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Live Well Fit Blog

Live Well Fit - Fitness & Wellness Blog
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Junk Food and Depression , Type 2 diabetes battles , Can you do Yoga while Pregnant?

Junk Food and Depression , Type 2 diabetes battles , Can you do Yoga while Pregnant?

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Get info here! 

 
 

ur Monthly Newsletters are FULL of wonderful education  TRUE tips about health and wellness!

 
Details here! http://conta.cc/2oAralV
 
 
 
 

Learn how eating junk food is proven to exacerbate depression!

What yoga moves are best for pregnancy!

 How those with type 2 diabetes can improve their health!

ALL fitness and health events coming up Amarillo and our studio!

Call us today for questions at 806-341-8679

 

Read our April newsletter here! 

 
 
 

See our class schedule by choosing the schedule tab above. Your FIRST CLASS Is FREE!

No memberships at our studio. Pay per class, per month or 3 months to save-

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I NEED that T shirt!

I NEED that T shirt!

We love our COMFY styles of T shirts and our Spring Shirts  are ready to order! Do you have to a be a client at our studio to order? No, but we would LOVE to have you come take a class for free!

 

Order any of these shirts, choose your payment method and if you need it shipped, we will add shipping costs and send it to you! Our new shirts are SO fun! order here
http://forms.live-well-fit.com/view.php?id=10848

 

   

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What's the best "diet" for women?

What's the best "diet" for women?

Last year, Americans bought more than $10 billion worth of gluten-free products. Are you  among those jumping on this trend for weight loss? If so, what does that mean for you? Here we explore this and three other trends, so you can see how they impact active adults.Thanks to AFAA for this basic breakdown. 

See our  Healthy Meal Prep Cooking class class schedule below! 

The Diet

Clean Eating

The Basics: Followers eat more natural, whole, or raw foods, and avoid refined or processed foods. (They may also favor organic, non-GMO, and sustainably produced foods.) They avoid additives, preservatives, and high-fructose corn syrup.

The Science: Generally speaking, replacing processed foods with fresh, natural foods can be healthful. However, experts are reluctant to label foods containing preservatives as “unhealthy” and foods without them as “good for you.”

What You Need to Know: Can be difficult to sustain and expensive to follow. However, if done properly, it can improve your  nutrition intake, since processed foods often are less nutrient-dense than whole foods.Meal prep can be done ahead of time and save you cost and time. Check the Healthy cooking meal prep information below. 

The Diet

Gluten-Free

The Basics: Followers eliminate foods containing wheat, barley, rye, or triticale (and potentially oats, due to cross-contamination).

The Science: Those with celiac disease or other gluten issues may notice reduced gastro-related discomfort and bloating, headaches, and fatigue. Those without gluten issues report weight loss and increased energy, but experts say it may be due to overall healthier eating.

What You Need to Know: A  gluten free diet  can aid in weight loss, but followers need to be careful: Some gluten-free processed foods have more calories than the original version (for example, breads). Some athletes report an increase in energy, while others feel fatigued due to low carb intake. 

See our BLOG for several Gluten free recipes and' How to go Gluten free" 

The Diet

Low-Carb Low-Sugar

The Basics: Followers avoid foods high in simple (or total) carbohydrates, including white flour, refined sugar, starchy vegetables (such as corn and peas), and some fruits and juices.

The Science: A low-carb diet may aid in weight loss, especially around the waistline, and lower the risk of cardiovascular disease.

What You Need to Know: A diet that’s too low in carbs can result in low energy, loss of lean body mass, poor performance, and poor recovery, particularly for elite athletes.

The Diet

The  Paleo Diet 

The Basics: Followers eat fresh fruits and vegetables, wild-caught game and fish, and free-range farm products. They avoid flour, refined sugar, salt, processed foods, legumes, beans, and dairy foods.

The Science: Small, short-term studies found that the diet resulted in weight loss (5 pounds in three weeks), lowered blood pressure and cholesterol, and improved insulin sensitivity.

What You Need to Know: Going Paleo can help people reduce their intake of sodium, saturated fat, and refined sugars—all good things. On the downside, the diet’s low-carb profile can lead to reduced exercise performance. (Note: There’s a Paleo-for-sports diet that includes more carbs.)

Most women are aware that eating fruits, veggies, lean meats, grass fed beef, complex carbs and  being sure they get adequate protein, calcium , iron and vitamin D are important. Most struggle with HOW to prepare these foods.Thus, we are holding Healthy cooking classes February 25th and April 4th to help ease that struggle.

