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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

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

Quick, Efficient, Fat-Burning Exercise!

By: Angela Ciroalo

Interval Training Benefits
Image taken from fix.com

Winter has arrived, and although the weather outside is cold your workouts do not necessarily need to be put on hold.

In fact, depending on the type of indoor workout you choose, you may even have the opportunity to save time, increase your speed and endurance, and even lose weight.

Trivial to what many believe indoor cardio workouts do not equate to easier workouts.

There are many different options available when selecting an indoor activity.

There are a variety of options including; cycling, swimming, water running, circuit training, indoor running, and even plyometric drills.

Each of these activities can be completed through traditional steady-state bouts of exercise, or for improved results they can be done through an interval style method.

Interval training is a common form of training among athletes and experienced exercisers.

However, gyms, fitness instructors and personal trainers are beginning to take notice and incorporate interval training into traditional workouts and classes.

Interval Training
Image taken from washington.edu

What is interval training?

The nationally recognized health and fitness certification organization the American Council on Exercise [ACE] defines interval training as a system of organized cardiorespiratory training consisting of bouts of short duration, high-intensity exercise intervals with periods of lower intensity active recovery.

According to a 2014 American College of Sports Medicine [ACSM] consumer information committee report the benefits of interval training include; improved aerobic and anaerobic fitness, decreased blood pressure levels, improved overall cardiovascular health, improved insulin sensitivity, improved cholesterol profiles, and decreased abdominal fat.

Interval training is also well-known for the increased caloric burn, decreased time spent exercising, ability to improve metabolic disorders, as wells as the increased athletic performance and speed that it creates.

There are many types of interval workouts that can be completed, each varying in distance, amount of interval sessions, and length of time.

The amount of time and /or amount of interval sessions should be selected based on the individual’s athletic ability and goals.

Interval training can be catered to people of all fitness levels and conditions – with great results seen in those seeking to prevent or reverse metabolic disease.

If done correctly and consistently, interval training has the ability to improve insulin sensitivity among those with high blood sugar through allowing the body to better utilize glucose in the body.

How does interval training work?

Once an interval training sessions is completed the body will continue to burn calories for a longer period of time. The excess post-exercise oxygen consumption [EPOC] is a two-hour period of time where the body works to restore itself back to pre-exercise levels, the ACSM report states.

Therefore EPOC creates between 6 to 15 percent greater calorie burn once an interval session is completed.

Intervals can be completed through a variety of outdoor and indoor activities including outdoor running and cycling or indoor treadmills, ellipticals, stair-climbers and stationary bikes.

Intervals
Image taken from colpts.com

How to create an interval training workout

There are several components to consider when selecting an interval training workout. These factors include type, time, intensity and frequency.

Better known as the American Council on Exercise FITT principle

TYPE: Begin by first selecting the type of interval workout that you would like to complete [cycling, running, water running, etc.].

TIME: Secondly, select the amount of time you would like to spend completing the workout. The ACSM report suggests completing an interval workout between 20 and 60 minutes in total – this includes recovery time and high intensity time.

INTENSITY: Next, choose the level of intensity, which can measured by one of two ways; the level of perceived exertion scale or by the maximum heart rate percentage.

You want to determine the level of intensity you want to work out at in advance, creating a goal to work towards without stopping or slowing down.

The scale measures the 1 to 10 level of perceived exertion that the exerciser experienced. Level one signifies the lowest level of exertion, such as a light walk. Level 10 signifies the highest level of exertion, such as an all-out sprint.

Exercisers should aim to exercise at specific levels and then quantify their exertion upon completion to ensure they are putting forth the appropriate effort.

The maximum heart rate percentage can be chosen once the resting heart rate and maximum heart rate levels have been determined.

Through a series of tests, often provided by a personal trainer, one can determine their maximum heart rate level.

The ACSM report suggests that when seeking to use maximum heart rate the exerciser aim to achieve be less than 80-percent of their maximum heart rate. The recovery heart rate should range between 40- and 50-percent of the maximum heart rate.

FREQUENCY: When creating an interval training plan the final step is to select the frequency of the interval workout.

The frequency can mean one of two things; the amount of intervals per session or the amount of interval workouts per week.

An exerciser can choose the amount of interval sessions they wish to complete or they can choose a set amount of time they will spend doing the intervals.

The amount of interval sessions and length of time of an interval should be determined based on an individual’s fitness level and goals.

If planning on completing more than one interval session per week sessions should be carefully planned.

The ACSM report suggests completing no more than two interval sessions per week, allowing at least 24 hours of rest between sessions.

