Coconut Oil

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Coconut oil has gained some popularity over the past couple of years. It has been a staple in the Holistic Community for quite some time now; used for everything from cooking, healing, and beauty. I was introduced to it back in 2006 and I haven’t looked back since. Coconut oil may cost a little more than say olive oil (which I love for dressings) but it lasts longer, doesn’t go rancid, and has a higher cooking temp (it doesn’t become carcinogenic like Olive oil when heated at high temps). Coconut oil is about 50 percent lauric acid, a rare medium-chain fatty acid that supports healthy metabolism; it also has anti-fungal, anti-viral, and anti-bacterial properties! Below is a short list of uses for coconut oil as well as a few of my favorite recipe uses for the yummy stuff. Enjoy!! * Can be used for baking, sautéing, stir-fry’s, and a great replacement for butter * Can be taken as a supplement for energy * Great to use as a lotion * Good for homemade deodorant * lightens age spots when rubbed directly on the skin * Helps prevent stretch marks during pregnancy * May support healthy thyroid function * To get …

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Weight Training Basics

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Weight training is an important part of a person’s exercise program; whether you are an athlete, a workout enthusiast, or someone just starting a program. Many people have questions about how much weight they should be lifting. I commonly see two problems, men lifting more weight than they are ready for (in an attempt to “bulk up”), and women lifting too little weight (afraid of “bulking up”). If you are a male wanting to put on muscle mass, you need to eat a specific ratio of proteins, good fats, and complex carbs in relation to your height and goal weight. Lifting weights that are too heavy for you inhibits good form, and can lead to injury.   Ladies, it is hard work to build major muscle mass! Women lack the testosterone to build muscle like a “man”. The women who are able to are on a specific  diet, use supplements, and possibly hormones. There is no need to be afraid of the weights, but you need to know how to use them appropriately and to your advantage. Remember, diet is a huge part of the equation, whether you are a man or a woman you need a clean diet for a …

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Basics For The Chic Minimalist.

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  One thing most women have in common is looking in a closet full of clothes, and thinking “I have nothing to wear.” I find that it isn’t a matter of not having anything to wear, but more an issue of: 1. Not having enough neutral basics to mix and match to create new and clean looks. 2. Not knowing what basics are needed, and how to create different looks with them. I find the most stylish women aren’t covered head to toe in labels, rather the ones who aren’t afraid to shop outside of their comfort zone. These stylish women don’t look down their noses on any establishment, but know how to rock something from anywhere! These women also know how to mix and match, accessorize, and most of all, have their basics covered. “The Basics” are something that took me years to discover. It started with studying the designers I admired, reading their books, and taking a hard look at my closet and wardrobe choices. The most valuable thing I took away was looking at what THEY were wearing, not so much at what they designed. The stylish women that design some of your favorite labels keep it …

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Can I Spot Reduce?

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After 12 years of training the question I get the most is “Can I spot reduce?” Spot reduction refers to the belief that fat can be targeted for reduction from a specific area of the body. There is an idea that it is possible to achieve spot reduction through exercise of specific muscles in the desired area. For example: performing hundreds of crunches in an effort to lose weight in one’s midsection. If you have ever watched an infomercial on weight loss or fitness, you may have seen this promise. Unfortunately, spot reduction does not work. What does work is burning more calories than you take in, and building muscle to keep that burn going. When you train different muscle groups they grow in response. Since muscle takes up less space than fat, you will have the appearance of looking smaller. Fat  takes up more space giving a larger appearance. Fat is made up of cells, as your body stores more fat, the number of fat cells remain the same. Each fat cell just gets bigger!! There are two exceptions: A body might produce more fat cells if an adult person gains a significant amount of weight leading to obesity, …

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