Monday Meal Plan & Workout

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Selfie from Saturday night because I was feeling good 🙂

Back Workout:

Wide Grip Pull Ups – 4 x 6 (Used assisted machine with 30lbs)

Single Arm Bent Row– 3 x 6-8- (I used 27.5lbs)

Lat Pull Downs – 4 x 10 (I used 75lbs on the first set & 70lbs on the rest)

Declined Sit Ups w/ 25 lbs plate – 4 x 10 (lets be honest, I totally dropped the plate on my last set because I was dying so if the plate is too much for you don’t use it!)

Click the exercise for a link on how to do it!

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Ashwagandha- An Ayurvedic Remedy

 

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Ayurvedic medicine is an all natural approach to preventive care and health care that focuses on the”whole” person rather than just treating a symptom or chief complaint. It was formed over 5,000 years ago and focuses on the mind, body, and spirit connection.  This form of medicine focuses on many outside factors that could also potentially be affecting your health and uses all natural remedies to treat the problem. This includes but is not limited to environment, stress levels, spirituality,  and mental health.

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A List of Ways to Engage in Self Care

om symbol.jpgEveryone could use a little self care but actually engaging in it is the hard part. Most people either don’t know where to start, feel like they don’t have the time, or are too consumed with taking care of others. I wanted to create a list of my favorite ways to decompress after a long day of work. Now, you don’t have to have a stressful job to engage in a little self care. Many people don’t realize they are stressed until they are beyond the point of self care relieving the feeling.

Don’t get down on yourself for feeling stressed, no matter how big or small the matter is. Stress is a natural response of the body and is the result of our adrenal system aka adrenaline center (think fight, flight, or freeze) firing off adrenaline to cope with the stressor. When your adrenal glands become overworked or if you have high stress levels this triggers cortisol to be released into your body to control/cope with the stress. Now cortisol, although it is a stress hormone, is a vital part of our bodies. Our bodies need cortisol to regulate stress levels and it is normal for cortisol levels to fluctuate throughout the day as a response to stressors.

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All Natural Spirit Lifter

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It’s common to have a bad day or get a case of feeling down but what do you do to solve it? Let me introduce you to ROSEMARY OIL!

Rosemary oil has been shown to enhance your mood, assist with preventing and managing depression, and can lower cortisol (stress hormone in your blood). If you wanted to, you could even apply rosemary oil to your scalp (mixed with a carrier oil) to promote healthy hair growth.

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