How to Treat Your Neck?

Text neck is an injury you get from holding your neck in a downward position for too long. It is most often caused by looking down to text too much but it can also come from looking down at an iPad, laptop or other devices. Text neck is very painful. I have personally had text neck and had to seek medical treatment for it. These are some of the secrets of recovering from it.
Shift Your Phone

If you use your phone or other electronic device a lot, you need to hold it higher to prevent text neck. Move your phone upward so that you don’t have to bend your neck. Holding it more in front of you than downward saves you from holding your neck down for too long. It takes a bit of adjusting to get used to this but it is very helpful. An ounce of prevention is worth a pound of cure.

Practice Good Posture

Good posture is a huge factor in preventing and treating text neck. It is easy to get into the habit of slouching and not sitting or standing correctly. This is something you have to retrain yourself to do. It will take time to retrain yourself to use correct posture. A helpful hint is to place a rolled up towel behind your lower back when you are sitting at your desk to nudge you in the direction of good posture. A good reminder to give yourself is to hold your head up and your shoulders back.

Take an anti-Inflammatory Medication

An anti-inflammatory medication can help relieve pain and inflammation. NSAIDS are a better choice for this injury than regular Tylenol is. Tylenol can help with pain but not with inflammation. Of course you always want to follow your doctor’s recommendations here. Be sure to check with them before you take any new medication.

Raise Your Screen

If you ended up with text neck from looking down at a laptop too long like I did, this tip can make a #world of difference. Instead of sitting on your comfy couch, you probably need to move to a desk or table. This move should raise your laptop up a bit. If it still isn’t out in front of you, raise it up by using a laptop riser or stand. If this makes typing uncomfortable, add a separate keyboard.

5. Try Some Ice or Heat

Ice or heat can be very helpful in dealing with text neck. Some doctors say to alternate both so you will have to check with yours. I personally found ice to be most effective when I was dealing with the worst of my text neck. My doctor explained that this was because ice temporarily reduces blood flow to the area, giving you some relief. If you #don’t have a true ice pack on hand, a bag of peas wrapped in a towel works great.

How Pumpkin Can Help You Lose Weight

If pumpkin only has a place in your life when it comes to Halloween decor or its sweetened spice, it's time to make a change. Start enjoying this nutritious squash regularly to support your healthy goals all Fall long.The Benefits

It's low in calories: All low-calorie foods won't keep you full, but pumpkin is a nutrient-dense food where you truly get your bang for your buck. One cup of creamy and satisfying pumpkin puree weighs in at just over 80 calories.

It's high in fiber: When you're looking to take off weight, eating a diet that's rich in fiber is essential, since high-fiber foods keep your digestive system running smoothly and keep you feeling full for longer. Just one cup of pumpkin offers seven grams of protein, so eat your fill to support your weight-loss goals.

It can boost your immunity: If you constantly battle bugs during the cooler months of year, it's essential to enjoy a diet that's high in vitamins and minerals that will support your health. High in vitamin C, vitamin A, potassium, and iron, pumpkin is full of nutrients that keep your body running in tip-top shape.

How to Enjoy

Stirred in a soup: This vegan and Paleo-friendly pumpkin-coconut bisque will curb everyone's dairy cravings; coconut milk thickens things up, leaving you with the perfect (seemingly rich) texture.

Blended in a smoothie: Just six ingredients, your blender, and five minutes are all you need to create this rich-tasting, dairy-free pumpkin pie smoothie. Bring a scoop of your favorite vanilla powder to the mix to make this smoothie a quick and easy breakfast that supports weight loss.

Cooked in a curry: This curried pumpkin with raisins brings just the right kick of spice your healthy table. It's the perfect plant-based main dish for a cool night.

Baked in a bar: This pumpkin protein bar has all the flavors of the latte you're craving with a fraction of the sugar. For just 150 calories per bar, you'll also get eight grams of protein, making it a great post-workout snack.

Inside out: Whether you're all ready carving a pumpkin up with your kids or roasting the flesh for a recipe, don't toss those seeds! They're high in healthy fats, antioxidants, and are a good source of fiber and protein. Roast up leftover seeds, and enjoy them as a crunchy topping or simple snack.

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What's Kind of Snacks Can You Choose in the Different Time?

Do you love snacks?Do you want to eat snacks and not be fat?You should know what you can eat in the right time.

