Dealing With Sports/Workout Related Injuries

So many people I know have injuries from soccer or weight lifting or hockey it is almost ridiculous. It seems as if everyone who is active has some kind of injury.

They seem to tie back to three main reasons:
1. Just plain not being careful
2. Not warming up or stretching muscles first
3. Not using proper form

So what if you did not follow those steps and you have an injury?
Well, I learned a few things this past summer when I helped my boyfriend get over a tear in his shoulder muscle. As a man, he was able to take IGF-1, which is a form of human growth hormones that is taken from the velvet of a certain type of deer. Sounds crazy I know, and can be expensive. However, pro-football players have used this and it is even up for consideration as to if it should be legal or not. Some say it gives athletes an unfair advantage because it heals their muscles so much quicker. If you are a woman, however, don't take it, because it can mess up your hormonal balance.

What about directly after the injury?
Arnica has been known to reduce inflammation and help the healing process. Last spring, I hurt my hand at gym class. Another player kicked the ball with all of his might and it slammed right into my right hand. It turned deep purple from the bruise and I could not move it without intense pain. I took Arnica internally and externally and it healed-up pretty well! It definitely reduced the swelling and pain.

Ice and Aloe Vera always are helpful with pain, if it's a gash or cut, also try to apply Manuka Honey to the wound. It is known to kill bacteria and create a protective barrier.

So if you get an injury, try these things out! They work for me and my loved ones!

Fun In the Sun

Beach season is just around the corner, and people are going to be flocking to worship the sun. Pretty soon you will be hearing that speech again about how the sun causes skin cancer, ageing, hyper-pigmentation etc. Dermatologists will be hurrying you over to your sunscreen isles, or if you're a woman, to your protective moisturizer/make-up aisles.

 Before you go grabbing products full of chemicals that will be baked into your skin, why not consider a natural option? Now I don't burn, even theough I am light-skinned with blonde hair and blue eyes, I was blessed with Italian genes. However, a good number of my friends burn the second they walk into the sunlight. So what is one to do?

The best product I have ever used so far, is Aubrey Organics Green Tea Antioxidant Sunscreen. It protects and feeds your skin with nutrients at the same time, greatly reducing your chances of being burnt.

The Sun is actually good for you! It gives you plenty of vitamin D! However, the ozone layer is thinner than it used o be, which causes more harmful rays to blaze through! Be kind to your skin, and don't forget (healthy) sun screen! Your skin will thank you!

Motion of the Ocean

Have you ever been carsick? That queasy feeling in the pit of your stomach that makes you want to throw up? Or have you been on a roller-coaster and afterwards felt like you scared your breakfasts right out of your gut? Or perhaps you've been on a ship and the motion of the ocean was just too much for you!

What causes motion sickness? According to WebMD,

"Motion sickness occurs when the inner ear, the eyes, and other areas of the body that detect motion send unexpected or conflicting messages to the brain. One part of your balance-sensing system (your inner ear, vision, and sensory nerves that help you keep your balance) may sense that your body is moving, while the other parts do not sense motion. For example, if you are in the cabin of a moving ship, your inner ear may sense the motion of big waves, but your eyes don't see any movement. This leads to a conflict between the senses and results in motion sickness."

So is there a quick, easy, and natural way to get rid of it? YES!
Did your grandma ever tell you to drink some ginger ale or ginger tea when you're stomach was upset? Well grandma was right! However, most ginger-ale doesn't have natural ginger in it anymore.

If you're feeling a little queasy, you can pop a few ginger pills and you will feel relief quickly. My mom is partially deaf, so she gets dizzy and queasy easily, whenever she does, she downs a few ginger pills and feels a lot better afterwards.

Beach Season? No problem!

Beach season is coming up soon and it always seems like people are scrambling to get in shape this time of year. The top two issues I have discovered are abs and buns.

I spoke about  abs before,so in this post, I will tell you how to get your buns toned for swim-suit season.

