emPOWERed Living-By Thomas Ochieng

emPOWERed Living: Doing the best you can to be healthy when it comes to food, fitness and lifestyle choices.
emPOWERed Living isn't a destination; it's a journey.



Beat the Blues with Fitness and Food.
Feeling Glum? It's time to lift your energy and re-enliven your spirit. I've got some great tips to help you do just that! When it comes to boosting the mood by harnessing your body's natural resources, here's how you can stabilize your mood stat.



1) Watch the amount and types of carbs you eat. To avoid the carb coma and crash, prepare whole grain and whole wheat-based products which are full of fiber. Avoid: Processed white bread/rice/pasta. Limit: Juice- High in carbs and cause a sugar rush.

2) Eat Fat!! Yes!!! Omega-3 fatty acids (found in salmon, tuna, halibut, algae, and nut oils) increases gray matter in the brain-associated with mood and controlling insulin levels.

3) Vitamin D. Vitamin D raises serotonin levels that may help improve the mood. The body makes vitamin D when it is exposed to the sun (10 minutes should be plenty), or it can be obtained from foods such as oily fish, and those fortified with vitamin D, such as milk.

4) Exercise!!!



Endorphins (happy chemicals) increase up to 5x during/within 30 minutes or more of cardio at moderate to intense levels and during interval training.

Secret: Supermodels don't maintain a perfect body in-between important photo shoots and fashion shows. But they do have a rigorous routine to get catwalk-ready right before the big camera-flashing day. And the number one component to perfecting the physiques of most of those tongue-waggingly gorgeous gals: water (of course that's part and parcel to a dedication to healthy eating and a serious exercise regime). Why Water?



Water retention is often the culprit to looking like you've gained 5-pounds overnight. How do you get rid of it? Drink more...yes...more water. It helps flush out toxins and fat. BUT, if not adequately hydrated, the body will hold onto any water it has-that's when bloating can set in.
Drink, baby.....drink....enjoy my favorite drink......

Tip: Work Out Smart and Fast to Burn More Fat Faster.




Burn more calories by starting hard and fast. Yup, researchers at the College of New Jersey found that cyclists who did a short warm-up then quickly punched up their intensity to the highest level during the 1st half of their workout, taking it down a notch during the 2nd half, burned 10% more calories than those who started slow and finished fast. Why? Get the hard part over with first and you destabilize stored fat, then burn it off during the less intense half of the workout.
It's not just bike riders who benefit from reverse intensity workouts. All cardio exercisers like me, the ones who really count, experience the same fat shake-up.
I workout like that and train my clients the same way and we all see outstanding results. And when I head for the showers, I know, deep in my heart, that I left everything I had, all that I had, on the floor. Always give your best. AND REMEMBER, THE ONLY EASY DAY WAS YESTERDAY!!!!!!