10 AM or 4 PM

Fruit is an ideal choice of office snacks. Fruits like apples, pears and oranges can provide rich vitamin C, cellulose and pectin. At the same time of offering you feel of fullness, it is also conducive to intestinal tract purging, which is a beneficial to keeping yourself slim. It is important to note that fruits are best taken before you feel hungry as the acidity in fruit has appetizing efficacy. If you have them when you have been starving for quite a while, you may feel more hungry after, which excites your hunger for more food in meals. Or, as an option, take Meizitang Botanical Slimming Soft Gel which is an 100% original and natural product that fills you with a feel of fullness. No side effect will be exerted on you at all. Most importantly, it acclerates your fat burning rate, thus you can achieve your slimming goals with ease.

8:30 PM

Vegetable chips, including green pepper, carrot, celery, broccoli, carrots, cucumbers, asparagus flaor and so on. hese vegetables chips are rich in nutrition and lowin calories which can be ideal snacks. Beans: mustard green beans, for example, contain amino acid and choline which help prevent hardening of the arteries. The itamin C and cellulose content of which are also very hig.

After 10:30PM

Milk contains about 87% of water. A 250-gram bag of whole milk contains only 150 kilocalories which is equivalent to half bowl of rice, but the fullness it brings is much more than half a bowl of rice. If you don't have lactose intolerance, then this kind of milk is very easy to digest. The bonus is that milk helps improve your sleep quality as well.

How do You Think of Pantry Staples to Weight Loss

A well-stocked pantry is one of the best ways to ensure that you can enjoy healthy and delicious meals at a moment's notice. What's more, research shows that having a kitchen that's stocked with plenty of good-for-you options can even help peel off pounds. That's because several studies show that home-cooked meals equal smaller portions and fewer calories; less saturated fat and added sugars; and more fruits and veggies, compared to meals prepared away from home. In fact, one study reported a 2 ½ to 4 times increased risk in being overweight or obese from having dinners purchased away from home.

Keep these nutritious options on hand, so you can always whip up a balanced meal in minutes.

Canned Tomatoes

Because canned foods are picked and processed at the peak of ripeness, they have as much — or sometimes even more — nutrients than fresh produce. For example, canned tomatoes provide a nutritional bonus because crushing and cooking releases more lycopene, the carotenoid that makes tomatoes red and provides anticancer and heart-healthy properties. I always have a variety of whole, crushed, diced, and pureed tomato sauces in my pantry.

Canned Beans

A recent review of the literature shows that meals that include legumes (beans, peas, lentils, chickpeas, soybeans) increase the satiety of the meal by over 30 percent. To up the fullness factor of your meals, turn canned beans into a three-bean salad or add them to soups, casseroles, or veggie dishes.

Healthy Oils

I always have at least three different oils in my pantry. The first is extra-virgin olive oil (EVOO) that is rich in beneficial antioxidants and monounsaturated fats. I use it for dipping, drizzling, and dressings. When I don't want the oil to overpower the food, I'll use a "light" olive oil. For Asian dishes, I generally use sesame oil, which is also lower in saturated fats and rich in beneficial mono- and polyunsaturated fats.

Vinegars

Vinegar helps control blood sugar and insulin levels and adds great flavor to a variety of dishes, like salad dressings, marinades, or sauces. My go-tos are cider, red wine, champagne, balsamic, sherry, and rice (for Asian dishes).

Nuts and Nut Butters

Nut eaters are consistently leaner than those who don't enjoy nuts, plus unsaturated fats and antioxidants from nuts help fend off heart disease and Type 2 Diabetes. When choosing nut butters, opt to grind your own, or buy the natural or organic options that have only two ingredients — nuts and salt.

Mustards

Mustards are much more than a sandwich spread. Mustards come from the cruciferous mustard greens plant, which helps temper inflammation and has both anticancer and heart-health benefits. I always have yellow, stone-ground, and Dijon mustards to add kick to meats as well as to make homemade salad dressings.
Sauces

Honey, Maple Syrup, and Molasses

Many simple recipes call for a bit of sweetener, and the added sugars I use are those that have beneficial antioxidants and other bioactive compounds that may improve health. Although all sweeteners pack in 16-20 calories per teaspoon and should be limited, my pantry always has pure honey, maple syrup, and molasses to use in moderation.

