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How Does Exercise Affect Your Mental Health?

How Does Exercise Affect Your Mental Health?

It’s often difficult to think about the physical aspects of your body as being associated with the mental aspects of your body. However, the link between both physical and mental is very strong, and the things that you do physically to your body can have a massive effect on your emotions and how you feel on a day to day basis. When you start exercising, you might notice that there are certain affects on your mental health. Here are some of the main ways your mental health will be affected when you start exercising regularly.

  1. You will have more self-confidence

Lots of people start exercising in the first place in order to build their self-confidence. A lack of self-confidence can be a terrible thing, and it can stop people from doing the things that they want to do. Exercise helps to build confidence since it gives you a sense of achievement regarding your body, and if you work hard enough to start seeing results, you’ll become happier with your body.

  1. Exercise releases endorphins

Endorphins are the hormones which make you feel happier, and one of the most common ways these are released is through exercise. They can also be released by eating healthy foods, hugging someone or being intimate with a person you love or are very close to. If you’re feeling down and you want a quick way to give yourself a boost, go for a run or head to the gym.

  1. It will boost your immune system

Exercising regularly can help to give your immune system a boost, and while this is definitely a physical side effect of working out, it is also a mental side effect too. With a better immune system, you’ll be less likely to develop depression, anxiety and other mental health issues. A strong immune system also means that you will develop less colds and flus, which can make you feel low and down about yourself, particularly if you need to take time off work or have to miss out on certain occasions or engagements.




  1. You can get rid of anxiety

If you have anxiety, you can get rid of some of it in the short term by exercising. If you exercise using intense workout methods, it can be a great way to release tension and worry that you might be feeling. A regular exercise schedule could mean that you greatly alleviate your symptoms of anxiety in the long term too.

 

9 Tips for Sticking to Exercise Long-Term

9 Tips for Sticking to Exercise Long-Term

 

Starting an exercise program is only half the battle. Sticking to exercise long-term is a huge challenge for most people. You may start out strong, never missing a workout, and you may even be seeing some positive challenges with your body and energy, and then suddenly life gets in the way. You may start missing a workout once and while, but then before long, you’re missing several a week. Once you start skipping workouts, it gets easier to skip the next time. Once you get out of the regular routine it’s difficult to get back on track. You might just hate exercising and eventually stop because you’re miserable, or maybe you’ve become bored with your routine. No matter what is affecting your motivation to keep up with your exercise program, you’ll find some helpful tips below on how to stick to exercise long-term.

 

Find something you enjoy. – If you hate your exercise program, chances are good that you won’t stick with it long-term. Life’s too short to stick with a type of exercise you hate. Take the time to find something you enjoy. Don’t be afraid to try new ways of getting exercise, and don’t give up till you find something that you enjoy.

 

Schedule your exercise to ensure you have the time. – Make exercise a priority by scheduling time for it. Many people find it helpful to exercise in the mornings so that nothing gets in the way of it later in the day. If you schedule your exercise time like you would a doctor’s appointment, then you’ll be on your way to achieving your goals and you’ll set yourself up for long-term success.

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Track progress. – Be sure to track your progress so that you will have something to look back at when your motivation starts to wane. If you can see how far you’ve come by looking at a fitness journal and pictures, you’ll be more likely to succeed long-term.

 

Take pictures. – Take pictures once a week so that you can see your progress. Some people prefer to take monthly pictures, and that’s perfectly fine. You will see more changes month to month than from week to week, and that works better for some people Just be sure you record your progress through pictures.




Find a workout buddy. – If you need help staying on track, you may want to consider a workout buddy. If you choose to have a workout buddy, just be sure you don’t allow them to get you off track if they quit. You have to be willing to move forward without them.

 

Start slow. – It is human nature to want to start out full force with an exercise program when motivation is high, but avoid this temptation. If you jump in too fast you could risk injury, excess soreness, and you are at risk to burn out and quit.

 

Don’t be afraid to change up your routine if you get bored. – Don’t let your exercise routine get stale, be willing to change things up to keep it exciting. Try a new class, a sport, or change your weightlifting routine. Do what it takes to keep the fun and excitement in your workouts.

