Villatoro Bushido Martial Arts

You KNOW IT Sleep can play a huge role in your results but when you’re busy or stressed, if you’re like most people, it’s one of the first things to go. How many hours of sleep did you get last night?!

Had a great time working out with our parents today.

MYTH OR FACT Reading for 30 minutes a day is linked with a longer lifespan. FACT!... It’s true reading books is linked with a living longer! According to a study published in the journal Social Science & Medicine, compared with people who don’t read books: People who read up to 3 hours a week were 17% less likely to die over the next 12 years, and People who read more than 3 hours a week were 23% less likely to die over the 12 year period. In fact, the book readers lived an average of almost two years longer than people who did not read at all. The researchers used data gathered from a bigger health study of more than 3,500 people over the age of 50. The results were controlled for many factors, including gender, age, race, education, depression, employment, income level, and marital status. Reading newspapers and magazines had a weaker correlation with longevity, said researchers. The takeaway: crack open those books! REFERENCE: https://well.blogs.nytimes.com//08/03/read-books-live-lon/

MYTH OR FACT Eating red meat can speed up the aging process. FACT!... Unprocessed organic red meat does NOT appear to accelerate the biological aging process but studies show processed conventional (grain fed, factory-farmed) red meat DOES. This might be because conventional meat contains phosphates that improve its tenderness, flavor and shelf life. Having too much phosphate in your blood is linked with a higher risk of heart disease, weak bones, kidney disease, and a shorter lifespan. That being said, many researchers believe the shorter lifespan isn’t only because of the meat consumption, but other lifestyle factors. Plant-based foods contain numerous micronutrients and antioxidants that can protect against disease. The takeaway: If you eat red meat, if at all possible make sure it’s certified organic and also make sure you eat your vegetables! REFERENCES: www.eatthis.com/red-meat-aging/ https://www.medicalnewstoday.com/articles/326156

We had a great and safe time today.Mlk camp was a blast! I do not own the rights to this music

We all need downtime! Where do you want to go on your next trip?

MYTH OR FACT Working past the age of 65 is linked with earlier death. ... . . MYTH! A study reported in a CDC journal found that compared with people who retired, those who worked past the age of 65 were about 3x more likely to report being in good health. And they also were about HALF as likely to have health problems like heart disease or cancer. Important note: This isn’t the case for all jobs and all people! According to a separate study, working in jobs that are stressful and/or physically demanding, or that you find boring or without meaning, may not have the positive health associations. The takeaway: working at something you love doing may have health benefits as you age! REFERENCE: www.health.harvard.edu//working-later-in-life-can-pay-off-

Setting goals and kicking through them.

Q: I keep reading that it’s best to workout first thing in the morning, but I am not a morning person! Does it really matter? A: Some studies show that morning workouts are beneficial because they start your day with a fat-burning boost. Plus there are likely to be fewer distractions to get in the way of your workout! But other studies show our body temperature peaks between 2 p.m. and 6 p.m., and with it, so can our strength. Plus, our bodies are better able to use oxyg...en and have better reaction times later in the day. The takeaway: It really doesn’t matter WHEN you work out just that you do!

Find a fun and safe way to be with your family.

What’s your favorite go-to dinner for busy nights?

If you need a dose of motivation to finish 2020 strong, try this: Look through your email contacts or social media followers/friends lists for the names of 5-7 people who have inspired you in the past. It could be someone whose work you admire someone pushed you to work harder at a job or in school who posts inspirational content that you enjoy ... or whose dedication in the gym or on the playing field made you want to try harder! ... Then, every day for the next 5-7 days choose one of them to message with a thank you and be sure to tell them the impact they made on you! This can help break you out of a rut and rev up your own motivation! Plus, it’s a great way to pay it forward. Try it and see. :)

You HAVE to pick one of these holiday season foods. Which do you pick!?

What’s your BIGGEST goal for the rest of 2020?

What are you doing DIFFERENTLY this holiday season?

