com

Whole Foods Cleanse

Will you join me in this special one-week cleanse?

  • Who: YOU are invited to participate?
  • What: One-Week Cleanse made up of primarily whole foods, no processed or packaged foods.
  • When: Monday, February 29 – Sunday, March 6
  • Additional information and instruction will be provided throughout the week.
  • Free guidance and support will be offered, by me, as needed 🙂
*Note: This cleanse does not include any animal products. If you choose to consume animal products during the cleanse that is up to you. However, I do suggest that you choose to refrain from consuming animal products during the cleanse and determine how your body feels upon completion of the cleanse* 

Please contact Angela Joy with any questions or concerns! If you are interested in participating, please contact Angela Joy at angelajoyhealthfitness@gmail.com

❤ Sending you love, joy, blessings and health,

Angela Joy xo

One-Week Whole Foods Cleanse: Preparation

Blog Post # 4: Properly Preparing for the Cleanse

This post is part of a series of blog post articles that will/are being posted throughout the week in preparation of the cleanse which will occur next week. You are welcome to join and/or follow along! Please notify me if you are interested in joining. I will be happy to offer assistance and guidance along the way!
Contact: angelajoyhealthfitness@gmail.com

wholee foods

If you have chosen to participate in the one-week cleanse it is best to fully prepare for the cleanse.

Preparation can be done through:

  • beginning to eat less packaged and processed foods
  • eating less animal products
  • eating more fruits and vegetables
  • drinking more water
  • purchasing foods that will be eaten during the cleanse
  • finding recipes to make during the cleanse
  • planning out meals you would like to eat during the cleanse
  • setting a goal/intention for the cleanse
  • having a journal ready to track progress

Your Healthy Eating Grocery List

Vegetables

  • Kale
  • Broccoli
  • Spinach
  • Romaine lettuce
  • Zucchini
  • Peppers
  • Carrots
  • Squash
  • Sweet potatoes
  • Onions
  • Garlic

Fruit

  • Berries
  • Bananas
  • Apples
  • Pears
  • Avocado
  • Oranges
  • Grapefruit
  • Lemons

Grains

  • Quinoa
  • Brown rice
  • Millet
  • Barley
  • Oatmeal

Beans/Legumes

  • Black beans
  • Chickpeas
  • White beans
  • Lentils
  • Azuki
  • Kidney beans

Herbs and Spices

  • Salt
  • Pepper
  • Chili flakes
  • Cumin
  • Cardamom
  • Cinnamon
  • Basil
  • Oregano
  • Parsley
  • Thyme

Nuts/Seeds

  • Pumpkin seeds
  • Flax seed
  • Chia seeds
  • Sunflower seeds
  • Almonds
  • Walnuts
  • Cashews
  • Brazil nuts

Click here for a printable shopping list: power-plate-shopping-list

Whole Foods Cleanse

Will you join me in this special one-week cleanse?

  • Who: YOU are invited to participate?
  • What: One-Week Cleanse made up of primarily whole foods, no processed or packaged foods.
  • When: Monday, February 29 – Sunday, March 6
  • Additional information and instruction will be provided throughout the week.
  • Free guidance and support will be offered, by me, as needed 🙂
*Note: This cleanse does not include any animal products. If you choose to consume animal products during the cleanse that is up to you. However, I do suggest that you choose to refrain from consuming animal products during the cleanse and determine how your body feels upon completion of the cleanse* 

Please contact Angela Joy with any questions or concerns! If you are interested in participating, please contact Angela Joy at angelajoyhealthfitness@gmail.com

❤ Sending you love, joy, blessings and health,

Angela Joy xo

One-Week Whole Foods Cleanse: Tips for Cleansing

Blog Post # 3: Tips for Following the One-Week Cleanse

This post is part of a series of blog post articles that will/are being posted throughout the week in preparation of the cleanse which will occur next week. You are welcome to join and/or follow along! Please notify me if you are interested in joining. I will be happy to offer assistance and guidance along the way!
Contact: angelajoyhealthfitness@gmail.com