One way to add flavor while keeping fat, sugar, and calories in check is with condiment sauces like soy, hot, hoisin, tahini, ketchup, and BBQ. Look for lower-sodium options to keep sodium counts down.

Do You Want have a Healthy Halloween?

Want tips for a healthy Halloween this year? With countless candy at all the stores, fall presents some new weight loss challenges that require lots of will power. Although Halloween is just one day, we have to avoid two months of extra candy loaded throughout the grocery stores. And on occasion you may have a slip up and end up buying your favorite candy. That is what happens when we are surrounded by temptation. So how can you combat this and avoid weight gain this Halloween? As a personal trainer, I have plenty of tips for a healthy halloween to help you like these:
1. Hand out Healthier Swaps

To avoid a chocolate filled pantry becoming your biggest weakness, purchase healthier swaps this year like granola bars and animal crackers. You can even get some small toys to hand out to younger children. You can become a hit without handing out unhealthy treats if you just get a little creative. Healthier swaps is one of the best tips for a healthy halloween that will help to not break your diet, helping you avoid temptation.

2. If You Have to Buy Candy do It Later

If candy seems to be the only goal on most of the neighborhood kids minds this Halloween you can purchase some chocolate, but avoid the gummies as they destroy teeth. And purchase the candy day of or the day before Halloween so you do have to deal with the temptation of living with candy in your home.

3. Get Candy You do Not like

If I purchase #candy, I always avoid my favorites, like Reese's Peanut Butter Cups. If you avoid the faves you can avoid a slip up and stay on top of your goal of staying strong this year! And you can stay slim as a result of your smart thinking!

4. Keep the Faves and Donate the Rest

If you are a trick or treater, you can rack up over 3000 calories of sweets on this one fun costume night, so avoid overeating by weeding out the wants. Keep your favorite candies and donate the rest to your local homeless shelter or any charity that donates #candy to children in need. Or better yet, donate it all!

5. Avoid the Candy Aisles

For the two months prior to Halloween, avoid the candy aisles or any other tempting areas of the store that are laden with an array of candy. If you can avoid these areas, it will be much easier to stay healthy and leave the store without candy in your grocery #bag!

6. Size Matters

When you do choose to have some #candy, just remember that size matters. Use portion control and choose the mini version of your favorite treat, it will be a fraction of the calories with all the taste. Enjoy the same ingredients that can cut your craving without being bogged down by over indulging!

With all these tips for a healthy Halloween, are you ready to enjoy this fun and frightful day? Wishing you a happy and healthy Halloween and in between the hustle and bustle of door rings, squeeze in a few squats for me!

Just 7 Changes Will Make You Lose Lots of Weight

Want to know the diet changes for weight loss that you can easily make? Simple diet changes like portion control, moderation, support and preparation can help you achieve amazing results. And along with this, you will adopt a healthier lifestyle. And I have some great stories about real people that did just this. So sit down, grab a bottle of water and read about the diet changes for weight loss to help you get started:1. Journaling

Want to know one of the most proven success diet changes for weight loss? Well then start by just keeping track of what you eat. Simple as this may seem, this method helps you become accountable and when you see positive results on the scale, you can look back at your food tracking and know why. A college student I trained did just this and she achieved an astounding 30 pound weight loss in 4 months! So get a journal or go to an online tracking application, and be mindful of what and when you eat.

2. Hiring a Trainer

Of course I feel strongly that having a trainer provides accountability and optimum results; after all this is what I do for my career. But by helping a pre diabetic client reverse her adverse health, get off medication and lose 90 pounds, I know this works. How? By helping her with a regular exercise schedule and brushing up her diet with fewer carbs and more greens!

3. Going Vegan

After seeing his father have 2 heart attacks and his mother become pre diabetic, my husband decided to make changes and become vegan. As a result of his dietary changes, he lost 25 pounds and became more physically active. His parents followed the same diet changes and his father is now off heart medication. You can better your health too by eating more plant-based food!

4. Enlisting Your Partner

A client of mine joined Bootcamp and after seeing results, recruited her husband to join. Now with he beautiful wife down 30 pounds and the husband with a 55 pound weight loss, they are enjoying life with more energy and bettered health. Along with all this they both look amazing! You can do all this too with hard work, dedication and dietary changes!