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Celebrate milestones. – Did you lose 5lbs? Did you meet a weightlifting goal? Did you go down a jean size? Celebrate these small milestones with something other than food.

 

Keep a packed gym bag ready. – Everyone has busy mornings where they’re running around trying to get everything they need, and these are the mornings you’re at risk of skipping a workout. Pack your gym bag the night before and prepare any meals you may need. Set yourself up for success.

 

These tips can help you stay on track with your exercise program long-term. If you plan ahead, celebrate your success, and find something you enjoy, you will succeed with your exercise program. You will feel awesome once you meet your fitness goals, and these tips will help you on your fitness journey.

 

 

20 Top Gut-Friendly Foods

20 Top Gut-Friendly Foods

20 Top Gut-Friendly Foods

Are you having digestion problems like bloating, gas, diarrhea, or constipation? None of these issues are fun to deal with, and they can be embarrassing to live with or even talk about. There’s no need to be embarrassed though, because everyone has dealt with these things from time to time. Sometimes poor gut health is linked to serious diseases such as inflammatory bowel diseases, obesity, diabetes, liver diseases, chronic heart diseases, and some cancers. Even though poor gut health can have serious consequences, there is help available, and in fact, much of what you need is just the right types of food. There are many gut-friendly foods to help you get your digestive tract back in balance. You will feel better, look better, and you will actually be healthier once your gut health has improved.

 

There are two types of gut-friendly foods, probiotics and prebiotics. The type you normally hear the most about are probiotics because you hear about them being in foods, especially yogurt. Probiotics are healthy bacteria to help improve the health of your gut flora or gut microbiome. Prebiotics are different. Prebiotics provide food to your healthy gut bacteria. They help your good bacteria grow so that they can keep the bad bacteria in check. If your good bacteria to bad bacteria ratio is good, you will be healthier and will reduce your risks of some serious health problems. Below you’ll learn about 10 of the best foods with probiotics and 10 of the best foods with prebiotics so that you’ll know what foods to eat to improve your gut health and in turn improve your overall wellness and health.

10 Probiotic Foods to Improve Gut Health

 

Use these foods to increase the good bacteria in your gut, so that they can fight the bad bacteria and improve your gut health.

 

  • Kimchi – A Korean side dish made from fermented vegetables, mostly cabbage.
  • Sauerkraut – A fermented cabbage that is commonly eaten with sausage.
  • Yogurt – A fermented milk product, often sweetened with added fruit or flavoring.
  • Tempeh – A fermented soy product, often eaten by vegetarians for protein.
  • Dark chocolate – Chocolate made without milk solids and are higher in cacao.
  • Green olives – Fermented green olives in a brine, and they’re mostly sold in jars.
  • Pickles – Fermented or pickled cucumbers. They’re fermented in a vinegar solution or brine.
  • Cottage cheese – A fresh cheese curd with a mild flavor. Often paired with salad or fruit.
  • Sourdough bread – Bread made from a fermented dough.
  • Miso – A Japanese seasoning made from fermented soybeans. Often eaten in miso soup.

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10 Prebiotic Foods To Improve Gut Health

 

Use these foods to feed the good bacteria in your gut so that they grow stronger than the bad bacteria.

 

  • Chickory Root – Used as a food additive and can be used as a coffee substitute.
  • Onions – A healthy bulb vegetable related to leeks and garlic. Tastes great raw or cooked.
  • Leeks – A vegetable that tastes like a mild onion. Great in soups or as a side dish.
  • Asparagus – A spring vegetable that is high in fiber and contains a mineral that helps insulin distribution in your body.
  • Dandilion Greens – The leaves of the dandilion flower can be eaten raw or cooked.
  • Garlic – Garlic is related to the leek and onion, and it’s used for flavoring. Can be used raw or cooked.
  • Bananas – A sweet fruit that is high in potassium
  • Apples – A fruit high in fiber. It comes in many varieties and several colors.
  • Whole grains – Some rice, some bread, wheat, barley, quinoa, and oats.
  • Legumes – Lentils, peanuts, and a variety of other beans.