Contact us on how to enroll by calling 341-8679 or 

choose the Cooking tab on our app below 

https://itunes.apple.com/us/app/life-well-fit/id1046348217?ls=1&mt=8

 

Join our ACCOUNTABILITY group coming up where we will motivatate and educate you on healthy eating, proper movement to achieve your best life yet, meet new friends and gain confidence- click the link below! 

https://clients.mindbodyonline.com/classic/ws?studioid=24904&stype=-132&sView=day&sLoc=0&date=02/18/17 

 

We are here to help ease your fears  about starting to live a healthier lifestyle. Our tribe of women are here to welcome you. 

 

 

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Workout tips for Women Over 50

Workout tips for Women Over 50

We women tend to put others first ,make our to do list and forget to put oursevles on the list! Many of our clients at LIvewellfit are approaching their 50s and beyond. Here are 5 ways you should consider changing up  your workouts and nutriton for those of us over 50 . Owner Suzi McKee , age 57 knows what its like to see changes in your body and health but also follows thiese tips to stay" young' 

If you’re over the age of 50 and training regularly, you’re in an elite class! Many people your age have already stopped. The truth is you need exercise even more after transitioning into the second half of life. During and after menopause is when you store more body fat and lose muscle at a faster rate.

It’s not surprising that sarcopenia, age-related loss of muscle mass, is at epidemic proportions. Think of sarcopenia as the muscle equivalent of osteoporosis. You lose muscle mass to the point that you become less functional. Plus, your risk of health problems, including osteoporosis, type 2 diabetes, and cardiovascular disease go up. Exercise is your best weapon against these problems.

If you exercise consistently before your 50s, you’re likely in far better shape than your sedentary counterparts and you feel capable of doing things that the younger set does. That’s great! Yet, it’s important to listen to your body. You may be in great shape but now’s the time to make sure you stay fit without losing workout time due to injury. Here are five ways your workout should change after the age of 50.

Never Skip a Warm-up

Muscles become less flexible with age and tight muscles increase your risk of injury. When you were younger, you probably skipped the warm-up, when you were crunched for time, but don’t do it now. You recover more slowly from an injury when you’re older. Spend 5 to 10 minutes before your workout doing a dynamic warm-up to increase your core body temperature and make your muscles more flexible.

Now is also a good time to add a foam roller to your home exercise equipment. Using it before or after a workout boosts circulation to your muscles and makes them suppler – and it doesn’t have to be time-consuming. A study published in the International Journal of Sports Physical Therapy showed only 5 to 10 seconds of foam rolling of the hamstrings muscles increased range-of-motion scores on the sit and reach test. Although you can get results in less time, aim for a minute for each muscle.

Focus More on Power Training

It’s a given that you want to preserve strength, but don’t forget about power training. You lose strength as you age, especially if you don’t train. Just as concerning is the loss of power. Power is the ability to generate force quickly. It’s power that helps you push out of a chair and react quickly to catch yourself should you start to fall. Have you ever seen an elderly person who can’t get out of a chair without help? They lack strength, but just as importantly, they lack power. We actually lose power more quickly than strength as we age. Power-oriented exercises help preserve this important component of fitness and functionality.

How do you train for power development? Change the tempo of your weight-training sets. Include sets where you move a weight at a high-speed. Plyometric moves, like jump squats, are another form of training that focuses on speed of force production. Kettlebell swing and medicine ball slams also help you develop power. Make sure you’re doing some of these things.

Get Enough Protein

As you age, it becomes harder to build muscle, partially due to a phenomenon called anabolic resistance. When you’re young, it’s easier to build muscle strength than during the second half of life. That’s because your muscles become less responsive to anabolic signals that tell them to grow. In other words, your muscle cells respond less readily to certain hormones, including insulin, and to amino acids from protein in your diet that ramp up the synthesis of muscle proteins. One amino acid, in particular, is important for turning on muscle protein synthesis, the amino acid leucine.

One way to fight anabolic resistance is to consume leucine-rich protein sources throughout the day, especially right after a workout. Cheese, beef, chicken, and pork are all rich in leucine, but soybeans, beans, and seeds are too. If you eat a vegan diet, pea protein offers substantial quantities of leucine. Nutrition is even MORE important after the age of 50.

Get Enough Omega-3s

Omega-3s are heart-healthy fats that come in two main forms: long-chain omega-3s and short-chain ones. Of the two, long-chain omega-3s have been researched the most. Not only do these fats, abundant in fatty fish and fish oil, have anti-inflammatory benefits, they also help turn on protein synthesis in older muscles.

R Long-chain omega-3s seem to help with this age-related problem that makes it harder to build muscle. According to some research, omega-3s help activate anabolic signaling pathways in older muscles, making it easier to build muscle. In fact, long-chain omega-3s may have other health and fitness benefits. For example, some research shows they help with muscle recovery. Plus, their anti-inflammatory activity may even reduce delayed-onset muscle soreness. Make sure you’re getting enough of these healthy fats by eating fatty fish twice a week or by taking a fish oil supplement.

