June 2013 Squats Challenege + My workout Calendar

Hey people!
What’s going on!?

I’ve gotten so interested and distracted by fitness related things, sorry for the lack of posts. I do have some in the works, I’ve just been lazy about it.

But anyway, before I post this months Squats Challenge, I just want to say I kind of don’t do them any more. Don’t get me wrong, squats are great- Buuuuuut, the workouts I’m doing now pretty much incorporate a lot of squatting exercises in them AND weights, so I’m over the challenges. If you want to stick to the Squat Challenge, good luck, I’m still rooting for you! :D And if you’d like to try out what I’m doing… Good luck! Hahahaha!!

Make sure you are eating right. I was complaining to myself about how I wasn’t seeing the results I wanted from Insanity (1 week left!! thank goodness- am debating on starting another round or going into P90x), and that reason is my fault for not eating properly the first month. I was still occasionally eating a lot of junk, basically whatever I wanted. I immediately changed that the 2nd month. I even stopped drinking alcohol. x__x
I eat lots of grilled or baked chicken/fish, hella vegetables and fruits, egg whites, oatmeal, TONS of water, and fruit/veggie smoothies. Yep, it’s all I eat/drink now. (Occasionally I’ll have a protein bar- I can’t afford protein shakes yet, and I can’t use my dad’s- it’s specially made for people with diabetes *sigh*)

And I’ve been going to bed on time now. 10 PM-ish, waking up at 5 AM-ish to run on my treadmill or neighborhood. You get so much more done when you wake up early. o_o

One more thing……. I’m not a freakin’ fitness instructor or anything like that. Consult your physician/speak to a professional fitness instructor before attempting these exercises. I’m merely sharing what *I* do and tips on what MIGHT work for you too.

Basic Squats Challenge Calendar:

Squat:

Personal Workout Calendar:

Tools Needed:

• Dumbbells (should gradually move up to heavier dumbbells)
• Treadmill (or jog around your neighborhood! I do this too. :))
• Leg Extension Machine
• Barbell + Weights (should gradually move up to heavier weights)
• Intense workout program like Insanity, P90X, Brazilian Buttlift, etc (*cough*torrent anyone? *cough*)

Deadlift:

Hip thrust:

Leg Extension:

Dumbbell Squat:

Dumbbell Lunge:

Have fun, and don’t give up!

This shouldn’t just be a one time/month thing, it should be a lifestyle change~

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Acne Face Mapping

Hey everyone, hope you all had a good weekend.

I was washing my face, getting ready to turn in for the night and couldn’t help but notice that my face has broken out a little bit. Nothing serious (random spot here and there), but it’s bugging me regardless. I guess it’s normal to have a little break out everyone once in awhile, but if you happen to get them in the same areas of your face every single time- There’s probably a reason why!

What’s helped me figure out and put a stop my acne has been “Acne Face Maps”.

I’ve done some research, so I’m going to share what I’ve found out! (But keep in mind, this may not apply to everyone) :)

 

1 & 2: Digestive System –

• Drink more water and eat healthier foods. Lay off the greasy foods, sodas and other processed junk!
• Shampoos, conditioners or other hair products may me irritating your skin.
• Practice better hygiene.
• Regulate your sleep schedule, get more rest. Go to bed earlier and wake up earlier.
• Get some exercise or some fresh air (go for a hike, bike ride, walk, etc.)

3: Liver –

• Stop smoking (or lessen?)
• Stop drinking alcohol (not so much?)
• Eat healthier
• Stop eating late night snacks
• Get more rest
• Get some exercise

4 & 5: Kidneys –

• Water
• Water
• Water
• Eat cooling things, like melons or cucumbers, more green veggies.
• If you wear makeup, make sure you’re removing it properly (practice better hygiene)
• Less Junk

6: Heart –

• Clean hygiene  make sure you’re removing your makeup properly
• Eat less spicy and pungent foods
• Eat more nuts, seeds, fruits and veggies
• You need more Vitamin B
• Massage the area around your nose
• Exercise, get more fresh air
• Less salt
• Less Meat

7 & 8: Kidneys –

• Water, water, water!
• Leave the sodas, coffees, and alcohol alone.