whoole foods

Tips to Follow: The One-Week of Whole Food, Healthy Eating Cleanse

  1. Eat WHOLE foods – A whole food is a food that was created in nature – nuts, seeds, fruits, vegetables, grains, legumes, etc. Decrease/diminish processed and packaged foods from your diet during the cleanse
  2. Remove Sugars & Empty Calories – Refrain from eating foods with added sugars or that contain little to no nutrients (nutrient-deficient foods). During a cleanse you should be eating nutrient dense foods that only contain natural sugars created in the Earth.
    1. Example; An apple: No added sugars, no added ingredients, nutrient dense, grown on the Earth, Ingredients=Apple
  3. Read Food Labels – Read your food labels! Choose foods that contain five ingredients or less. If you cannot pronounce the food ingredient, your body cannot understand and assimilate it, therefore you should not be eating it. Choose ingredients that were created on the Earth, not in a laboratory.
  4. Start Cooking – Begin eating meals that you, or a friend made at home, this way you know what the foods contain. You will not be eating any miscellaneous foods, ingredients, added salt, sugar or oil.
  5. Snack Healthy– Don’t go long periods of time without eating. It is suggested that you eat something every 3-4 hours to prevent your blood sugar from dropping between meals. A drop in blood sugar creates unhealthy hormone reactions causing anger, frustration, binging, and cravings. Snack on fruits, vegetables, and/or grains between meals.
  6. Quality over quantity – Be aware of the quality of your food rather than the quantity. So many people cut down their portions, carbohydrates and meals, however they don’t consider the nutrient quality of their foods whatsoever. Nutrient-dense foods support our body function, which is the purpose of eating. Choose foods that are organic, fresh, in-season and nutrient dense!
    1. Organic
    2. Fresh
    3. In-season
    4.  Nutrient-Dense
  7. Balance Meals– When choosing a meal remember to balance the meal with a healthy amount of proteins, carbohydrates and fats. Meals that contain a health amount of protein, fats and complex carbohydrates will keep you feeling full and fulfilled. A healthy balance will also prevent a drop in blood sugar levels, tiredness, brain fog and constant snacking.
    1. Protein: Tempeh, Legumes, Tofu, Nuts, Seeds, Green Sea Vegetables
    2. Fats: Avocado, Nuts, Seeds, Healthy Oils
    3. Complex Carbohydrates: Oats, Quinoa, Brown Rice, Sweet Potatoes
  8. Transition Into The Cleanse – Do not go from one extreme to the next. Depending upon where you are take one step towards a ‘cleaner’ diet each day. Every day you are able to make a change is a success! This transition process is gradual and will prevent any dramatic detox reaction within your body.
  9. Track your Progress – Keep track of what you eat during your cleanse and how your body reacts to it. Write down what works and what doesn’t. Be aware of the foods that bother you, create bloating, give you energy, improve memory, improve mood, etc. Keep progress of each accomplishment that you make, the foods you eat, how your body reacts to different foods and how foods make you feel. Write this down after every meal, or at the end of the day.

Additional Benefits of a Whole Foods Cleanse:

  1. Whole foods actually fill you up and fuel you, whereas empty calories – like those found in candy and chips – fill a mental craving but don’t physically fill you up. Your mindset will improve when you switch over to whole foods since it’s hard to feel guilty after filling up on genuine nutrients.
  2. Whole foods also regulate cholesterol levels and ward off cancer, dementia, and a plethora of other conditions. In addition, the high fiber content of fruits, vegetables, and grains keeps the digestive system in tip-top shape, which is essential to optimal health.
  3. Eating whole foods ensures you get adequate amounts of essential nutrients and minerals like vitamin B12, magnesium, calcium, and more. Whole foods boast incredible nutrition profiles, and it’s best to eat a wide range of all the recommended foods to ensure any nutritional void is filled. Sure, you could pop vitamins in pill form all day, but nutrients are much more available to you – and more readily absorbed – when consumed through food.
  4. Clean eating is defined differently based upon the dietary theories that people choose to follow. However, the principle of eating ‘clean’ is one that should be followed by everyone seeking to improve their health.

Whole Foods Cleanse

 

Will you join me in this special one-week cleanse?