Are you ready to feel empowered, lose weight, and get your health back on track? Get 2 weeks of classes, a meal plan, boxing gloves, and wrist wraps for only $49! Come see results and have some fun! Click this link to get started! http://www.landpage.co/14days-covinafitnesskickboxing <<<

DIET SODA ALERT!!! If you drink diet soda because you think it’s better for your heart than regular soda, a SURPRISING new study found out some pretty interesting info... What matters: your overall lifestyle choices.... Researchers in France found that people who regularly drink beverages with artificial sweeteners had a bigger risk of heart disease and stroke than people who avoided diet beverages altogether. In fact, their risk was about the same as people who drank the regular sugar-packed version of the beverage! Researchers said this doesn’t mean diet soda causes cardiovascular disease. They said it might be linked to other lifestyle choices made by the people who regularly choose diet drinks. For example: drinking a diet soda, and then eating chips or a sugary dessert. This finding came from a study following the health and nutrition habits of 100,000 people in France. REFERENCE: www.webmd.com//2/diet-drinks-dont-do-your-heart-any-favors

MYTH OR FACT Always make sure to stretch out BEFORE your workout to help improve your performance and strength. ... . . FALSE! Holding stretches (like the runner’s stretch or a quad stretch) isn’t proven to help prevent injury or cut back on post-workout muscle soreness. Plus, it can actually hurt your performance, since researchers believe stretching tires out your muscles. A great idea is to warm-up doing lower-intensity versions of the same movements you’ll be doing during your workouts. These are called dynamic stretches and include brisk walking, leg swings, squats, gentle arm circles, etc. And if you want even MORE flexibility work, do traditional stretches AFTER your workout when your muscles are warm and more mobile. Or stretch out on its own, as a separate workout. REFERENCE: www.webmd.com/fitness-exercise/features/how-to-stretch

MYTH OR FACT Replacing the sugar in recipes with honey is a healthy choice. ... . . IT DEPENDS! The Fact: honey contains antioxidants, trace amounts of minerals, and has antibacterial qualities (especially higher-quality varieties!). It definitely has more health benefits than refined sugar. The Myth: despite those benefits, honey is still sugar and that’s something most of us get way too much of! It is also calorie dense (it has a lot of calories for the amount of nutrients). Eating too much added sugar is linked with many chronic illnesses and diseases. The takeaway: enjoy honey but do it in moderation! REFERENCES: www.healthline.com/nutrition/is-honey-good-for-you https://directorsblog.nih.gov//americans-are-still-eating/

What’s your favorite exercise that you LOVE to hate?

Here’s a SLACKER HACK to help keep you motivated whether it’s for your workouts, your meal prep, or anything else you’re doing in your life. Are you ready? It’s TAKING THE PATH OF LEAST RESISTANCE. This is actually backed by science! Researchers at University College London found that people in a study naturally chose tasks that required the LEAST effort without even realizing they were making that choice!... Whenever given options, they naturally gravitated toward the easiest ones. Since many people tend to skip their workouts - let’s talk about how you can apply this principle in your own life: Some days you will naturally be more motivated than others. Here’s what to do instead of skipping your workout altogether, or being discouraged on those days you aren’t feeling it. Do a workout you find the easiest! That could be taking a walk or stretching out vs. running or lifting weights. During the workout, you might find your motivation returns thanks to the feel-good hormones that your body releases in response to exercise and it will spur you to do more. Or, you might find that you’re happy with the least amount. Either way, you will have gotten a workout in, and helped reinforce your healthy habits! You can apply this strategy to ANYTHING in your life that you’re trying to accomplish if you’re having a hard time getting motivated. Something is ALWAYS better than nothing. Wouldn’t you agree? What do you think?! Let me know below REFERENCE: https://elifesciences.org/articles/18422 -------------------------------------------------------------------------------------------------------------------

How many items are in your Amazon cart right now?

Q: Every afternoon I get tired and hungry! What should I do? A: There are a couple things to try! First, make sure you’re eating enough for breakfast and lunch, and include some protein-rich foods. Protein can help keep you feeling full and satisfied and is less apt to contribute to that midday lull feeling.... Second, there is nothing wrong eating a between-meal snack! Make it a healthy choice that can tide you over until dinner. Planning ahead so you have something on-hand is key here! Think about items like fruit, nuts, or Greek yogurt. REFERENCE: https://today.duke.edu/2012/04/takefivecravings

Give a shoutout to your fitness accountability buddy here!

42%! That’s how much MORE likely you’ll be to reach your goals if you write them down. How about if you write them down 5x EVERY morning!? Well we don’t know for sure, but we DO know it’s insanely powerful. And if it’s something you’re having a hard time staying on track with, it’s an easy way to help prime your brain for SUCCESS! ... Every morning while you’re drinking your tea or coffee, or eating breakfast grab a notebook and write down ONE of your goals 5 times. 1Just ONE Goal. Are you willing to give this a try? How about for the next 3 days and see if you notice a difference :-) Let me know below, so I can help hold you accountable! REFERENCE: www.huffpost.com/entry/the-power-of-writing-down_b_12002348

Favorite place to get a workout: indoors or outdoors?

What’s your favorite healthy-ish holiday treat?