DAMY LIFESTYLE ARTICLES
RESOURCES FOR LIVING
EXHALE
EXHALE "No one is in control of your happiness but you; therefore, you have the power to change anything about yourself or your life." Every day we are faced with small choices that build our big picture. Focus on the small changes moment to moment. Just breath,...
Cinnamon
Cinnamon is not only my favorite spice to add to anything "sweet" but it has some amazing benefits to the body. Cinnamon (with an m, not a b...hehe) seems to have an insulin-like effect, enhancing the satiety center in your brain while also reducing blood sugar and...
Lower Body Home 2
Warm-up: 5 Minutes Cardio – If you have bands or weights feel free to add them to these exercises. Set 1–3x Squat with alternating toe touch 3x10 each side Push Ups 10x Set 2–3x Stationary Lunges 20x each side Calf Raises 20x Set 3–3x Step Ups (use a coffee table,...
Home Upper Body 2
Warm-up: 5 Minutes Cardio Core 3x Exercise Ball Crunches 10x Plank 20 sec Push-ups 8x Reverse Curl Toe Touch 20x Bicycle 20x V-Ups 10x Upper Body 3x – using bands if necessary. 2 Way Shoulder 15x each (raise to front and side) 1A Row 15x 21 Bicep Curls Bench Dips 20x...
Ripped Upper Body Circuit
Warm-Up – 5 Min Incline Treadmill Circuit 1 (3x) Push – Ups 10x Shoulder Press on Ball 10x Tricep Dips 10x Chest Press on Ball 10x Front/Side Shoulder Raise 10x each way Tricep Kickbacks 10x Circuit 2 (3x) Bicep Curl 10x Bent Over Row 10x Hammer Curl 10x 1Arm Row 10x...
Push-Up Challenge!
In main stream exercise programs today we are so focused on cardio, cardio, cardio. To have a slim, strong, manageable physique it is essential to have muscle strength. A great way to build muscle is using your own body. This month, we want you to try to do 1 push-up...
How to prepare for the week
Foods that can be Pre-Cooked! This is a list of foods that you can make on a Sunday and have for the rest of the week! -Steel-Cut Oatmeal -Brown Rice -Quinoa -Couscous -Baked Chicken -Baked Fish (1st part of the week) Portion these foods into their serving sizes for a...
Tell your friend or partner your true fitness goals!
Don't be afraid to actually share with someone what your end goals are. Also, don't be afraid to dream big! Sharing your goals out loud with a friend or partner holds you accountable and a lot of the time will keep us more on track! So share with the world your goals!...
Have to eat out this week??
Go to Wendy's and get the Mandarin Chicken Salad with roasted almonds....but without the crispy noodles... You can also have the reduced-fat creamy ranch dressing. If the salad isn't right for you Wendy's has some good side dishes such as the plain baked potato (ask...
White Teeth
Do you know that white teeth can take years off you appearance? This month try brightening your smile! We all want to look our best for the holiday season and all those holiday photos! My favorite is crest White Strips. They are a reasonable price and work great!
Need something sweet?
Sliced Peaces with Respberries, Blueberries, and Chocolate Chips! 2 Servings - 46 Calories each 2 small ripe peaches, sliced 1/2 teaspoon ground cinnamon Pinch of nutmeg 1/4 cup fresh raspberries 1/4 cup fresh blueberries 11/2 tablespoons mini semisweet chocolate...
Wisdom
"Wisdom is Avoiding All Thoughts That Weaken You" -Dr. Wayne Dyer
Protein Pancake – Original with Protein Powder
This is a fun recipe to have at breakfast or for your weekend brunch. It is healthy, well-rounded, protein packed and yummy! These are also great for a grab and go breakfast. It's quick too! Ingredients: 1/4 Cup Egg Whites 1/2 Banana Mashed 1/4 Cup Old Fashioned Oats...
Goals
The only difference between a person who reaches their goals and someone who doesn't is that the person who reaches their goals decided on their goal, made a plan of how they were going to accomplish it, and made conscious choices every step of the way. Stay Positive,...
Living in the Present
"Yesterday is but a dream, tomorrow is but a vision. But today well lived makes every yesterday a dream of happiness and every tomorrow a vision of hope. Look well, therefore, to this day." - Sanskrit proverb
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