      • Who: YOU are invited to participate?
      • What: One-Week Cleanse made up of primarily whole foods, no processed or packaged foods.
      • When: Monday, February 29 – Sunday, March 6
      • Additional information and instruction will be provided throughout the week.
      • Free guidance and support will be offered, by me, as needed 🙂
*Note: This cleanse does not include any animal products. If you choose to consume animal products during the cleanse that is up to you. However, I do suggest that you choose to refrain from consuming animal products during the cleanse and determine how your body feels upon completion of the cleanse* 

Please contact Angela Joy with any questions or concerns! If you are interested in participating, please contact Angela Joy at angelajoyhealthfitness@gmail.com

❤ Sending you love, joy, blessings and health,

Angela Joy xo

Join the One-Week Whole Foods Cleanse

 

Join The One-Week Whole Foods Cleanse

with Angela Joy Health & Fitness ❤

Whole Foods Cleanse

This week I will be experimenting with a One-Week Whole Foods Cleanse.

The entire cleanse is outline and explained below. I am inviting you to join me in participating in the cleanse for one full week.

Each day we will be eating fresh, whole foods that will support healthy body function, increase energy levels, remove toxins and waste, improve sleep, improve memory, improve digestion, improve skin and so much more!

The whole foods cleanse well be made up of foods that are created from the Earth in a natural and whole state, including fresh vegetables, fruits, legumes, seeds, nuts and whole grains.

Blog Post # 1: Introduction and Invitation to Join the Cleanse!

This post is part of a series of blog post articles that will/are being posted throughout the week in preparation of the cleanse which will occur next week. You are welcome to join and/or follow along! Please notify me if you are interested in joining. I will be happy to offer assistance and guidance along the way!
Contact: angelajoyhealthfitness@gmail.com

What is a cleanse?

A cleanse was created to flush the body of impurities. There are a variety of different kinds of cleanses (juice cleanse, fasts, whole foods cleanse, master cleanse, etc.)

Types of Cleanses:

  • Fast: water, juice, broths, combo
  • Cleanse: raw food, vegan
  • Food Based Elimination Detox: common food triggers, towards vegan, towards raw

Why Cleanse? 

  • People feel tired, over weight and over whelmed
  • People want to feel better FAST
  • Our bodies need time to rest and reset
  • Cleanses not only help our digestive system but the body as a whole
  • To eliminate and remove toxins
  • To ‘Spring Clean’ your body after the winter
  • To lose weight and improve health
  • To add nutrition in to the body

Signs You May Need a Cleanse:

  • Fluid retention/Bloating
  • Skin breakouts and congestion
  • Nasal drip
  • Sore, red, or stinging eyes
  • Waking up consistently between 2- 4am
  • Improper sleep
  • Lumpy breasts that swell during your cycle
  • PMS
  • Impulsive strong food cravings
  • Not hungry for breakfast
  • Craving only coffee in the morning
  • Digestive problems such as constipation or IBS
  • Increase in body fat
  • Cellulite
  • Poor energy
  • Short temper
  • Easily angered
  • Not feeling yourself

The Benefits of a Cleanse:

  •  Weight loss
  • Candida cleanse
  • Organ support
  • Skin Health
  • Digestive Health
  • Clarity
  • Uncovering Emotional Food Issues
  • Ending sabotaging habits
  • Curing Cravings

Will you join me in this special one-week cleanse?

  • Who: YOU are invited to participate?
  • What: One-Week Cleanse made up of primarily whole foods, no processed or packaged foods.
  • When: Monday, February 29 – Sunday, March 6
  • Additional information and instruction will be provided throughout the week.
  • Free guidance and support will be offered, by me, as needed 🙂
*Note: This cleanse does not include any animal products. If you choose to consume animal products during the cleanse that is up to you. However, I do suggest that you choose to refrain from consuming animal products during the cleanse and determine how your body feels upon completion of the cleanse* 

Please contact Angela Joy with any questions or concerns! If you are interested in participating, please contact Angela Joy at angelajoyhealthfitness@gmail.com

❤ Sending you love, joy, blessings and health,

Angela Joy xo

 

 

 

Inspiring Thoughts and a Positive Outlook on Life

I was generously asked by blog writer Michael of “The Pantsless Bear” blog to provide my input on several health and wellness-related topics.

I have included the questions and responses below for you to read through.

I am incredibly grateful that Michael has asked me to share my input on these topics.