I'm sure you have heard of "Brazilian Butt Lifts" and other programs like that which promise quick results, for any woman (or man) out there. However, what they fail to take into account is different body types. What is someone is skinny and they want a bigger butt? What if the person has a lot of excess pounds and they'd like to slim down?

Your glutes are broken down into three different parts: The Gluteus Maximus, Gluteus Medius, and Gluteus Minimus. All three muscles should be worked out to create optimal atheistic and strength.

My personal favorite glute workout is a good, old-fashioned squat. I don't squat with a bar, however, because I always end up hurting my back/neck. Instead I try to find a machine that I have to push the weight up vertically (as opposed to horizontally). This exercise really helps add good mass, and reduce bad mass (AKA fat).

The machine looks a little bit like this: 

What also is really beneficial is building up the back of your legs using a single leg curl machine. They look like this: 

Now these exercises are not done at home, but if you want quicker results, than a quick workout at the gym is necessary. However, if you just do not have time to go to the gym. There are some alternatives, but they will take longer and will not have such potent results.

1. Lung forward with heavy weights in your hands for a long distance (like walking down your street).

2. Buy exercise bands, but them around your angles, step sideways, and squat.

3. Fill a back-pack with heavy books and lung (be careful to have the straps set correctly, or you can hurt your back). 

The Flu Has Flown

I'm not sure about your neck of the woods, but out where I live, there has been a nasty fly going around with symptoms like mono. Sounds scary-right? My brother, my mother and my uncle all came down with a form of it. How did I stay healthy?

Adrenals
Your adrenal glands are so important to your overall health. If your adrenals are fatigued or burned-out, you're going to be for susceptible to sickness. I used to get sick all winter long until just last year I restored my adrenal glads. What id I do? I used Drenamin® to restore them. It's an expensive product and only those in the medical field can get it for you, but it's totally worth it.

Hormones
Next thing you need to keep in-check are your hormones. When your adrenals aren't functioning right, your body puts out too much cortisol, which then makes you hormones unbalanced. Go to your doctor and get your hormones checked, especially if you're over the age of 20.

Gut
If your stomach and intestines are all out of whack, your body is going to be stressed. Make sure to take a good probiotic and to eat a lot of fermented foods, or drink fermented drinks like Kombucha tea.

Immune
I also boosted my immune-system naturally. I took:

• 6,000 IU of vitamin C
• 5,000 IU if vitamin D
• A whole-food multi-vitamin
• 1 Zinc lozenge (on a full stomach)
• Two Astragalus root capsules
• And plenty of water

Ever body is different, and some things work better for some people than others. I am not a doctor, I am only telling you how I have remained healthy.  

What if I still get the Flu?

If all else fails, the best product I have used is Boiron Oscillococcinum, it helps your body heal itself at a wonderfully quick speed. 

Lose Weight in 15 Minutes

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What is the quickest way to lose those extra pounds? 
 Maybe you have tried binge-dieting, or perhaps you've tried to run at the gym and you’re still not seeing the results you hope to see. Think about this, have you ever watched a soccer game, or perhaps a hockey game? Did you notice how in-shape the players are and how their bodies are drenched in sweat? I heard it once said that hockey goalies lose an average of ten pounds…in one game! One game! How do they do it? There is an exercise the experts have called “interval training.”

 What is interval training?
 It is basically what it sounds like! You run and rest in intervals! The best formula I have found is sprinting for 30-seconds and then walking for 90-seconds. How do I maximize my results? Every single day, for 15 minutes, go on a treadmill or walk outside and practice interval training. Studies show that interval training for 15 minutes is more effective than a whole hour of brisk walking, jogging, or plain running.

 What should I wear to interval train?
 Make sure you have sturdy running shoes that support your arch. I would suggest wearing breathable fabric.