Have More Recovery Days

Working out with intensity is a time-efficient way to get the health benefits of exercise, but your body may recover a bit slower in the second half of life. Balance out those high-intensity days with recovery days to give your muscles and joints a rest. Vary your exercises. Don’t do the same movements over and over. Doing so places too much repetitive stress on your joints and muscles.

If you’re not doing it already, add a weekly yoga workout to your routine. Yoga helps elongate muscles and improve flexibility while helping your body recover from higher intensity sessions. Yoga is also a good stress reliever if you do it regularly. There’s even some evidence that yoga improves menopausal symptoms, like anxiety, hot flashes, and sleep problems. Keeping your workouts balanced and giving your body enough time to recover is even more important now that you’re older. SLEEP is huge for women .Without proper sleep, our cortisol levels remain higher which means we have that extra body fat hanging around. We offer Sleep Seminars for our clients with suggestions such has :

*Have  a curfew for any phone, tv or screen time at least one hour before you wish to fall asleep.

*Get early morning sun and walk barefooted in the grass if possible for 10 minutes to help wtih 'earthing" . That may sound way out there, but its true, your body is "electric". 

*Wine... oh we do like a glass every now and then, but have your last sip at least 2 hours before bedtime. Alcohol  actually causes women to wake up in the middle of the night and tends to increase hot flashes..

The Bottom Line

Keep training! Hopefully, you’re so impressed with the health benefits of exercise that you’ll make it a lifelong habit. But be kind to your body. Feed it well, give it enough protein, get your omega-3s, and give your body enough time to recover from intense workouts.

We offer our Beginner OVer 50 fit camps , female personal trainers over age 50, as well as our Golden Girls classes for women over 50. 

We have a fabulous APP where you can get special pricing, first class free and see upcoming events. Click this link to take you there easily!

https://itunes.apple.com/us/app/live-well-fit/id1046348217?mt=8

 

We have  6  female  Personal Trainers  of all ages and specialties. Ages 28, 30, 44, 57, and 65 ! Fill out a form here for us to line you up with one that fits YOU..Need fine tuning or want a personal touch?  Set up a personal training session with one of our female trainers here: http://forms.live-well-fit.com/view.php?id=4716

We offer NON  impact claseses such as pilates, cycling, Cize dance, barr, Weight training, TRX and personal training. You can pay per session or a block of classes.

This is a GREAT place to start taking care of you!

 

Call Misti, our mananger ,  to find out more on how to get started  at 806-341-8679 or choose the FIT CAMP tab here!  https://itunes.apple.com/us/app/live-well-fit/id1046348217?mt=8

 

 

 

Come be a part of a FUN TRIBE of women over 50!!!

 

 

 

 

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How to Make Meal Prep a Breeze

How to Make Meal Prep a Breeze

You WANT to eat healthy but you have no TIME, right?

Try these tips with complete details as well as a grocery list!  Attend our upcoming Healthy Cooking class on Saturday February 25th at 1:00 to learn how to Chop, dice, pickle and prepare even more healthy foods.

Choose the cooking tab at www.schedule.live-well-fit.com 

Need Accountability ? choose the ACCOUNTABILTITY TAB there as well! 

 

Here’s how to make all of this in 90 minutes or less:

1. Preheat oven to 375° F. Spray two baking sheets with nonstick spray.

2. Cut 1 head of cauliflower into florets (about 3 cups). Toss in a bowl with 2 tsp. olive oil to coat. Cut the spaghetti squash in half, rub the flesh of each half with 1 tsp. olive oil. Cut 1 red pepper in half and remove the seeds; set the other half aside.

3. Place cauliflower florets and 1 red pepper half on a baking sheet. Place the spaghetti squash (cut-side up) and 1 cup cherry tomatoes on another baking sheet. Spray red pepper and tomatoes lightly with nonstick cooking spray. Season vegetables on both baking sheets with salt and pepper. Place both sheets in the oven and let them roast.

4. After 15 minutes, remove the baking sheets. Remove the tomatoes from one and the bell pepper from the other. Set the tomatoes and bell pepper aside to cool. Stir the cauliflower and return cauliflower and spaghetti squash to oven. Cook until tender when pierced with a fork, about 15-25 minutes. Remove baking sheets from oven and place on a rack to cool. Leave oven on.

5. While the vegetables are roasting, cook 1 cup dry quinoa with 2 cups water on the stovetop or in a rice cooker. When cooked, set aside. 

6. Finely chop 3 garlic cloves. Heat a nonstick pan over medium heat. Add 2 tsp. olive oil and the chopped garlic; cook, stirring constantly for one minute. Add 20 oz. ground turkey, using a wooden spoon or spatula to break into smaller pieces. Cook the turkey until it is no longer pink, approximately 6 minutes. Season with 2 tsp. oregano, and add salt and pepper to taste. Set aside.