Through each response my intention was to inspire and motivate positive change within each of my readers ❤

If you have any additional questions, or would like to conduct and interview with me for your blog, please comment below. Or, send me an email at angelajoyhealthfitness@gmail.com. I look forward to hearing from you!

Positivity

Q: You mention that it’s important to ‘live in the moment.’ This is a philosophy preached by both traditional buddhists and new-age mystics alike. The problem with ‘living in the moment’ is that people can’t seem to stop thinking about the past or the future. You advised people to ‘put their cameras away,’ which was wonderful, but what other things can they do to stay ‘centred?’

A: Living in the moment is a feeling that many of us have lost touch with. As a result of the technology and quickly moving world that we live in, our minds are usually off somewhere else while we are currently engaged in a task.

Many of us do not even realize this is happening. In an effort to encourage this behavior, society has idolized multitasking. We often hear others state how they were able to complete three tasks at once in a matter of only several minutes. This is great, but did you complete that task to the best of your ability? Do you even remember actually completing the task? Were you present during the task, or absent focusing on the next task at hand?

Multi-tasking is causing us to spread ourselves thin and lose sight of what is important in life.

An example to better explain my statement is when you see someone photographing a moment rather than experiencing it.

My best advice for those seeking to become more present in their lives is to first recognize what it means to be present. Understand the concept of being present and why it is important.

Then you can begin to recognize when you are not present.

This recognition alone will help you to reconnect with yourself, your actions and thoughts – while learning to enjoy and remember important moments in your lifeJ


Q: Whenever I eat cake at work I feel awful afterwards. Why do we seem to ‘crash’ after eating heavily refined foods such as cake and pasta?

A: When we eat refined foods that are high in sugar and lacking in nutrients our bodies go into a bit of a shock, which is followed by a low. This process is better known as hypoglycemina.

Foods that contain fiber and nutrition take much longer to be digested and absorbed into the body. Refined foods that are high in sugar do not contain much, other than sugar. Therefore they are broken down and absorbed by the body very quickly. This quick absorption process causes the blood sugar to spike up high – your hormones love it, your taste buds love it, and you feel great. Then the blood sugar drops. You feel tired, sluggish and unhappy. This is due to the jolt that the body just experienced leaving your hormones completely out of whack and your body craving more sugar.

In an effort to prevent this from occurring we should make every effort to consume foods that serve our body’s needs, and are made up of nutrition and fiber. Our bodies need food that contains nutritional value, vitamins, minerals and fiber to allow them to function at peak levels .

Although most of us do not like to believe this; food was created to serve our body, not just our taste buds. The food we eat becomes our cells, organs, skin, hair, and nails. If we want strong organs, blood, bones, hair and nails we must consume foods that support their functioning, not deprave them of what they need – which is what highly refined, sugar-filled foods do.

Berrries

Q: You preach a common phrase repeated among gurus in the wellness community that people should ‘love themselves.’ As much as it’s a good, marketable phrase, it’s not very practical. What does ‘loving yourself’ mean and how can people learn to love themselves?’

Loving yourself is waking up in the morning, staring in the mirror, and smiling at the person staring back at you. This may sound absurd, and even impossible for some, but by all means loving yourself is possible!

We are all wonderful and amazing human beings who were created for a specific reason and purpose. Yes, YOU were created for a very special purpose.

If you do not agree with me, and you do not think that your body is not all that great, then think about this:

–          Every second your body is producing 25 million new cells

–          A red blood cell moves through your body in less than 20 seconds

–          Your nerve impulses travel at a speed of 249 miles per hour.

–          Your heart beats 100,000 times every day – which is 30 million times per year!

–          Your blood travels 60,000 miles through the body every day!

–          Your lungs inhale two million liters of air every day – without you ever stopping to think about it.

–          One square inch of your hand contains nine feet of blood vessels, 600 pain sensors, 9,000 serve ending, 36 heat sensors and 75 pressure sensors.

Still think you are unimportant, useless, ugly, boring, uninteresting? I do not think so.

YOU, not anyone else, was created at the specific moment that your father’s sperm entered your mother’s egg. This is not by chance.

So what isn’t to love?

Your body is such a gift. Cherish your gift, love it, feed it and move it – and in return it will take care of you.