Eating the foods above regularly will ensure that your gut flora and microbiome are in optimal health. The list of probiotic foods will add healthy bacteria to your gut, and the list for prebiotics will feed and strengthen the good bacteria. As your good bacteria to bad bacteria ratio improves, your health will improve and you’ll lessen your risk of diabetes, heart disease, and some cancers. Paying attention to your gut health is vital, and these foods will help you improve it so that you can be as healthy as possible. Once your gut health improves, you won’t have as many digestion problems such as gas, bloating, constipation, and diarrhea.

 

5 Diet Tips That’ll Help You Sleep Better

5 Diet Tips That’ll Help You Sleep Better

 

Sometimes it’s not easy to get to sleep at night and get the rest you need. For some people, problems with sleep happen only once and a while, but for others, it’s an ongoing and chronic problem. Insomnia isn’t healthy because your body needs rest to recover and repair itself. People with sleeping problems have more risk of serious health problems like heart disease and diabetes. Obesity and excess belly fat are also common in people who struggle with getting the proper amount of rest. Some people get enough rest, but it’s restless and they remain tired the next day. If you’re having any of these problems, it’s important that you take steps to get more restful sleep. Below are some tips that’ll help you sleep better.

 

Eat small, well-balanced meals spread evenly throughout the day. – Eating small meals and snacks that are spread through the day will help you control your blood sugar levels. With small, steady meals, you won’t get the severe highs and lows that cause bursts of energy followed by periods of extreme tiredness and low energy that often lead to naps. Daytime napping can cause you to have problems sleeping at night.

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Avoid high fat or acidic foods in the evenings. – Fatty foods and highly acidic foods can cause problems with heartburn and acid reflux at night, leading to little or poor quality sleep.

 

Drink a soothing tea before bed. – Some people swear by chamomile tea for relaxing close to bedtime. There are also other tea blends that have been formulated to help you relax for better sleep. If you enjoy a warm cup of tea, this might help you fall asleep faster at night. Just make sure the tea you choose is caffeine free.




Avoid caffeine in the afternoons and close to bedtime. – If you can, avoid caffeine, but if you can’t get rid of your morning coffee, try to avoid caffeine afternoon so it doesn’t affect your ability to fall asleep and stay asleep.

 

Avoid alcohol. – At first, it may seem like alcohol makes you sleepy and helps you fall asleep, but alcohol is tricky. It may help you get to sleep, but once your body processes the alcohol and it turns to sugar in your body, you will get a jolt of energy that could affect your sleep. Many people will wake up in the middle of the night when they drink before bed, and then when it’s time to get up they’re tired and want to go back to sleep.

 

Bonus Tips:

 

Go to bed at the same time every night. – Going to bed at the same time every night will help your body get into a routine and it will be easier for you to fall asleep at night. If your bedtime changes daily, your body won’t know when to send the hormones to help you fall asleep and it could make it difficult for you to fall asleep and lead to poor quality of sleep.

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Exercise in the mornings or early afternoon – Don’t exercise in the later afternoons or evenings. Your body will get a burst of serotonin and other hormones that will make it difficult to wind down for bed.

 

No screen time close to bed – Avoid watching television, computers, your phone, and reading devices close to bed time. The light will make it difficult for your body to transition to bedtime.

 

If you’ve had problems with sleep, these diet tips should help you sleep better. The bonus tips will go hand in hand with the diet tips, and in no time you’ll have your body regulated. If you do all of these things and still have trouble sleeping, you may want to consider seeing a doctor because there could be a serious problem.

3 Foods That Are Good for Bone Health

3 Foods That Are Good for Bone Health

If you are concerned about being able to maintain proper bone health as you age, you are definitely not alone. It has been widely suggested that osteoporosis is effecting more than ten percent of the population of western countries alone.

Now you are likely thinking that you just need to consume enough dairy, like drinking milk for example, in order to maintain the best bone health but this is not the case – many studies have shown that the Vitamin A that is in milk can help the onset of osteoporosis if taken in high levels. Here are three foods that are dairy-free that can assist you in maintaining great bone health and avoid the onset of osteoporosis.

