Strengthen & Tone your Legs and Butt!

Here are some quick easy exercises you can do to firm and tone your legs and butt. Make sure you knee is over your toe and your posture is good. Remember to lose weight you need to add 30-45 minutes of cardio to any workout plan.

The first is a basic lunge. Start with you legs equal distance apart right leg in front of the left. (see picture)



Part 2: lunge so you are at a 90' angle with you knee over you toes and the back leg supporting. You weight should be on the front leg..(you should feel it in you thigh and buttocks) Make sure you do 4 sets of 15 reps and switch legs in between sets



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Next is Skater squats. You position your right foot in lunge position and then the back foot is behind you and about a 6" to the inside (this will help you work on balance too) lunge deeply and keep you knee over you toe and you back leg will help you balance your body. keep you back straight and strong. Do 3 sets of 15, again switching feet in between sets. (see photos below)





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The Basic squat. have your feet shoulder width apart and even and squat down try to keep you back straight and your weight in the heels of your feet, not your toes. Also I like to slightly turn my toes in (Slightly) Do 4 sets of 15 reps. You'll feel this in your butt and thighs. make sure your knees are over your toes.





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this is my 1 footed deep squat. This works you butt (Glutes) really well helps tighten and lift. Keep your right foot on the ground and your left foot will be on it's toe beside the right. (your weight is on the right side only, the left foot is to only help with balance) now go down into a deep squat and touch the ground with both hands and then stand up straight. Do 3 sets of 15 reps and switch legs in between the sets.



Grande-Plié it is a ballet type squat. You turn your toes outward and wider than shoulder width apart and bend deeply into the squat. This works your inner thigh to tighten and tone. 4 sets of 15. See photos.

Please advise/consult your physician before starting any workout . You can also add light weights 2lbs -5 lbs or 7 lbs as you progress to make it more difficult. Remember if you cannot do as many sets or reps as I suggest then DON'T. I am just suggesting an amount to help tone and tighten your legs but I don't want anyone injured. Remember to lose weight you need to add 30-45 minutes of cardio to any workout plan.

Next up get your 6-pack Abs started!!

Getting Beach Ready starts TODAY!!

Beach season is just a few months away and you want to be strutting proudly in your bikini or swimsuit, well now is the time to start. There are a few basic steps to take so you can look forward to showing off your 6-pack Abs and strong legs and tight Butt!!

1. Eat sensibly. I recommend staying away from white sugars/white flours and drinking sodas and eating fried food. Sodas can stain & corrode your teeth and cause bloating and weight gain. It also contains artificial stimulants and high calories. Fried foods, white flour and white sugar can raise cholesterol and body fat and leave you feeling tired and hungrier even after you've eaten.
2. Eat More vegetables!! Pick leafy green vegetables that have dark colors. Vegetables can leave you feeling fuller longer and are an excellent source of vitamins, antioxidants and fiber.
3. EXERCISE!! yes I said it loud! Get at Least 30 minutes of cardiovascular fat burning exercise. Spot training does not work for burning fat. You need to get your heart rate elevated and pumping. Put your favorite music on and get moving. whether it is Yoga or Runnng or your favorite "Sweating to the oldies DVD"...bottom line is get moving.
4. Don't weigh yourself! I'll say it again don't weigh yourself!! You'll get stuck on the number and get defeated and quit. Your body weight naturally fluctutes throughout the day sometimes as much as 5 pounds depending on the person. What is more important is your measurements: waist, chest, hips and legs. Know your BMI and your resting heart rate these things will help you know when your acheiving your goals.

For Men it should be between 50 and 76 Beats Per Minute and Women should be 54-79 Beats Per Minute

Be optimistic! Don't start any program thinking you will fail!! Go into to it try 100% it will be tough but in the end worth every ache and pain!

Optimism is "an inclination to put the most favorable construction upon actions and events or to anticipate the best possible outcome"

Being optimistic to me is a choice. Personal optimism correlates strongly with self-esteem, with psychological well-being and with physical and mental health.

I will soon be uploading my own personal exercise DVD's to help you lose fat and sculpt your body into your best bikini body ever! So START TODAY don't wait for the perfect day to start to change your lifestyle and make it a healthier one for you.

Talk to you all soon!!

xoCat

C.O.P.D. Health (Question #2)

C.O.P.D which stands for chronic obstructive pulmonary disease, is a lung disease that causes a blockage or narrowing of the airways, the tubes in your lungs that air flows through. This results in a decrease in the flow of air, both in and out of your lungs. The disease has a slow, progressive course and is irreversible.
With knowing that here are some things I hope will help you live, breath and cope easier with or knowing someone having COPD.