7. Drain the three cans of tuna and place the tuna into a medium bowl. Drain and rinse the white beans. Add the beans to the medium bowl. To make the chimichurri sauce, add 2 Tbsp. olive oil, 2 Tbsp. red wine vinegar, as much cilantro as you want, and crushed red pepper, salt, and pepper to taste. Fill three food containers with 1 cup arugula. Top arugula with tuna mixture, dividing evenly between the containers. Seal containers and place in refrigerator.

8. Fill two food containers with 1 cup spinach. Top each portion of spinach with 3 oz. sliced turkey breast, ½ cup lentils, ¼ chopped raw bell pepper, and 2 Tbsp. sunflower seeds. (Drizzle with good balsamic vinegar just before serving.) Seal containers and place in fridge.

9. Spray a 13 x 9 inch baking dish with nonstick spray; set aside. Heat a large pan over medium-high heat. Add four cups spinach and cook until just wilted, stirring frequently, about 3 minutes. In a large bowl, combine spinach, 1 cup halved cherry tomatoes, 2½ cups cooked quinoa, 8 eggs, ¾ cup cottage cheese, and salt and pepper to taste. Pour quinoa mixture into baking dish, bake for 20-25 minutes or until a toothpick inserted into the center comes out clean. Allow to cool, then cover with foil and place in fridge. 

10. Using a spoon, scrape out the flesh of the spaghetti squash. Divide squash between three food containers, adding about ¾ cup to each. Top each portion of squash with ¾ cup cooked ground turkey mixture, basil, and ⅓ of the roasted tomatoes. Seal containers and place in fridge.

11. Chop the roasted bell pepper. Season remaining cooked ground turkey mixture with 1 tsp. cumin and 1 tsp. chili powder. Add the bell pepper and as much cilantro as you want. Divide mixture evenly between two food containers. Add 1 cup roasted cauliflower to each container. Seal containers and place in fridge.

12. Prepare three small containers with ¼ cup hummus and 2 large lettuce leaves. Count out 2 servings each of 20 pistachios.

13. Sit back and celebrate the fact that you’ve prepped all your food for the week in just 90 minutes or less!

Grocery List

Vegetables:
2 cups cherry tomatoes
6 cups spinach
1 medium red bell pepper
1 head romaine or butter lettuce
3 cups arugula
1 bunch cilantro
1 bunch fresh basil
1 head garlic
1 spaghetti squash (about 2–3 lbs.)
1 small head cauliflower or 1 bag cauliflower florets

Fruits:
3 small apples
2 medium oranges
1 bag frozen strawberries
1 bag frozen peaches

Bulk:
1 cup quinoa
40 pistachios
4 Tbsp. sunflower seeds

Dry and Canned Goods:
1 jar all-natural nut butter
1 can white beans
1 can cooked lentils

Proteins:
6 oz. lowfat cottage cheese (or ricotta)
8 eggs
6 oz. nitrate-free, low sodium deli sliced turkey
3 cans light tuna, packed in water, no salt added
20 oz. ground turkey

Deli:
Prepared hummus

Pantry:
Dried oregano
Crushed red pepper
Red wine vinegar (or sherry vinegar)
Balsamic vinegar
Cumin
Chili powder

 

Need ACCOUNTABILITY for your workouts, meal prep and staying on track?

our upcoming  ACCOUNTABILITY GROUPs start Saturday February 18th!

What do you we do in that?  

Focus on Goal Setting and Accountability!
*For Tribe Members Only - you must have a class package to participate
 
This 3-Month program will follow along with your Fitbook fitness planner. 
You'll get
*your own accountability group
*weekly motivation emails
*weekly group meetings
*monthly weigh-ins
1st meeting is February 18th 1:00
* Weigh and Measure Saturday  February 18th 
 
Payment Options:
1. $99 up front, get your Fitbook for free!
2. $33/month plus $24.95 for your Fitbook ($57.95 up front)
 to enroll choose the ACCOUNTABLILITY tab at www.schedule.live-well-fit.com
 

 *thanks To coach Suzi Mckee from Beachbody with this helpful blog poast 

www.beachbodycoach.com/suzicmkee 

 
 
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"Suzi is a woman on a mission.  She is all about helping all women get fit and live a healthier lifestyle.  Her motivation and expertise cannot be matched.  She truly cares about her clients."
~Cherra LaFleur

Before & After
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Before & After

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Before & After
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"I feel amazing and I am so thankful I decided to do the challenge!"
~Tina Hicks
60 Day Challenge - Lost 24.75 inches
8.8lbs, 9.4 Body Fat and 98 BMI


Before & After

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