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Jessica Liberatore

My passion for working out has traced back all the way to teenage years. I would go jogging for hours, rain or shine. It is something I have always enjoyed. I was always the type of person to push myself to my limits. After I had my daughter I wanted to challenge myself more, I wanted to show her to always push and to believe in yourself.

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Health

Why you should set goals for yourself

Goals are one of the many things that can keep someone motivated. It is hard yet easy to do. Some days are easier than others when it comes to completing goals.

Who has goals?

Athletes, business owners, and any kind of achiever has some king of goal. It is important to have long term, and short term goals, it shows motivation and determination.

What is the importance?

I use to have the mind set “ill get to it when I get to it” and that got me no where. I was completely unmotivated about anything and everything. When I didn’t complete a goal I was frustrated I let myself slip. Having a goal helps clarify what you need to do. Each goal has value.

Options to move forward

No matter what your goal is, completing it gives you potential to move forward to a bigger better goal. You have the direct mindset to keep pushing yourself. Goals can be frustrating to complete, but once you complete one you can complete many.

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Recipes

How to make Keto Pancakes

Keto is one of the top weight loss journeys right now. Tons of people are losing weight from this. It is hard to find recipes for that are actually good to stick with your Keto diet.

What is Keto?

Keto is a low carb diet. So it can be hard to eat things without carbs. It is easy to substitute out bread and pasta, but it can be hard to say no to them. The general idea of Keto is to get more calories from protein and fat, then carbohydrates.

Ingredients

  • 1/2 cup of Almond Flour
  • 4 oz of cream cheese
  • 4 large eggs
  • 1 tsp of lemon zest
  • butter for serving
  • butter for frying

Directions

In a medium bowl, whisk together, almond flour, cream cheese, eggs and lemon zest until it becomes a batter substance.

In a medium nonstick skillet, melt the butter, preferably less than a tsp. Poor batter into pan (whatever size you want for pancakes) Cook until golden brown on each side.

Serve topped with butter.

You can also add fruits as the toppings for the pancakes. My husband uses strawberries, I use blueberries. They both are super good.

  • Calories – 110
  • Yields 8-10
  • Prep 5 minutes
  • Total time- 15 minutes

These are super easy to make and not time consuming. You can also prep the batter at night and let it rest in the fridge and make them in the morning.

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Yoga

Yoga Poses for energy boost

I do this every morning, so believe me when I say this stuff helps! I needed to start ditching caffeine because I was relying on it too much. By doing this it also helped me get a short “warm up” before a workout. Most yoga sessions are 20 minutes.

Easy Pose

This pose gradually strengthens muscle of the back and improves posture. It doesn’t happen over night but it has helped my posture more than ever. This pose you should be more in a mediating position which helps relax the mind.

Upward Salute

This pose stretches the sides, spine, shoulders and armpits. Tones the thighs, and helps relieve stress. It also helps with congestion by opening up the space between your chest and lungs.

Low Cobra

Low cobra is known for increasing flexibility directed towards your spine. Stretching your chest and strengthening spine and shoulders.I personally enjoy this one most of all because I can feel it doing wonders.

I rotate throughout all these every morning for about 20 minutes. Enough to make me feel energized. You can roughly burn 50-60 calories depending on your hold and breaks throughout each one.

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Recipes

Healthy Starbucks Drinks

Before I started finding recipes to order at Starbucks, I hated the options. I thought it was bland. Once I started seeing how many calories was in the drinks, I was completely turned away. But who doesn’t love a good macchiato?

Pink Passion Tea

The second I tried this, my world flipped. It has become one of my favorites of all time!

  • unsweet
  • grande iced passion tango tea
  • 1/2 coconut milk
  • 1/2 passion tea
  • stevia

This drink is roughly 40 calories. It isn’t bland and its sweet.

Strawberry Acai

I wasn’t a fan of this, until someone recommended coconut milk. Once I tried that it was my absolute favorite. So many people order the “pink drink” now

  • order
  • strawberry acai refresher
  • made with coconut milk.
  • extra strawberries

Coconut milk offers TONS of health benefits. This drink is high in calorie, but is in fact healthy. 210 Calories, 1.5 g of protein, 3 g of fiber.

Black and White Mocha

I have yet to try this one, but I am super eager to.

  • Grande Iced
  • 1 pump of skinny mocha
  • 1 pump of white mocha
  • 2 pumps sugar free vanilla
  • LT cream
  • no whip

Only 110 calories, sugar free and sweetened.

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Uncategorized

Healthy Snacks

I love grocery shopping. I always over do it. We have been eating and cooking at home more frequently. We have saved so much money from it. But we tend to get hungry a lot before bed.

Instead of eating junk food, we have been eating a lot of clean snacks. We have woken up feeling so much better. I have woken up feeling more energized throughout the day. My husband introduced gluten free products to me, and they have done wonders.

We don’t have our moments where we have ate junk foods, we did notice the changes in caused us though. So we switched to gluten free sweets. They are so much more healthier for you. Since giving up a lot of caffeine, and sweets a lot of regular junk foods doesn’t taste as good.