Self car and love

Q: Many of our married friends are 30 pushing 70. One unnamed 32 year old individual looks rather like Prince Phillip (the old Prince Phillip, not the young one). People seem to get settled into married life and find themselves on the couch every night eating mountains of choc-coated almonds. Why do you think some people in long term relationships discard health and wellbeing?

A: Regardless of age people find themselves becoming complacent. They have all that they need to get by, therefore they choose to live their current life (regardless of the monotony and unhappiness that they may be feeling) because they are afraid of change, they don’t know how to make a change, or they are so tired and stressed that they can’t even bear the thought of doing something different.

The biggest of these three that I have mentioned, I truly believe, is stress.

We are under constant stress from all areas of our lives. When it comes time to think about making changes or doing something out of the ordinary we are afraid this will create more work which we cannot handle (or, feel like we cannot handle because we are so overwhelmed).

This is better known as burnout.

Burnout is felt in all aspects of our life.

We feel so overwhelmed that we do not see how we could possible find the time to exercise, eat healthy, make dinner, spend quality time with friends and family, or do anything else that supports our well-being.

The truth of the matter is; you have time for whatever you WANT to make time for.

What do you consider your priorities in life? These are the things that get done. If health and wellness is not a priority in your life it will be ignored and you will spend valuable years of your life sitting on a couch eating ice cream.

Every day YOU choose how you will spend your day. Every day you have a choice.

If you want to change, you have to truly want to make that change.

If you make change a priority, you will have time for it.

Healthy Food

Q: As a fitness and wellbeing writer, what are your thoughts on the various illnesses that affect obese people, such as irritable bowel syndrome. Are refined foods really responsible for the rise in these illnesses?

A: Irritable bowel syndrome is one of the many digestive issues that people are facing all over the world.

The health of our digestive system is one of the most important components of our bodies. When our digestive system is not functioning properly our entire body will begin to function improperly – because it is not able to fully absorb and digest the nutrients our body needs correctly.

While there are other areas of life that also impact our health and digestion (stress, lifestyle, environmental exposures, and much more) diet and exercise is a large piece to the puzzle.

If someone is facing a digestive issue the first thing they should do is seek guidance to improve the health of their gut through a nutrient-rich diet, filled with healthy gut bacteria (probiotics).

Probiotics offer the body healthy bacteria which supports digestive health. Anyone facing any type of digestive issue should consider a healthy dose of probiotics which can be consumed through their food and through supplements.

Q: So I tried to lose weight through long distance walking, but found it utterly useless and not tiresome at all. In fact, I came to the realisation that the forced marching of POW’s in WWII wouldn’t have been nearly as traumatic as the so called ‘survivors’ say it was. So why is a 20-30 minute run is so much more beneficial to a 4 hour walk?

A: When the body walks at a steady, comfortable pace the metabolic system is not really altered.

When the body picks up the pace for a jog the heart pumps faster, the lungs pump more oxygen, healthy hormones are released, the body sweats out toxins, and much more. This process supports weight loss. A steady state walk will strengthen the leg’s slow twitch muscle fibers while slightly improving the cardiorespiratory system. The same benefits are possible when walking, although on a much smaller scale that may not be noticeable.

If you are hoping to lose weight try adding in job intervals. Pick up the pace for only a few seconds at a time throughout the walk. Get the heart rate up and push yourself to the point that you want to stop. Try to continue these bursts of fast walking or jogging throughout your walk, and each time you go for a walk try to jog a little longer.

Over time you will build up your cardiorespiratory ability, your heart will begin pumping more blood, happy hormones will be released, you will work up a little sweat, and you will build up strength. Intervals will help support weight loss. Steady state exercise is nowhere as effective.

Running

Q: During long bike rides, I’ve often found myself ruminating on why certain friends didn’t show up to my birthday last year. Finally, when the exercise is done, I return home in a worse mood than when I left. Our minds can be chaotic, especially when the body is under great physical stress. So how does someone manage their thoughts while training?

A: Try to focus on the positives!

When we endure long bouts of exercise we have time to think. You can use this time to think about anything you would like.

Your thoughts could be positive or negative. If you find yourself constantly thinking of negative thoughts this may be a sign to you that you have some negativity you are holding on to which is preventing you from being positive.

Work through the negativity and make an effort to find the good. Find the good in the situation, the upside, the positive, the other side of the coin.

