I am so very excited to announce the grand opening for my B.O.T.A. fit bootcamp!! This Saturday, March 1st in Scarborough ontario at 200 Mcintosh street inside the St. Pauls United Church! I will be doing classes at 9:000am, and 11:00am and also a Nutrition seminar at 10:00am. If anyone would like to come and try a class out, please send me a message, or visit my website! Hopefully those of you in the area can make it out! :)
Are you drinking enough water? It is soooo important to make sure you are getting the proper amount of water in your system! It helps keep your skin healthy, helps you lose weight, helps keep bloated-ness down, helps with digestion, can help with headaches, toxin elimination and so much more! A lot of people have a hard time drinking just plain old water… so have some fun with it!!! This is my favorite way to drink my water right now:
I brew a giant jug of green tea the night before so it is cooled down in the morning! (green tea is high in antioxidants, and also can help raise your metabolism!)
In the morning I add lemon juice (vitamins and alkalizing) and stevia (an all natural no calorie sweetener).
I drink 4 liters of this a day, plus additional water (im drinking a lot because I am cutting for my fitness competition)
Give it a try and stay hydrated!!
Perfect post workout. Made my vanilla ice cream protein shake nice and thick with some ice and a banana. And a bubble bath with sage oil, baking soda and epsom salts. Felt amazing. (All three are very good for the skin. Epsom salt is also great for relaxation and magnesium!) Try it! :)
Doing a little slam ball today with my sand bell to burn out the shoulders! Killlller shoulder day :)
Hey People! I have a facebook page where I post all about my journey, my business, and fitness and health tips! Check it out, and give it a live!! :) Thanksssss <3
Prepping meals for the week makes it so much easier to stick to your diet! Just gotta grab a bag and eat it! :)
Did you survive all the temptations and amazingness of the goodies on Valentines day? The best part of Valentines day is the chocolate!!! Are you familiar with all the great benefits of chocolate?
Now keep in mind that I do not mean milk chocolate, white chocolate or sweetened chocolate…but pure raw cacao! Pure raw cacao is actually a super food. Super foods are jam packed full of nutrients that in order to get you would need to eat a variety of other foods.
Whats in Chocolate? SOOOOO much!
Chromium (helps with balancing blood sugar)
Zinc (great for the immune system, and for raising testosterone in males)
Magnesium (great for the heart, flow of oxygen through the blood)
Antioxidants (Cacao has the highest amount of antioxidants by weight. This will help with aging, and fighting off diseases like cancer)
Iron (critical part of hemoglobin in blood, which carries oxygen through our blood. It is also high in Manganese, which will help the iron oxygenate the blood).
Serotonin/Tryptophan (Both help with elevating moods)
Fiber( Helps for healthy digestion)
It is important to make sure that you are eating raw pure cacao. Eating chocolate with added sugar or milk or chemicals, or that has been cooked destroys a lot of its goodness.
Interesting fact about chocolate was that it used to be used for currency because it was valued so much. To make chocolate more affordable to everyone milk, sugar and chemicals were added. This is one of the worst things that has happened to one of the best super foods!
Next time you are craving some chocolate, grab some real, pure, raw cacao! You won’t regret it! :)
I am super excited that my website is now up and running! I am a certified personal trainer, and a Registered Holistic Nutritionist! Not only do I do in house training and custom meal plans, but also online nutrition and fitness plans as well! Check out my website www.gabbefit.com :) Much love! <3
Calcium is one of the most abundant minerals in the body! Our body uses calcium to build our bones, and our teeth! Did you know that it is also flowing through our blood?
It is important for our blood, for homeostasis to have the proper amount of calcium. If it does not, then calcium will be taken from the bones to fix this. This is why it is important to make sure you are getting the proper amount of calcium, to ensure that as you age you do not get osteoporosis.
Calcium and magnesium work together to contract (calcium) and relax (magnesium) the heart. This is why it is crucial to have the proper amount of calcium in our bodies. Vitamin D helps absorb calcium into the blood, so it is important to make sure you have enough. If you are taking a calcium supplement, you can help it to be absorbed by taking it after being in the sun (be careful not to get too much sun!). Be sure that you are getting enough magnesium, because calcium is more readily absorbed than magnesium, and will compete with it (this is why you will see a lot of calcium supplements with magnesium).
Also be sure that you are not consuming more phosphorus than calcium. Phosphorus is more readily absorbed than calcium, so if you are consuming more phosphorus than calcium, then your body will excrete more of the calcium that you are consuming, rather than absorbing it. Unfortunately with the way many people eat, they are consuming vast amounts of phosphorus. While eating the SAD diet (Standard American Diet) most people have a ratio of 1:3 or 1:4, calcium to phosphorus where as the body needs it to be more of a 1:1 or 1.5:1 calcium to phosphorus ratio. Foods that are super high in phosphorus that people should cut back on: Meat, soda and refined/processed foods! Phosphorus is apart of all cells, so there is a very high content in all meat foods (especially red meats), and phosphoric acid (phosphorus) is added to sodas.
How do you ensure you are getting a good amount of calcium?
-First, eat foods that have calcium in them. Some good sources of calcium: Sesame seeds, broccoli, goats cheese, sardines, collard greens, almonds, soybeans, sunflower seeds, molasses(also good source of iron), kelp. Milk products are high in calcium, but eating too much milk can be damaging to the body, especially to the 90% of the population that has an intolerance to milk products.
-Protein and fat can help calcium be absorbed, but too much of either can hinder the absorption rate. Be careful that you are not eating too much of either.
-Exercise!! Getting your daily dose of exercise will help your body absorb calcium! It will help your bones become stronger as well, which is going to give you a better chance of not developing osteoporosis.
-Vitamin A, and C can help calcium be absorbed.
-Taking a calcium supplement can be beneficial. The best times to take it would be between meals, or right before bed. The stomach is more acidic at these times, which is better for the absorption of calcium. Taking it before bed will help you not to lose more calcium from your bones while you sleep, and it also can help you to fall asleep! The most readily absorbable form of calcium is aspartate or citrate. You can also purchase calcium with magnesium, and also calcium chelated with amino acids (chelated means that they are bonded together, and amino acids are the building blocks of protein, and protein helps to absorb calcium). Just be sure to read the label so you know what you are buying!
Hopefully you learned a little about Calcium! If you have any questions, or comments, you can always email me: firstname.lastname@example.org
Have a healthy day everyone! :)
Remember how important it is to eat! By cutting your calories too low, or not balancing your macros properly you can damage not only your metabolism, but your brain, nerves, heart etc… Just be sure to get your calories from healthy, whole nutrtious foods!
18 weeks out from my first fitness competition!