Examples of indoor interval training

Cycling

Cycling indoors can be done on a stationary exercise bike or in a cycling class offered at a gym.

Both are effective and great forms of indoor cardiorespiratory training.

The January issue of Runner’s World Magazine suggests completing a fast interval for 10 seconds using a resistance that feels “…like you’re climbing a hill that if it were any steeper you would have to stand.”

The article, written by Runner’s World magazine writer Caitlin Carlson, suggests a rest between intervals for 30 to 80 seconds with six total interval sessions.

This is just one example of an interval. Intervals can be completed for anywhere between a few seconds to eight minutes, and should be broken up with set rest periods.

Swimming

Swimming is a very beneficial cross training workout for runners seeking to provide their body with a rest from the impact of running on land.

Swimming is a whole-body workout that serves as a wonderful form of cardiorespiratory activity.

An example of a swimming interval workout would be to swim as quickly as possible for one to two laps followed by four slow to medium paced laps.

Either repeat this set eight times or for a total of 20 to 30 minutes.

Water running

Water running provides runners the opportunity to actually run without creating any impact on their bodies.

Water running is often associated with geriatrics or injury. However, water running is quite common among elite athletes seeking to prevent injury and increase endurance.

An example of a workout would be to complete a sprint the full length of the pool and back while wearing a flotation belt to create resistance.

The sprints should be recovered with slow to medium jogging for two to four minutes.

Indoor track running

Running indoors can be tedious, however if the exercise does not run on a track this may be a great opportunity to incorporate speed into their training.

An example of an indoor track workout would be an increasing sprint workout. Begin by warming up with 2 to 4 laps around the track. Begin the workout by running at high speed for ¼ of the distance of the track. Recover by running around the track once at a slow to medium pace.

After the recovery continue by continually increasing the speed of the sprints until you run the entire length of the track.

For an added challenge complete the workout in reverse, continually decreasing the distance.

Cool down by running the track two to four times once the workout is completed.

These workouts are sure to fully prepare you for all of the wonderful local spring races coming up just around the corner!

Now it is your turn!

I would LOVE to hear from YOU. Pleas share your thoughts on this article. Was it helpful for you? Do you have any questions? Is there a topic you would like to learn more about?

I look forward to hearing from you 🙂

❤ Wishing you love, joy and blessing,

Angela Joy xo

The World Needs More L<3VE + Letters

In honor of the 5th annual 12 Days of Love Letters I am writing this post to inspire you to write a love letter to someone who really needs the love that only YOU have to offer!

More Love letters
One letter can make a world of difference, click here to learn more.

The blog, “The World Needs More Love Letters,” created by a girl named Hannah is currently holding a 12-day love letter writing opportunity for YOU to make a difference in someone else’s life.

Family members have sent in stories of loved ones who are in serious need of some extra love and support. Think of how incredibly meaningful and inspiring it must be to receive a love letter from a complete stranger! Today, you can be that incredible stranger.

With the spirit of the holidays, why not write a love letter to one of the people listed on the More Love Letters site?

Or, if you do not want to write to a stranger, you can try writing a love letter to someone you know that really needs some extra encouragement.

You never know the difference that YOU can make in another person’s life!

During this holiday season take some time to think of someone in need and remind them of how important, strong and truly incredible they are.

You are  capable

I hope this post inspires you to do something amazing today! Because YOU truly are fantastic and capable of such greatness. You just need to allow that greatness to flow from you and inspire beauty in other person’s life!

You are capablee

Have a beautiful day. Thank you!

❤ Wishing you love, joy and blessings,

Angela Joy

Healthy Fats: What the Body Needs

By: Angela Ciroalo

The macronutrient fat is one that is often avoided or overlooked in an effort to lose weight.

However, in order for the body to create energy all three macronutrients; carbohydrates, protein and fat, must be consumed.

This is not to say that you should go out and consume a hamburger with extra cheese and bacon in order to fulfill your body’s fat needs.

The over-consumption of unhealthy fats (fats often found in animal sources such as meats and cheeses) will cause weight gain, inflammation, health complications, and possibly the onset of illness or disease.

Unhealthy fats will build up and cause damage to the arterial walls. When eaten in excess, these fats will then accumulate in the body creating excess weight gain and health issues.

healthyy fats
Healthy sources of fat however, offer a variety of extremely beneficial and necessary properties. Therefore, in an effort to support proper body functioning, optimal health, and to fulfill the body’s fat needs — unsaturated fats should be consumed on a daily basis.