Category Archives for Fitish Food

3 Foods That Are Good for Bone Health

3 Foods That Are Good for Bone Health

If you are concerned about being able to maintain proper bone health as you age, you are definitely not alone. It has been widely suggested that osteoporosis is effecting more than ten percent of the population of western countries alone.

Now you are likely thinking that you just need to consume enough dairy, like drinking milk for example, in order to maintain the best bone health but this is not the case – many studies have shown that the Vitamin A that is in milk can help the onset of osteoporosis if taken in high levels. Here are three foods that are dairy-free that can assist you in maintaining great bone health and avoid the onset of osteoporosis.

1) Blueberries

If you are looking for something new to add to your morning oatmeal or smoothie consider adding some blueberries. Blueberries are extremely rich in antioxidants in addition to containing osteoporosis fighting phytonutrients. Many studies that have been conducted by healthcare professionals have shown that consuming blueberries can reduce the risk of getting osteoporosis as we age. Much of the evidence behind this research has been shown in the blueberry’s ability to support a woman’s hormones both during and after they go through menopause. When you are shopping for blueberries get organic and not those that have been likely treated with pesticides.

 

2) Fish

There are so many great benefits to adding fish to your diet but where you aware that by adding the omega 3 fatty acids that are contained in fish you can actually improve bone density and help stop the progression of osteoporosis? The great news is about using fish in your diet is that you can see results in as little as four months.

 

3) Onions

Onions are widely known for causing bad breath in those that enjoy them, however you can enjoy the benefits of great bone health by consuming more of them! Onions have been shown to cause the death of cells known as osteoclasts which are responsible for the breakdown of the bones.

While diet will play a huge part in making sure your bones are as healthy as possible, you must never discount the benefits of a proper exercise program and getting enough sun during the day. The combination of all three of these factors will assist in making sure you maintain good bone health and avoid the progression of osteoporosis.

1) Blueberries

If you are looking for something new to add to your morning oatmeal or smoothie consider adding some blueberries. Blueberries are extremely rich in antioxidants in addition to containing osteoporosis fighting phytonutrients. Many studies that have been conducted by healthcare professionals have shown that consuming blueberries can reduce the risk of getting osteoporosis as we age. Much of the evidence behind this research has been shown in the blueberry’s ability to support a woman’s hormones both during and after they go through menopause. When you are shopping for blueberries get organic and not those that have been likely treated with pesticides.




2) Fish

There are so many great benefits to adding fish to your diet but where you aware that by adding the omega 3 fatty acids that are contained in fish you can actually improve bone density and help stop the progression of osteoporosis? The great news is about using fish in your diet is that you can see results in as little as four months.

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3) Onions

Onions are widely known for causing bad breath in those that enjoy them, however you can enjoy the benefits of great bone health by consuming more of them! Onions have been shown to cause the death of cells known as osteoclasts which are responsible for the breakdown of the bones.

While diet will play a huge part in making sure your bones are as healthy as possible, you must never discount the benefits of a proper exercise program and getting enough sun during the day. The combination of all three of these factors will assist in making sure you maintain good bone health and avoid the progression of osteoporosis.

 

Win The Guru Subscription Box from YogaClub.com (arv $160)

Welcome to the YogaClub.com Giveaway. We are excited to be able to offer 1 winner The Guru Subscription Box (arv $160). You can read all about YogaClub.com here.

The winner must be 18 years of age or older and a resident of the US to enter

This giveaway will run from 11.5-11.19 11:59 pm est
The winner will have 24 hours to respond to the winner notification email.