Find a way to turn a bad situation into a good one. You are on a long ride, why not take the time to brainstorm.

Believe it or not this is an incredibly healthy process. You are on the right track.

Long bike rides are the perfect time to connect with your true self. Try to make the experience a positive one.

Positive

Q: Okay, this is an important one. What can you tell us about the importance of gut bacteria for both physical health and mental wellbeing?

A: As I mentioned earlier, our gut health is incredibly important for our overall health. Gut health is linked to our body’s functioning as well as our thoughts, actions and moods.

The gut is commonly referred to as the second brain.

When the gut is unhealthy, food is not properly digested, and food is not moving through quickly – our brain often times becomes foggy and slow moving as well, creating lethargy, lack of motivation and a drop in our mood.

If you want to feel better, have more energy, and improve your mood and outlook on life, improve the health of your digestive system. This can be done by eating healthy WHOLE foods (vegetables, fruits, nuts, seeds, legumes) that have not been altered and no ingredients have been added to them. Try crowding in these fresh, whole foods in an effort to crowd out unhealthy, processed foods that were made in a factory.

If the food was made in a factory and not from the ground, it will not support a healthy body and gut.

To supercharge the health of your gut, try these six tips:

  1. Eat fresh whole foods that are high in water content
  2. Drink 1 full glass of water in the morning, at lunch, and at dinner
  3. Exercise! Move the body and release toxins
  4. Sleep 7-8 hours per night
  5. Consume a probiotic-rich diet, or supplement
  6. Drink hot water or tea to promote positive gut flora

GBOMBSd

Q: I particularly enjoyed your post ‘Your Guide to Nutrition Packed Foods’ and found that providing professional advice from a real physician to be invaluable. Many quacks on the internet provide ‘expert evidence,’ advising people that formulated ‘weight loss drinks’ and expensive vitamin pills are the key to lasting health. Is supplementation really necessary or can we get everything we need essential vegetables?

A: For the most part we can get what we need from vegetables, fruit, nuts, seeds and legumes.

However, based on the location you live and the foods you have access to, or the resources you have access to, it may be difficult to obtain all of the nutrients your body needs.

For example, I live in New Jersey (in America) and during the winter it is very difficult for me to absorb the amount of vitamin D that I need. Therefore, I supplement this nutrient.

I chose to supplement this nutrient because I know that I am deficient in it. I recommend that anyone interested in purchasing a supplement, first go to their doctor and request a full panel blood test to determine which nutrients they are deficient or low in.

Request that your hormone levels are checked as well as all of your vitamin and mineral levels.

Once you receive the results check to see what areas you are lacking.

Once you learn what you are lacking make an effort to eat foods that are high in this nutrient – while also supplementing.

Health Happy

Q: Finally, what is your philosophy on life?

A: My philosophy is to live every single say with gratefulness. Everything that I do, say, or think is based on the notion that I am grateful to be alive, to have all that I was given, to do all that I can do, and to have achieved all that I have achieved. Every day is a miracle! If take the time to remember this we will begin to see the positive and wonderful aspects of our life, as well as the world around us.

I also truly believe that everything happens for a reason and we were all created for a specific and divine purpose.

Our mission in life is to discover that purpose and live it out to the best of our ability each day.

My purpose is to deliver joy to others. My name is Angela Joy; which translates to ‘messenger of joy.’ Before ever thinking of the meaning of my name I knew that I wanted to bring happiness into the lives of others (regardless of if it was through a smile, holding the door, or offering a kind word).Years later I put the two together and realized that this indeed is my purpose! I couldn’t be more grateful ❤

Take a moment and ponder the thought; what is your purpose? What are your strengths? What do you enjoy doing? What brings you joy and fulfillment?

 

I loved the opportunity to share with all of you. If you enjoyed my responses and would like to connect with me, please email me at angelajoyhealthfitness@gmail.com, follow my blog at www.angelajoyhealthfitness.com, or follow me on Facebook AngelaJoyHealth&Fitness.

Please share your thoughts, reactions and feedback below. I look forward to hearing and connecting with you! 

 

❤ Sending you love, joy and blessings,

xo Angela Joy

Improve Your Health Today! Schedule Your Free Health History Consultation

Free Health History Consultations

For a limited time only I will be offering completely FREE consultations to help you move one step closer to achieving optimal health and happiness in your life.