Clean eating snacks

  • Pistachios
  • Kiwi Smoothies
  • Celery sticks with nut butter
  • Cherry Tomatoes
  • Walnuts
  • Baked zucchini chips with salsa
  • Steamed veggies
  • mixed nuts
  • Almonds
  • Fresh Fruit popsicles
  • Pineapple
  • Oranges
  • Baked Kale Chips
  • Granola Bars
  • Fresh Fruits
  • Baked apple chips
  • Frozen Grapes
  • Apple sauce
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Health Uncategorized

Why the number on the scale doesn’t matter

We live in a generation where everyone wants to be picture perfect. People worry about the number on the scale way too much. I use to be one of them. I use to be so hard on myself.

Your body Composition is changing

A lot of people struggle with changing diets, and working out more but not seeing the number on the scale drop. The reasoning is you’re gaining muscle. Muscle ways more than fat. You may see a few inches missing, but you may be missing the bigger picture. Gaining muscle is a faster process than losing weight. Knowing the difference between losing fat, and body weight can change your results.

Weight Fluctuates

Everyday your body fluctuates. You should NOT be weighing yourself everyday. Some days, if the number is higher than what you last saw, it could be due to water retention, or the amount of salt you intake. If this is an issue, you can reduce the amount of salt you are in taking.( I just cut out)

Your weight doesn’t always show health

Just because someone is skinnier than you, doesn’t mean they are healthier. Just because someone is bigger doesn’t mean they are healthier. We are all training in some way and at different levels. Don’t let the scale be your health gage. Being consistent and practicing healthier habits will get your farther.

Your clothes tell the truth

Instead of looking at the scale to determine if you’re losing weight, consider your clothing. I personally didn’t believe I was losing weight until I dropped 4 jean sizes. As far as that was concerning I wasn’t paying attention to the number on the scale.

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Health

Reasons running can boost your mood

I love running, jogging and brisk walking. Since I was a teenager I would go jogging for hours throughout all hours of the day. In the winter, rain or shine I was pushing myself to go faster and faster. Studies have shown that aerobic exercises, walking and jogging releases endorphins that can reduce depression. That being said it can boost your mood!

Photo by Tirachard Kumtanom on Pexels.com

Regular exercise is good for the body but more important to your mental health. Exercise can help you sleep better. They say at least 30 minutes of exercise can do many wonders on physical and mental health.

Running improves knee health

Knee pain can quickly turn a runner into a non runner. It often means you’re over training. I have been in that position it is no fun! I started to improve my flexibility with yoga and it helped tremendously. Researchers have found the more runners, the less likely knee issues have been. They believe it helps the muscles.

Running helps people sleep better, improves mood, and focus

Researchers did a survey on found runners, an average ran about 30 minutes a day, 5 times a week, as long as you’re the approximate body weight it helps. Those in the group were found to sleep better, focus better throughout daily activity and mental health was improved.

Cardiovascular Health

Aerobic activity is good for the heart, we all know that. Cardio is the least favorite exercise for many people. It’s also proven that the more people run the healthier their hearts tend to be. Fun fact funning for 5 minutes a day can add years to your life. But don’t get too caught up, running too much could also cause damage on the body.

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Yoga

Reasons Yoga is Important

Yoga increases strength, flexibility and heart health. Yoga is proven to help you sleep better, and reduce chances of getting ill. Yoga is also a good way to put the mind at ease, and make your body more relaxed. Western Science is starting to provide information yoga also helps with acne, how neat!

Stress Relief

Yoga is known to ease stress. Studies show it can decrease the secretion; the primary stress hormone. Especially after a hards day at work yoga Is beneficial. When practing yoga, if done the correct way it can relax your mind, and body!

Increase Your Sex Drive

Yup! You read that right, yoga is proven to increase your sex drive! They say sex decreases with age, well in 2012 a study that was published says “If women practice yoga daily it can increased sex drive.” You’re probably wondering if there is certain pose? Sure is! The “Cobra Pose”

Develop Strength

A lot of yoga poses can help you stay fit and firm, and manage your weight. Yoga has probably been pone of the most challenging things I have started, but I do not regret it. I personally enjoy doing yoga. I know im becoming stronger in areas I never thought of! My strength and flexibility is better than ever! Studies have shown if you practice yoga for 8 weeks their muscle mass improves!

Categories
Fitness

Home Workouts

Photo by Burst on Pexels.com

Sometimes we can’t make it to the gym. Sometimes we can’t get out of the house and run or walk due to weather conditions, or we just don’t have motivation to go to the gym. You don’t need expensive equipment to get a workout in. You don’t necessarily need any equipment.

Push ups

This one is an oldie but goodie. You can do a simply push up, “lady” push up, or simply one handed ones. These are good for upper body strength. It works shoulders, triceps and when done in the proper form it can also work lower back. These are fast for building muscle.

Downward Facing Dog

One of the most common yoga poses! Believe it or not, this pose rejuvenates and engerizes the body. Your hamstrings get stretched. It also strengthens, spine, shoulders, calves and arms.

Squat Jumps

These increase upper and lower body strength. You are moving more freaquently It burns calories faster than regular squats. Increases flexibility in the ankles, and hips. Be prepared to “feel the burn”

Side Lunge

This lunge is lower body -body weight movements that works the quads, glutei and hamstrings! Not my personal favorite, but it does wonders This is better than traditional lunges, yes the do work the same way, but this one focuses more on outer and inner thighs!

Glute Bridge

One of the main sources for a booty burn workout! The muscles that will be most used will be glutei, thighs, hips and core! You should feel the burn in your glutei and your core if you’re doing it correctly.