15 Minute Holiday Work-out!

If you have 15 minutes, you can complete this full body workout! All you need is a clock or watch with a second hand. Work it!!
Instructions:
1. Perform each exercise for 1 min.
2. Rest 30 seconds between each exercise
3. Repeat circuit
4. Stretch
Finished!
CARDIO BURST: SPIDER CLIMBERS
Start on the floor in the top of a pushup position. Bend your left knee and bring it to the outside of your left elbow. Quickly step your left foot back and repeat with the right leg. ‘Run’ your legs, alternating sides each time.





PLANK
Lie face down resting on your forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
At about half way /30 seconds in, rise up into a pike (you press your bottom up towards the ceiling-like downward dog) and then return to a plank position. Repeat plank-pike until minute is over.




SIDE PLANK
Lie on your left side with your legs straight. Prop yourself up with your left forearm so your body forms a diagonal line and put your right hand on your right hip (A). Brace your abs and lift your hips (B); hold for 30 seconds. Repeat other side. For more intensity, tap your hip to the ground and back up.
Engage your core when you lift your hip off the floor.




HIP THIGH EXTENSION
Lie on your back on the floor with your left foot resting on the floor, knee bent, and your right leg extended. Rest your arms on the floor, palms up. Push your left heel into the floor and raise your torso and right leg a few inches off the floor (A). Then raise your hips so your body forms a straight line from your shoulders to your left knee (B). Hold this position for 2 seconds, then take 2 seconds to lower back to start. Pause for 1 second, then repeat. Do this for 1 minute total.






REVERSE PLANK WITH LEG LIFT
Sit with palms on ground, below shoulders. Squeezing butt and thighs. Push up into a reverse plank (on either elbows or straight arms). Hold for 30 seconds and then if you feel strong enough lift alternating legs or stay in place for an additional 30 seconds. Keep body in straight line. Be sure not to hold your breath.

Happy Holidays to you and your loved ones!

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Presently everyone knows that drinking water is good for them, we’ve been bombarded with the usual advice to drink at least 64 ounces a day plus more if you exercise or consume caffeine. While this is completely true, you have to remember that there is always too much of a good thing and like everything in life there needs to be a balance. 
Where does the balance come in? 
If you drink too much water and do not consume enough minerals (sodium, potassium, calcium, magnesium, phosphorous, etc.) you put yourself at risk for not feeling well, and on the extreme end of the spectrum, developing Hyponatremia. 
What is Hyponatremia?
Hyponatremia is the dilution of blood from too much water, insufficient salt in blood. When you have too much water in your blood and not enough salt it can lead to water intoxication, which can leave you feeling nauseous and dizzy, even leading to a loss of consciousness and death. Your kidneys control the amount of water, salts and other solutes leaving the body and when there is too much water in the system, they become flooded and hold water in. This is how someone who drinks a lot of water can still feel bloated. 
 
Huh?
Every cell has what is called a sodium-potassium pump, which controls the careful balance of water and solutes passing through the cell wall. You need ample amounts of both minerals to actually hydrate the cell and release fluid from the cell thereby releasing the fluid retention. One would think that we are designed to absorb these minerals from the food we eat and the water we drink, but most people have problems absorbing the minerals they take in (lack of hydrochloric acid in the stomach) and actually lose the minerals too quickly from stress. Many people also have adrenal depletion issues, which makes it hard to keep enough minerals in their blood. The adrenal glands participate in balancing electrolyte levels in cells. When you are stressed, you lose sodium and magnesium in large amounts. These types of mineral losses can easily lead to mineral deficiencies, yes even in average to affluent communities that have enough food to eat.
The bottom line is: If you exercise, drink coffee, drink alcohol or have stress, you need to add electrolytes to your water and maybe even extra magnesium. See my post “Marvelous Magnesium”. (Many people with heart issues; high blood pressure, murmurs, etc, actually have a lack of magnesium in their diet.
Ways to take in more minerals:

Love to you!


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Superfood is a term used to describe food with high phytonutrient content and other power-packed nutrient values that are massively abundant and bio-available.  These foods must have extraordinary levels of vitamins, minerals and antioxidants to qualify. For an example, blueberries are often considered a superfood (or superfruit) because they contain significant amounts of antioxidants, anthocyanins, vitamin C, manganese and dietary fiber. 