You can enter on the Rafflecopter widget below. Good Luck!
a Rafflecopter giveaway

Disclosure:
We reserve the right to make revisions, to cancel, or suspend this contest for any reason. We are not associated with any of the companies named above. The odds of winning are based on the number of entries received Open to the US 18+ only. Confirmed Winner(s) (by Random.org) will be contacted by email. Winner(s) have 24 hours to respond before a new winner is chosen. No purchase necessary. Void where prohibited by law. The sponsor(s) will be responsible for product shipment to winner(s) of this giveaway. What U Talking Bout Willis? (and any other blog participating) is not responsible for product shipment/delivery. This event is in no way administered, sponsored, or endorsed by, or associated with, Facebook and/or Twitter, Google, Pinterest. This disclosure is done in accordance with the Federal Trade Commission 10 CFR, Part 255 Guides Concerning the Use of Endorsements. Entrants must only enter with either one email address, IP address and/or Facebook account, anyone found violating these rules will be disqualified. It is at the sole discretion of the admin of the giveaway if the winner has met the rules or not.

AB DOER 360 $200+ ARV GIVEAWAY

John Abdo ranks among the world’s most honored fitness coaches and inventors.  While John’s career includes Olympic trainer, author, and lecturer, he is perhaps best known as the master trainer who brought to the fitness world the AB Doer.

John – who is a Fitness Hall of Fame inductee – first launched his famous exercise machine in 1997.  A lot has happened to the AB Doer over the past 20 years – and the AB Doer 360 is John Abdo’s newest – and best – version of the iconic machine.  We had an opportunity to work with the AB Doer over the past month – and you can really ‘feel the burn.’  It’s really no wonder why there are over five million AN Doer users.  The AB Doer 360 enlists multiple patented technologies that work together to tone muscle, condition cardio and even provides a massage – thanks to its dual-foam roller system delivers a comforting back massage while exercising.

For busy folks like us, John fine-tuned his AB Doer 360 to condense workout times by combining multiple exercise motions all at the same time, as his patented ’Spinal Mobility Chamber’ allows the body to move naturally to condition your body and midsection 360 degrees.  The all-new AB Doer 360 shapes the body and helps reduce fat in a simple-to-use, easy-to-store exercise machine.  We particularly like how the AB Doer 360 does it all, as opposed to other exercise systems that require different locations and settings for various exercises.

The place to bring home your AB Doer 360 is GetAbDoer360.com.  But we’re giving away one right here!

Here’s how to enter for your chance to win an AB Doer 360:

You must be a resident of the US and 18 years of age or older to enter.

This giveaway will go from 10.17-31 11:59 pm est

All you have to do is enter on the Rafflecopter below and Good Luck!

a Rafflecopter giveaway

Disclosure:
We reserve the right to make revisions, to cancel, or suspend this contest for any reason. We are not associated with any of the companies named above. The odds of winning are based on the number of entries received Open to the US 18+ only. Confirmed Winner(s) (by Random.org) will be contacted by email. Winner(s) have 24 hours to respond before a new winner is chosen. No purchase necessary. Void where prohibited by law. The sponsor(s) will be responsible for product shipment to winner(s) of this giveaway. Mom Blog Society (and any other blog participating) is not responsible for product shipment/delivery. This event is in no way administered, sponsored, or endorsed by, or associated with, Facebook and/or Twitter, Google, Pinterest. This disclosure is done in accordance with the Federal Trade Commission 10 CFR, Part 255 Guides Concerning the Use of Endorsements. Entrants must only enter with either one email address, IP address and/or Facebook account, anyone found violating these rules will be disqualified. It is at the sole discretion of the admin of the giveaway if the winner has met the rules or not.

Almond Chocolate Chia Bars

Are you looking for a snack that is both healthy yet decadent? Yes please! You should try these Almond Chocolate Chia bars. They are so easy to make,  you don’t have to cook and they are fast and easy too! Even my kids can make these.

These Almond Chocolate Chia Bars are the perfect bar for snacking! No bake, paleo, refined sugar free, gluten free, vegan, dairy free.

Perfect for both pre and post workouts or whenever you want a little chocolate treat and you don’t have to feel guilty about it because this is REAL FOOD and good for you!

Almond Chocolate Chia Bars

  • 1 cup oats
  • 1/2 chia seeds
  • 1/4 cup unsweetened, shredded coconut + two tablespoons for topping
  • 3 tablespoons raw cacao powder
  • 1/2 cup almond butter
  • 1/4 cup raw honey
  • 1/2 teaspoon almond extract
  • 1 tablespoon maple syrup
  • 2 tablespoons almond milk

In a large bowl combine the oats, chia, coconut and cacao powder. Mix.

