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Meditation: Cultivating Self Love

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Cultivating Self-Love
1. Love – Acknowledge that you deserve health and happiness, and that you’re worth the effort it takes to make a positive change. Remind yourself how the specific change you are making supports for your wellbeing.
2. Compassion. Without self-judgment, recognize how the habit you are trying to change creates suffering and stress (including our habit of being hard on yourself).Then acknowledge your desire to be free from this suffering.
3. Joy. Give yourself credit for and celebrate, any positive actions you have taken to support yourself in this change. Also add gratitude for any support you have received from your family and friends.
4. Equanimity .If you are feeling bad about a recent setback, remind yourself that mistakes are only human, and they are an important part of the path of change. Instead of berating yourself focus on your larger goal, to be happy, healthy and free from suffering.

What do you enjoy in your juice???

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Here are some things we enjoy in our juice.

Cucumber: a base of choice for most recipes since they are water dense and relatively low calorie. Read more

Weekly Live Long Tip

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“Weekly Live Long Tip”

Nutrition – To help control weight gains, “take in more leafy greens”. Try to hone your diet around organic vegetables, lean proteins, fish, and naturally low-fat dairy. Get your carbohydrates from from whole grains like brown rice, quinoa, and nuts. Lastly eat organic or locally grown vegetables and grass fed meats to limit the effect toxins can have on health and matabolism.

V Art of Wellness Fitness Tips by Christopher Vlaun

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Cardio – Power – Strength Interval.

Eliminate Boredom. People tend to start with all intension to completely go full steam with a new fitness approach only to grow bored with the redundant nature of cardiovascular workouts and have difficulty fitting them into their schedule. Interval training is a great way to accomplish more in less time by combining short bursts of intense activity into your regular workout. By keeping the “slow” intervals at an even higher pace, it turns into high-intensity interval training, and may help you burn more calories in less time.

Here is a suggestion;

20 minute circuit with 4 consecutive exercises for one minute per exercise.

Example:
Begin with a bodyweight exercise like a push-up. Next try an intense power cardio exercise like a jack-squat or an Atomic mountain climber. Next a suspension resistance exercise like a TRX squat-row combo. Lastly a 20 yard shuttle run.

Benefits:
The benefits of interval training are only enhanced by boosting the intensity. You burn more calories because your heart rate climbs higher as you perform your circuit, and alternating intensity from all-out blast to a moderate pace helps the body exceed its anerobic threshold. Alternating power and endurance intervals allows your body to adapt faster to new circumstances, which may increase overall performance. Overall high-intensity interval training helps increase the amount of oxygen your body can process, allowing you to breathe harder and get more oxygen to your muscles without feeling out of breath. All of these benefits help you raise your overall level of performance which will only help you achieve your weight loss goals.