Healthy vs. Unhealthy Fats
Unhealthy fat is often found in saturated and trans-fats sources which can be found in animal or processed foods. Healthy fats on the other hand, are kn
unsaturated, polyunsaturated and monounsaturated fats and can be found in plant-based sources.

healthy good vs bad

Healthy fats provide the body with a nutrient-dense source of energy, they leave the body feeling full, while also supporting important organ and brain development.

In addition, healthy fat also plays an important role in protecting organs, supporting brain function, storing and utilizing vitamins, and promoting healthy cell and hormone production. Vitamins A, D, E, and K are all fat-soluble vitamins, meaning that these vitamins are best utilized and stored when in the presence of fat, according to Livestrong.com.

Fat Deficiency
Those who do not consume an adequate amount of fats can suffer from fatty acid deficiency, Livestrong.com states.

The outcome of a fat deficiency may result in hair loss, fat-soluble vitamin deficiency, fatigue, poor mental function, skin issues, and slow or improper wound healing.

Athletes who do not consume adequate amounts of fat will experience the same symptoms while also becoming sluggish, causing them to no longer perform to their optimal performance level.

Athletes Consuming Fat
Fat can be a very beneficial source of food for athletes. Athletes who compete in long distance or high speed events must consume a high amount of calories to make up for the amount of calories that the burned.

Fat contains nine calories per gram, opposed to the four calories per gram found in carbohydrates and proteins. Therefore, when fats are consumed the athlete is able to absorb and utilize a greater amount of calories without eating greater portions of food.

Often times athletes do not have a large appetite, or they may have a difficult time consuming a subsequent amount of calories. Therefore, consuming healthy fat sources is a great solution.

In addition, healthy fat further supports athletes through its ability to promote proper body functioning, leave athletes feeling full and satiated for longer periods of time, in addition to the high amount of nutrient-dense energy that unsaturated fats offer.

Healthy Fatss

How Much Fat Should We Eat?
Fat sources should always come from health-promoting sources and should be consumed in 20- to 30-percent of the diet depending on caloric needs.

In other words, if an athlete were to consume a 2,600 calorie diet, 60 to 100 should come from health sources of fat, according to Livestrong.com.

Though fats are important, especially for athletes, the largest portion of calories should come from carbohydrates, 45 to 60 percent, Livestrong.com states.

A few deliciously healthy examples of plant-based fats include; nuts, avocados, seeds, plant oils, seed oils, soy products, and nut butters. To learn more about these fats and their many benefits, click here.

 

You Have The Opportunity To Do Whatever You Want: Will You?

Have you ever stopped and realized that when you wake up in the morning you have the opportunity to do whatever you want to do?

Now, we all have jobs, families, friends, sometimes second jobs, bills, and much, much more — I know this.

However, what I want you to realize is this: Just because what there are several things you have to do today, you do not HAVE to do them. 

Each morning when we make up we make a choice. We either think about the tasks of the day, schedule them in our phones, write them down in planners, or, we just do them.

Regardless, we wake up each day with a set agenda planned, completely forgoing creativity, free expression, down time, or really any thought at all.

Living in such a fast-paced world, full of “things to do” we are never able to STOP and consider what we WANT to do.

Try This Today:

In the midst of you day, take 15 minutes, just 15 minutes (you do have the time, especially if you cut out 15 minutes of social media use).

  1. Use the first five minutes to meditate in silence. Allow all of your stressful and damaging thoughts to free your mind.
  2. After the first five minutes, take the remaining 10 and write whatever is on your mind. Your thoughts, dreams, hopes, interests, favorite songs, etc. Write only the positive thoughts — free yourself of the negative thoughts (Those should be addressed separately in another exercise).

Try this exercise and learn some of the things that you actually WANT to do with your day/life, rather than what you have to do.

EVERY single day of our lives matter. Stop telling yourself “one more day” or “it is almost over” or “this will only take a day.” Because, the truth is, it is only a matter of time until you have to do another task that you do not enjoy doing.

Life was not created for us to live this way!

We were created to enjoy life and every single beautiful day that we are given!

Start living your life today! Stop allowing your “have to’s” and “need to’s” overpower the things you “WANT to” actually do 🙂

You call te shots

Be spontaneous, be adventurous, BE YOU!

You only get one life to live, start living it!

Share with me: What will you do today that you actually WANT to do?

❤ Wishing you love, joy and blessings,

Angela Joy

For more information about creativity breakthroughs, visit author Julia Cameron’s site: http://juliacameronlive.com/

Julia Cameron is a wonderful author who teaches others how to start their day with Morning Pages. She is very influential and knowledgeable.