The Hallmark symptoms of COPD include:

•Breathlessness with any type of activity
•Chronic cough
•Increase in sputum production
•Wheezing
•Chest tightness
•Frequent chest infections

SUPPLEMENTS FOR COPD/ASTHMA/CHRONIC BRONCHITIS

• Chlorophyll (Kyo-Green) 3-times/day Aids in clear breathing
• Cal-Mag and Zinc complex: helps nerves, promotes sleep and help keep your body strong to fight infection.
• Comfrey Take a comfrey tea for dry persistent coughs. Comfrey should not be taken for long term use as it may cause liver damage.
• N-Acetyl L-Cysteine: 250 mg. A powerful antioxidant. significantly improved respiratory symptoms and reduced rate and duration of exacerbations as well as the number of sick days.
• Garlic: yes Garlic helps your body FIGHT infections such as pneumonia, flu virus and bacterial infections 2 capsules 3 times a day or if your brave eat 1 whole clove a day.
• Coenzyme Q10 is necessary for enhancing oxygen in the lungs and helps remove toxins from the body.
• Astragalus: a Chinese herb that is known for its healing properties in the bronchial tubes and better breathing
• Avoid high Fatty/Greasy diets: these cause excess mucas production in lungs, sinuses and nasal cavity. they also slow digestion which can fatigue your body and add body fat.  Higher body fat can make for higher blood pressure and difficulty breathing even sleep apnea.
• I highly recommend the supplement Ridgecrest-Clear Lungs (red Label)there are 2 types ephedra and Ephedra Click on the link below Ridgecrest - Clear Lungs (Red Label), 1000 mg, 120 capsules

Try some exercise such as walking, yoga, stretching and low impact exercises 
Exercise: Improve how well your body uses oxygen, which is important since people with COPD use more energy to breathe than other people do.  

Please with any chronic health ailment Please consult you doctor for your limitations and mixing herbal medicine with you prescription medication. These are suggestions

Decrease your symptoms and improve your breathing.

Strengthen your heart, lower your blood pressure, and improve your circulation.

Improve your energy, making it possible to stay more active.

Improve your sleep and make you feel more relaxed.

Help you maintain a healthy weight.

Enhance your mental and emotional outlook.

Your Questions Answered! " Liver Support "

Many foods promote liver health, while others impair liver function.

Foods That Impair Liver Function:

White Flour, White Sugar, Fried foods, Processed High Sugar foods, Excessive alcohol, excessive Tylenol
Saturated fats, Partially hydrogenated fats, Soft Drinks (coca cola, mountain dew etc) Stay away from a lot of prcessed foods (Processed foods have been altered from their natural state for safety reasons and for convenience. The methods used for processing foods include canning, freezing, refrigeration, dehydration and aseptic processing.)

Foods That Promote Liver Health:

Cabbage family (broccoli, cabbage, cauliflower, kale)Alfalfa, dandelion salads

Artichokes Rhubarb Radishes Sprouts , Raw vegetable juices (not carrot or beet)

Cold-water fish (salmon, mackerel, herring, sardines) Green Tea (in moderation)

Flaxseed Oil , Apples Garlic, onions, and turnips Soy and miso , Nuts and seeds (except peanuts)

Safflower, sesame seed, and sunflower oil , Walnut oil , Wheat germ and wheat germ oil , Choose Whole Grains for your breads, and pastas.

Herbal and Vitamin Supplements for Liver Support

· L-Cysteine or N-acetylcycteine approx 500mg 3x-day work up to the 1500mg slowly. This amino acid is necessary for Liver regeneration

· B-Complex Vitamins –helps protect the liver and helps relive stress, anxiety, fear and it’s a powerful antioxidant

· Grape Seed Extract –powerful protection of your cells and antioxidant.

· Lecithin granules/capsules- great protection for your liver and help for proper brain function as well and correct the fatty liver degeneration

· Vitamin C with Bioflavonoids 3000mg-5000mg daily in divided dosages (i.e.)1000mg 3-times-a day. Great for cell regeneration, protection from infections (may cause diarrhea in higher dosages)

· Alfalfa, dandelion, Burdock root and red clover all cleanse the bloodstream and are good sources of minerals. Alfalfa, dandelion can be eaten in salad for go to your grocery store.

· Alpha Lipoic Acid – considered to be the universal antioxidant since it is both fat soluble and water soluble. It protects the liver from free radical damage and also helps promote detoxification reactions.

· Licorice Extract – contains glycyrrhetinic acid, the active component shown to protect the liver from damage, enhance the immune system and aid the liver in detoxification reactions.

It is recommended eating liver-nourishing foods daily. In addition, it is always best to eat food in its whole, unprocessed state.

Herbal Remedies..

Whats great about Herbal Remedies? Well let me start by saying herbs are digested like foods.

Herbal Medicines are a type of alternative medicine that originates from plants and plant extracts. Used to heal illnesses and disease and to address psychological concerns, these have been around for centuries, and were the precursor to modern medicine. Herbal remedies are obtained from a wide variety of natural resources including plant leaves, bark, berries, flowers, and roots. Herbal medicine remains a popular alternative throughout China and the Far East, and is growing in popularity throughout the United States.
As wonderful as they are you still need to be careful about using herbal medicine with prescription medication. For example St. John’s Wort, one of the top selling herbs in the U.S., is used to treat everything from depression to the common cold. It can also increase heart rate and blood pressure, according to the review which looked at two nationwide surveys conducted in 1990 and 1997. Some natural juices like grapefruit can interfere with some heart medication…The grapefruit juice can increase effects of certain drugs, like beta and calcium channel blockers. The result is potentially dangerously low blood pressure, or liver toxicity. Always consult someone before just jumping in and taking herbs while you take prescription meds.
The upside is Herbs can offer relief to comon ailments like acne, psoriasis, PMS, menopause, weightloss without having the horrible side effects of modern prescription medicine. Shoot me an email and let me know your questions and concerns.

thanks ..more tomorrow!!
xo Catherine

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