I really enjoy reading David Wolfe’s books and articles about using food as medicine. 
This is a good read:  Superfoods: The Food and Medicine of the Future
  

Here is his top 10 list:
Acai A miracle superfood that fights 80% of cancers and promotes longevity. Has a blue pigment in its skin that is highly beneficial to our immune system and cell production. High in omega 3s. Higher demand for acai could help to save the Amazon rainforest that the acai berry calls home.
Goji Berries Known as the “longevity berry”. They are a complete protein source, contain 19 different amino acids, 21 trace minerals, are extremely high in Iron and one of the highest antioxidant foods in the world.  Antioxidants protect us from free radicals and counter the creation of cancer cells.  Goji berries also support the adrenal glands, boost immune function, increase alkalinity, improve eyesight and much more.
Blue Green Algae This algae improves digestion, is a great blood builder, has over 40 trace minerals, is an excellent source of B-Vitamins, a complete protein source, inhibits the growth of cancer cells, reduces inflammation, and protects against free radical damage.  It also contains Phenylethylamine, dubbed the “love chemical” which increases our feelings of joy.
Cacao  Chocolate in it’s purest form. Cacao is nature’s number one weight loss and energy boosting tool. Raw cacao supports supports heart function and contains the highest concentration of antioxidants of any food in the world! It contains a great deal of trace minerals, including zinc, copper and Vitamin C. It is the number one source of Magnesium, incredibly high Iron content, helps balance blood sugar and oxygenates the blood.  Cacao also produces Serotonin, which helps us feel good.
Coconut Oil  Thyroid supporting. Coconut oil is the best for your skin. Contains medium-chain fatty acids that hydrate tissue and support immune system. Our bodies will push poor oils out of our system, drive residue out, and replace it with the healthier coconut oil. The high quality nutrients will be absorbed, and the body will push out the “toxic imposters.”
Bee Pollen/Royal Jelly Both promote longevity. Touted to be the most complete food in the world filled with 50-60 amino acids. If possible, purchase your Bee Pollen from a local source.  Pollen has proven to greatly reduce allergies, and locally sourced pollen will better protect you from possible allergens in your area. Bee Pollen is highly alkaline, neutralizes free radicals, increases hormone levels, increases strength and muscle definition.  Royal Jelly is fed exclusively to the Queen Bee. This product is extremely high in protein, regulates nerve fibers, B-Vitamins, and treats hormonal imbalances.  A study published in 1960 by the American Association for Cancer Research Inc. found that “whole royal jelly, when premixed with tumor cells before inoculation, has been shown to inhibit completely the development of transplantable AKR leukemia…”
Phytoplankton The basis for the world’s food chain. Contains ATP, which is the energy currency of our body. The ATP will give you instant energy with no stimulation. David calls this “so profound.” He assures us that we can stay up all night without crashing or affecting our immune system with marine phytoplankton. We’re alert, awake – but not stimulated like we would be with caffeine.
Aloe Vera This amazingly beautiful plant is a great healer and easy to grow at home. Topically Aloe heals many skin problems including burns and eczema. Aloe is great for all types of digestive problems, including Crohn’s Disease, it aids in relieving fungal infections, kills yeast, and is great for weight loss.  Aloe Vera also reduces inflammation,  reduces cancer tumors, normalizes blood sugar, produces white blood cells, promotes healthy kidneys and increases the elasticity of our skin.
Maca A member of the cruciferous family. This incredible veggie supports and balances your hormones, heals depression, increases libido, supports the Endocrine system, and provides thyroid support.  In men, Maca has proven to heal many issues involving the prostate. A thyroid supporting food with 18 amino acids. Supports our hypothalamus and pituitary gland. Increases vigor, vitality, helps us adapt to stress.
Spirulina This superfood contains the highest concentration of any protein on the planet. It’s also one of the best sources of Iron and great for anemics. This bad boy contains all eight essential amino acids, rich in vitamins and minerals, chlorophyll, an anti-inflammatory, balances brain chemistry, a blood builder, immune booster, high in antioxidants, and contains Gamma-Linolenic Acid, which gives us soft silky skin and healthy hair..


Let’s get health-i-ful, I wanna get health-i-ful..
(to the tune of “Let’s get physical” please)

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