In a small bowl, heat the honey and almond butter together. Mix in the syrup and almond extract until everything is combined.

Pour the wet into dry and begin mixing together. Once everything is mostly coated, add in the almond milk and mix until sticky looking.

This will take a few moments, really mix it up.

Line an 8×4 pan with parchment paper and place the mixture into the pan. Using a second piece of paper press the mixture down evenly into the pan.

Sprinkle the coconut and use a silicone spatula to press it into the mixture.

Freeze for 60 minutes. Remove from the freezer and cut into bars.

Makes five bars.

5 Ways You Can Use Coconut Oil to Lose Weight

Five Ways to Use Coconut Oil to Lose Weight

When it comes to weight loss, coconut oil is often considered a fat-burning super food. Making coconut oil a regular part of your diet gives your metabolism a boost and keeps your appetite in check.

Want to start taking advantage of the power of coconut oil? Here are five simple ways to make it part of your diet routine.

Stick With Supplements

The easiest way to work coconut oil into your schedule is to buy supplements. While this method doesn’t let you experiment with the flavor of coconut oil, it makes getting the recommended dosage as easy as taking a couple of capsules every day.

Use in Place of Other Oils

Whenever a recipe calls for cooking oil, vegetable oil or olive oil, take the opportunity to use coconut oil instead. Many recipes, which call for butter or margarine can also be prepared with it. Not only does this infuse your meals with the nutritional benefits of coconut oil, it helps to eliminate unhealthy fats from the menu.

Add a Splash to Coffee or Tea

A bit of coconut oil in your coffee or tea is a great start to your morning routine. It reduces hunger cravings and keeps you from reaching for snacks throughout the morning and afternoon.

Create DIY Dressings and Toppings

Coconut oil can be used to make a variety of healthy dressings, toppings and dips. Keep several of these homemade condiments on hand. It makes adding a bit of coconut oil into every meal a breeze!




Blend Into Shakes or Smoothies

Healthy shakes and smoothies are a popular way to turn fruits and vegetables into tasty, refreshing treats. Add some coconut oil to your smoothies and they’ll be more effective at satisfying your hunger. To make the healthiest smoothies, try to use fresh ingredients and as little sugar as possible.

Surprising to some, cooking oil is one of the most versatile products in your pantry. When weight loss is the goal, there’s absolutely no reason not to use it.

6 Ways to Overcome Cravings

6 Ways to Overcome Cravings

Food cravings have a way of sneaking up on you. No one is immune. But, the good news is this. There are several ways to overcome cravings. These are just a few of them to consider.

Distract Yourself

When you’re craving something sweet distraction can be your best friend. Try calling or texting a friend, picking up a good book or even exercising for a few minutes. It really does help to keep cravings at bay.




Wait it Out

Even though it may seem like your craving is going to last forever, it won’t. Think of a craving like a wave. It hits you, it builds up and then it disappears.

Drink Water

You can actually be thirsty when you feel hungry. Who knew, right? The next time you get a craving for something, drink a large glass of water. Many times, the urge to eat something disappears in just a few minutes. Better yet, drinking plenty of water is good for you!

Get Plenty of Rest

Depriving yourself of sleep sometimes leads to more cravings. When you don’t get enough rest, it causes the hormones that affect your appetite to fluctuate wildly during the day.

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Eat Regularly

It’s always best to eat on a regular schedule, if possible. Hunger is one of the main reasons people experience cravings. But, if you can’t eat on a regular schedule, one easy solution is to keep healthy snacks on hand.

Never Go Grocery Shopping Hungry

Going food shopping when you’re hungry is one of the worst things you can do when you’re craving food. Why? More cravings and impulse buys! Not only that, do you really want to be one of those shoppers who eats a bag of chips right there in the store?

These are five super-simple ways to overcome cravings. Don’t let these annoying urges get the best of you. Remember, these tips, the next time you get hungry. The bottom line is you’re stronger than they are!