5. Squeezing It when You Can

I began personal training a very busy client with little time for fitness. But with the right condensed workout program and small food changes, she was able to lose 35 pounds in just 4 months. All it took was time management, multi-tasking and the right workout delivery. You can find time for your fitness too!

6. Being Prepared

College students can find eating healthy a challenge when they are always on the go. But we can always get this under control with preparation. This is just what happened when a freshman in a local college called me for help. I worked with her as her trainer to get her eating under control, find more eating options, other than the food court and helping her to manage her time better. After two months of emails, daily coaching and a new friendship, she was able to find a trainer to help her to lose weight. And I met a client that showed me the passion I had to push her to find her inner strength!

7. Eating More Greens

A girl in her late twenties contacted me looking to better her health, lose weight and find the energy to feel her age. After 6 months of training, meeting once per week, I helped her to lose 42 pounds and become more physically active. She can now run farther than ever before, and gets up with a spring in her step each day! Now that is the way to make the most out of each day!

I hope these stories inspire you to achieve amazing weight loss results. You can achieve anything with hard work, determination, healthy eating and a little bit of sweat! Are you ready for the challenge?

Weight-Loss Tip: Make One Change a Week

When you're trying to overhaul your lifestyle, the whole process can be completely overwhelming. Having to give up all the indulgences that have held you back in the past, finding awareness with your emotions around eating, and working out consistently every week? Chances are, if you've tried to change everything overnight in the past, very few of your best intentions have stuck for good. The answer to staying committed is to start small. Just make one change every week.


You'll be much more likely to stick with the program if it feels attainable. If you're trying to figure out what your first change should be, the answer is exercise. A new study in the Annals of Behavioral Medicine found that, while doing both at the same time is best, you may also see results if you start with exercise first. Once you get your confidence up at the gym and you're starting to see results, making necessary changes to your diet and upping the intensity of your regular workouts will feel like a natural part of the process.

As you continue to make changes and set goals, be sure to celebrate accomplishments beyond weight loss. There's so much more to living a healthy life than the number on the scale! When you feel more comfortable in your clothes or hit a new running milestone on the treadmill, give yourself a pat on the back. Trust the process, and have faith that all those changes that seemed small will result in big breakthroughs with time.

How to Make Your Weight Loss Schedule?

Some people who worked hard exercise can't lose weight.And some people seem lazy, but they become thin easily . In fact, if you make good use of the body's own metabolism timetable,you can easily get rid of fat. Come and learn how to make your weight loss schedule!

Weight Loss Timetable: Morning (6:00am - 9:00am)

Your metabolism is better and your fat is not easy to accumulate in the moring.You can take this opportunity to accumulate energy in order to avoid eating too much at lunch.You should choose protein-rich foods as your breakfast, including eggs, yogurt, fresh fruit and oats.

As there is much dust and few negative oxygen ionins in the air in the morning.The body's blood circulation more slowly and bones not fully stretch, so outdoor sports and strenuous exercise is not suitable in the morning . You can do some soothing yoga posts and stretched to help lose weight at home.

Weight loss schedule: Noon (11:00am -13:00pm)

You should make good use of the 30 miutes befor and after lunch,it can prevent eating nutrient accumulation in vivo and into fat. 1 hour before lunch, you can drink a cup of water in order to create a feeling of fullness.We suggest you should have a hearty lunch,chicken meat, fruits and vegetables are a good choice.

During this time, your body is burnout and not suitable for sport. you can walk after 30 minutes lunch. This can lower blood sugar and help your digestion.

Weight Loss Timetable: (15:00pm  -17:00pm)

You can eat some fruits and vegetables in the afternoon, both added strength and suppress appetite for dinner.

If conditions permit, you can use this time to exercise to lose weight.You can choose the different exercise to practice every day.You will slim and don't fell bored. After a workout, you should lie down for 10 minutes to relax the abdomen.If you sometimes do not have time, you can also choose Meizitang . It is a natural diet pills that can make you fat burning. It has no side effects.You can achieve your weight goal by Meizitang  .

Weight Loss Timetable: evening (20:00pm - 22:00pm)

Don't eat after 9:00pm, this time to eat is most fattening. You should have the good habit, over time, you will gradually slim.

It's the best time to run.You should have more than 3 times a week to night running,and each time 30-60 minutes. This can not only help get rid of fat, but also make you have a sleep.

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