 Options for women
 • yoga pants
 • running shorts
• tank top
 • underclothes that are sweat-wicking (cotton tends to cause irritation)
• moisture absorbent socks
• a bottle of water
 • running shoes

 Options for men 
• running shorts
 • tank top
 • moisture wicking t-shirt (or cotton)
 • underclothes that are sweat-wicking (cotton tends to cause irritation)
 • moisture absorbent socks
• a bottle of water
• running shoes

How should I recover afterwards?
 Make sure to drink a good amount of water, and to slowly cool down by walking under your breathing is back to normal. Then, make sure to stretch your body to avoid still joints.

Why You Should Buy Your Food From Local Farmers

You probably heard of the organic trend that has been gaining popularity. Some people think it's ridiculous, while others have jumped on the band wagon. What is organic? Organic is food in its original from, without anything added and without anything taken away. That's it! No pesticides, no GMOs, no hormones or antibiotics. The product is pure, untouched, and fresh!

Sometimes organic food is expensive, even though it is worth it, maybe your budget wont allow it. So what's the next best thing? Local, Farm-raised food! There is less of a chance for animal cruelty and you are supporting your community.

I don't think the population realizes how inhumane and unhealthy mass-produced food actually is! Here is a
link to an example!

I know after I watched this video, I was saddened and angry. Yes, you are eating these animals but for goodness sake, can't they treat them humanely when they are alive? This post made me understand why some people become vegitarian.  I have nothing against eating animal meet for nourishment, but meat in this form is not okay. 

This is a perfect example of why it is in both your, and the animal's best interest to buy your food local. Local food is not mass-produced, local food is more humanely raise and butchered, and there is less of a chance of disease. Buying local will also help your community. Farming isn't an easy career, and sometimes farmers really struggle financially. Buying local will encourage farmers to offer more and better products and will help the farmers live life a little less stressed. 

So eat organic if you can, but if you cannot, eat local! There are many websites that tell you where your local farmers are. Click here to find out! Have a great week!  

Get a Smaller Waist!

I know last week I told you all about the side-bend exercise to get the desired "V." While this exercise is great, especially for men, I discovered I was doing too many of these exercises and actually made my waist grow larger. I am a very thin person, yet too many oblique exercises made my waist change from 26 inches to 27!  So I quickly did a google search and discovered how one can make their waist smaller! My goal is to get my waist to 25 inches right now, so I will be working right here with you!

The first exercise is considered one of the most dreaded exercises, because it is so hard! It is called "the plank." It really builds up your core and works on your Transversus Abdominis  ab muscle. This is the ab muscle under your "six-pack muscles," and it stabilizes your core.

 How do you do this "plank" exercise?

• Get into a pushup position on the floor and prop yourself up on your elbows.
• Make sure your body forms a straight line like in the picture
• Suck in your abdominals
• Hold this position as long as you can
• Don't be nervous if your muscles start shaking, this is a difficult exercise.

The next exercise I am going to share I have heard go by two different names: the vacuum and the cat vomit. 

• Get on all fours (or you may stand if you have bad knees).
• Let out your breath
• Suck in your stomach towards your belly button as far as it can go
• Hold that pose for 15-30 seconds (you may breath)
• Release
• Repeat

What does this exercise do? Well it works your inner abs, the muscle that helps you achieve that flat stomach you're working towards! I do this very same exercise, and it definitely works! I would suggest doing these exercises everyday, for if you are not using heavy weights, your abs bounce back quickly. 

Get the "V"

One of the biggest problem areas for many people I have talked to, is the belly. Fat is seen so easily in that area and it stores up so quickly. There is nothing more annoying than having a belly without any definition present. Some people call this extra fat "love handles" or "muffin top," however, it doesn't matter what you call it, because either way, you don't want it there.

What do you do to help whittle it down? Well obviously cardio and diet play into it, however, building muscle is very beneficial as well.

So what is the "V" and how does it help with reducing body fat? The "V" is the cut of muscle that travels from your hip bone and down to your groin area. This muscle will help give your belly some cut, and in the process help you burn some excess fat.