9 & 10: Respiratory system –

• Eat more cooling foods (melons, cucumbers, etc)
• Avoid sugar
• Less acidic foods, more veggies
• Clean your cell phone screen, sheets, and pillow cases
• Don’t over eat
• If you’re stressed, you need to relax. Meditate.
• Check your dental health (floss and brush regularly)
• Detox your body

11 & 12: Hormones –

• Stress or Hormonal, you need to relax.
• Get more sleep
• Drink more water
• Practice better hygiene
• Eat less spicy and Fried foods
• Avoid eating before bed
• Change chapstick or toothpaste
• More fruits and veggies

13: Stomach –

• Detox
• Eat more fiber
• Drink herbal tea

14: Illness –

• Give yourself a break
• Relax, nap, get some rest
• Drink tons of water
• Do some yoga

At the end of the day, a lot of this just sums up to: You need to be healthier and cleaner!
Hahaha, I hope this is useful to someone.

Goodnight!
xoxo

Spa Day: Turmeric Honey Mask + Under eye puffiness

Sunday is recovery day, I always say!
After a long and crazy weekend, it’s finally time to chill out and prepare yourself for the dreadful…
“Monday”

Tonight I’ll be doing a “Turmeric honey mask” for my face and green tea bags for my eyes.
So, let’s make the mask first.

As you can see, I got mine for 54 cents.

I purchased my turmeric powder from a local farmer’s market. It’s fairly inexpensive, and I got it in this tub container. You’ll find it in the spices aisle. So check your international markets, Wal-mart might possibly have it, and other local groceries.

I mostly use it for cooking, but it turns out it’s not only great for ingesting, it’s really good for your skin too! It helps even skintone, reduce acne, reduces rashes, maintain the elasticity of the skin and prevent stretch marks,
reduces facial hair growth, reduces swelling, I could go on! But let’s get to the mask making!

Ingredients
1 teaspoon turmeric powder
2 teaspoons flour
1 teaspoon honey (organic is best!)

Instructions
1. Mix the ingredients together in a small bowl until you get a smooth paste.

2. Before placing it on your face, make sure your hair is out of the way and that you’re wearing a shirt you don’t really care for, because if this stuff gets on you, it WILL stain. Get some towels too. It’s messy.
3. Cleanse your face with one of your usual facial washes, pat dry, then begin putting on the mask.
4. Leave the mask on for 15+ minutes and just relax.

Yes, you will look a little scary! :P

5. To remove it, wash it off with warm water!

Treating under eye puffiness with green tea bags:
1. Boil 2 green tea bags… Just go and make yourself some tea. :D
2. When it’s finished, place the bags together in a plastic bag.
3. Put the plastic bag into the fridge or freezer (don’t forget about them!).
4. Sip and enjoy your tea!
5. Once the tea bags are chilled, take them out, find a place to relax and place them over your eyes.

Leave them on for about 15 minutes or longer. And your eyes should be a little less puffy. You may need to try this treatment a few times if you don’t see any noticeable improvement, or try a different treatment.

I’ve got a bit of an under eye puffiness problem, but I know the cause of mine, and it’s because I’m not getting enough sleep. I need to fix my sleeping patterns!

But, if you’re dealing with this too then here are some other possible reasons:

1. Not getting enough sleep (as mentioned)
2. Allergies (maybe cosmetic? Don’t fall asleep with makeup on)
3. A Cold
4. Sinus Infection
5. Your diet! Salty foods, sugar, not enough water, alcohol, gluten, rice, and caffeine. These things cause puffiness and fluid retention.
6. A night of crying (in this case, it’ll go away is pretty much a few hours- at least in my experience)
7. Stress (Plan more relax days!! Chill out :D)
8. Iron deficiency- Not getting enough leafy green veggies, nuts and seeds are also a source of iron.
9. Kidney problems

And now, here are some possible treatments:
1. Take your butt to bed, get more rest! If you’re like me then it’s time to get your sleeping schedule under control.
2. Eat more vegetables. Broccoli, Cabbage, Lettuce, Basil, Celery, you get the picture? Try to buy them organic, it’s healthier for you… Or better yet, start or own garden!
3. Drink lots of water!
4. Relax, have more spa days. Go for a walk, hike a trail. Fresh air and exercise is good for you.
5. Cold things on your eyes- Green tea bags, cucumbers, chilled spoons, or even ice for a few minutes at a time will help reduce any puffiness.
6. Makeup/Concealer, with the right technique will temporarily hide under eye puffiness. The technique is to create an illusion of a flat surface by only applying the concealer to the shadow of the puffs, not under your whole eye.

 

All this information I found through doing some research on my own. I’m no professional, I’m no doctor. These treatments may or may not work for you. If you have a serious problem you should probably get yourself to a hospital!

Try out this mask and under eye puffiness tips/treatments and tell me how you like them!

May 2013 Squats Challenege

This is a scheduled post.

Couldn’t leave you guys hanging for the month of May, now could I? I’ve gone ahead and created a new Squats Challenge calendar!

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Good luck!
-Pete
xoxo