How Cross-Training Can Improve Runner Performance

By: Angela Ciroalo

In this article I will share my experience with over-training and how it led me to recognize the importance of cross training for runners and athletes alike.

2015-08-02_14.04.11

How Over-Training Led Me to Love Cross-Training

 

In the beginning of the summer I, like many other runners, selected my next big race. I chose a fall marathon to motivate me to train throughout the summer.

I excitedly marked the date of the race down on my calendar and counted the amount of weeks I had to train. I studied the course. I read the race reviews. I even purchased new shoes and shoe-inserts to ensure injury prevention.

Since my last marathon in November I continued a frequent running schedule. I ran one high mileage run, one speed workout, and one interval workout, per week.  I felt great and fully prepared to begin training for my next marathon, or so I thought.

I was nearly finished with my first week of training when I ran into an unexpected road block. I turned the corner to finish the last straight-away of my final run for the week when pain shot down my iliotibial band muscle and down into my knee. I ran a few more steps and the pain did not dismiss, therefore I decided it was best for me to walk.

I felt defeated. I wondered what I did wrong and whether or not this would prevent me from competing in my next marathon.

Without jumping to conclusion, I decided to take it easy for the next few days. The following day I attended a Pilates class.

The day after, I ran on an elliptical.

The third day I went for a bike ride.

By day four I noticed I was sore from the different types of exercises that I had been doing. The soreness led me to a realization; I had been so focused on running to prepare for the next race that I was completely ignoring the muscles in the rest of my body.

My main focus was the amount of miles I ran per week and the time that I was able to complete each run in.

The aches and pains I felt were all overlooked. The monotony of my workouts was overlooked. And, most importantly, the stress my body was feeling from only running – was overlooked.

I, like many runners, was caught up with the ambition to run farther and faster. I had become so engulfed with perfecting my running that the other areas of my bodies were dismissed, leading to an overuse injury.

Why Cross Train?

According to marathon runner and author Matthew Fitzgerald cross training for runners can aid in preventing injuries, create quicker rehabilitation time, create greater aerobic fitness, increases the runner’s power, and improve the runner’s efficiency.

Some runners believe that there is no replacement for running. This approach may work for some, however I found in my experience that it did not work for me.

I experienced a very common overuse injury which I am working to rehabilitate and strengthen through cycling, shorter runs, Cybex® Arc training, strength training and Pilates exercises.

None of these exercises were included in my previous training plan. Since incorporating these exercises I feel stronger, faster, and as if my overall fitness level has improved dramatically.

In addition to incorporating these change in my training schedule I decided to run a half marathon instead of a full marathon this fall.

The cross training activities that I will have been working on are only a few of the many exercises available.

Types of Cross Training

Cross Training

Photo taken from completetrackandfield.com

The website Marathontraining.com lists several types of cross training that specifically benefit runners.

Cross training exercises recommended for runners by marathontraining.com include; cycling, swimming, the Elliptical trainer, Cybex® Arc trainer, deep water running, an Ergometer (rowing) machine, Nordic Track Ski-Simulator machine, Stair-Master, Versa-Climber, walking and strength training.

The American Running Association [ARA] references studies that proved the benefit of cycling, weight training and walking for runners.

The ARA found in a study completed by the University of Utah that interval cycling workouts increase speed without the impact of running sprints.

The ARA found in a study completed by Ron Johnston at the University of New Hampshire in Durham that resistance weight training in the upper and lower parts of the body increased runner’s speed in a 10 kilometer run.

The ARA stated that walking is another beneficial activity for runners. The ARA referenced the Jeff Galloway Marathon Training Program, which educates runners on the benefits of walking and running slowly, and found that walking can improve runner’s endurance.

Another area of cross-training to consider is taking exercise classes. Activities such as Pilates, yoga, Zumba, cardio exercise classes and aqua classes, will each offer different benefits to runners.

Each of the cross training activities listed are beneficial to runner’s seeking to avoid injury and improve fitness level.

We are all different; the cross training exercise that works best for you may not work for me.  Try giving each of the different types a try, allowing yourself to explore what works best for you and your body.

Inspiration ❤ 

This month’s inspirational running quote to get you started towards better health comes from runner, author and columnist John Hanc,”At least 99-percent of running is just showing up, getting out there and putting one foot in front of the other.”

This article was adapted from an article published in Night & Day Magazine

Running motivation

Capable of so much more

❤ Wishing you love, joy and blessings,

Angela Joy

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