Those interested in scheduling a consultation are welcome to contact me directly. Those who have questions about the consultation, or would like to learn more about health coaching, are also invited to contact me; angelajoyhealthfitness@gmail.com 

I look forward to speaking with you and guiding you towards becoming your BEST self 🙂

❤ Wishing you love, joy and blessings,

Angela Joy xo

Angela Joy Health Fitness Cover Letter

Why I Eat Healthy & Exercise?

Over the weekend I took the time and questioned myself, “Why do I live my current lifestyle?”

“Why do I choose to eat healthy food, refrain from eating unhealthy foods, exercise daily, express positive emotions and acts, surround myself with positive and supportive people? Why do I do these things?”

It is so easy to just eat whatever you want. It is easy to hang out with people who have been in your life for years, regardless of how they make you feel. It is easy to stay in that relationship. It is easy to stay in your current job, even though it sucks all of your energy. It is easy to just go to the school close by. It is easy to not exercise. Most importantly, it is easy to stay here. Here in this comfort zone that we are living in every day — afraid of change, growth and development.

BUT, should life really be easy? Are we helping ourselves?
Or, are we actually putting our lives on hold and preventing our real life
from happening?

Grateful heart

I live a every day with gratefulness.

Growing up in a hardworking, middle class family nothing was handed to us. Everything that I received my dad would ask me, “Is this something that you need?” Early on I distinguished the difference between a need and a want.

I watched every morning as my father went out to work in the wee hours of the day, returning late at night — tired, hungry, lacking ambition and full of frustration.

He gave his job his all – every day. There wasn’t a day he stayed home, no matter how sick or hurt he was. Even as a young child I realized this. We needed the money and he worked his butt off to provide it for us. He wanted us to live good lives. He wanted us to have what we needed. And for that I was grateful.

In addition, my family taught me the love of God, instilling values of gratefulness, appreciation, love, honesty and purity within me.

They taught me these beautiful values through their actions. Growing up I watched as they took in strangers needing a place to stay, donated food to the poor, donated money to children overseas, given rides to homeless and poor people, and basically given the shirts off their backs to anyone in need whenever possible even if they did not have it to give.

I have witnessed people who have nothing, and their gratefulness for so little, therefore I spend my days remembering that for any “bad” thing that happens there is always someone who has it worse and they are getting through it with less.
Grateful choiceGrateful thoughtGrateful day

As a result I wake up every single day with gratefulness.

No matter what is going on every single morning I remind myself that:

I am grateful.

  • I am grateful for my parents
  • grateful for our house
  • grateful for food
  • grateful for a bed
  • grateful for a job
  • grateful for clothes
  • grateful for my health, body and mind
  • and grateful to be alive

Therefore, as my connection to this mindset heightened over the years I became more and more conscious of the foods I eat, the people I surround myself with, the activities that I do, the movies I watch, the words I say – and overall the way that I live.

Grateful for body

I make every effort that I can to live the best,healthiest, happiest life that I possibly can.

Not because I want to be skinny, or look good, or feel good – really because I am so grateful for this life and I want to show God and the world that I am appreciative.

My body is a gift. I love my body. Every ounce of it. I am thankful for all that is does for me each and every day — regardless of how it looks.

As a result I make every effort to treat my body well giving it healthy nutritious food, love, support, care and exercise. ❤ 

This is my reasoning. It was incredibly eye opening to come to this realization. And, hopefully it was inspiring for you as well. ❤

*Every single life on this Earth is precious.

*Every single person has a specific purpose and plan.

*We were all placed on this Earth for a reason.

*It is your responsibility to live your life the best that you can in an effort to discover your purpose and live it out.

Reflection:

Take some time to ponder these questions and feel free to share below. I would LOVE to hear from you. You are also welcome to email me any time at angelajoyhealthfitness@gmail.com

  • Why do you live the way that you do?
    • Could a positive outlook improve your lifestyle and choices?
  • What is your purpose on this Earth?
    • What are your strengths and passions?

Please share your thoughts and reactions below! Sending you positive thoughts and actions today ❤

Positive gratefulPositiitvePositive let go

❤ Wishing you love, joy and blessings,

 

Angela Joy xo

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