Click Here

1. Grab a weight that fits your fitness level

2. Pick up the weight in one of your hands

3. Bend towards the weight as shown in the picture

4. Straighten back up to a standing position

5. Repeat 15 times

6. Switch sides and repeat 15 times

7. Do three sets on each side

Tip: Use slow and deliberate motions, when you exercise. Make sure to also give yourself an adequate rest period. Muscles get sore after a workout, so make sure to drink enough water and eat enough protein.   

Caution: Know your limits. Make sure you do not lift too much weight in order to try and speed up your results. Many people injure themselves by trying to lift too much, too soon. Also, be sure to use proper form. If you don't keep good posture during this workout, you may strain your back. 

Healthier Fast Food Options

Let's face it, fast food in't going to be the healthiest food you can eat no matter where you buy it. However, if you're in a pinch, there are some options that are better for you than others. Down below are three healthier, tasty options for you when you're on the run!

Chipotle: Barbacoa and Guacamole Salad 

 Sadly most of Chipotle's foods have Genetically Modified Organisms in them. However, they have announced that their Barbacoa and Guacamole Salad does not! Not only is it GMO-free, but it is also offers "make-your-own salad" with no-hormone-added barbacoa! Now, the calories and fat is somewhat high if you are on a diet, however, a lot of those calories and fat are in the healthy form of avocado.

Tip: if you don't use sour cream, you'll cut back on some of those pesky calorie and fat.

Taco Bell: Bean Burrito Fresco

Taco Bell offers a healthier version of their burritos and tacos, they call this "fresco style."  Their fresco style burritos have 350 calories or less. Instead of cheese, they offer a tasty melody of tomatoes, onions, and cilantro. Although the tortilla is white flour and the ingredients weren't grown organically, it is a healthier option if you're in hurry.

Wendy's: Apple Pecan Chicken Salad (half size): 

If you're rushing to get to your next destination, and you do not have time to stop home for lunch, Wendy's may be an option for you! Their Apple Pecan Chicken Salad (half size) is what they call, "A perfect mix of peak-season red and green apples, real blue cheese crumbles, sweet cranberries and roasted pecans, topped with a warm, grilled chicken fillet." While the chicken isn't antibiotic-free to my knowledge, nor are the vegetables and fruit grown organically, but with only 340 calories, it is a healthier option if you're on the run.

Eat Some Papya!

Ever eat a juicy piece of steak or a nice burger and get those cramps in your stomach? You know what I'm talking about. Those, "Oh why did I eat that?" kind of cramps! The acid in the pit of your stomach starts churning and you can feel it try to jump back into your throat. Then, you grab an anti-acid pill and drink some water, hoping that will help--but it only makes your stomach feel worse!

It is a common misconception that acid reflux or indigestion is caused by too much acid in your esophagus. Acid Reflux is actually caused by not enough enzymes and  good bacteria in your stomach!

What does this have to do with papaya? Well the papaya is an amazingly rich source of the proteolytic enzymes. Proteolytic enzymes are the chemicals that enable the digestion of proteins. 

According to The Healthiest Foods, papaya also: protects against heart disease, has anti-inflammatory effects, supports your immune system, protects against Macular Degeneration, protects against Rheumatoid Arthritis, and if it is teamed-up with green tea, it can also prevent prostate cancer.

If papaya is really so healthy, how do you implement papaya into your diet? There are a few ways, to add this super food into your diet.

One easy, and cost effective way to implement papaya into your diet is to take an after meal papaya mint. The cheapest place I know of to buy papaya mints it is at Vitacost.

Another option is to buy some dried papaya fruit and snack on it after you eat. It makes a great addition to your trail mix snack! It is also available at Vitacost for a decent price.

Maybe you don't care for mints, and eating dried fruit isn't your preference. Well then, how about a healthy and quick papaya recipe? This is also a great after-workout meal! Click here for a tasty papaya recipe that feeds a family of four!

Workout From Home: Sumo Squats

Andrea Rinaldi via photopin cc

We are all busy, some of us more than others, and many of us are finding it harder and harder to stay slim. One of those stubborn areas many of us deal with is our thighs and bottom! Many of us have been on many diets and exercise splurges, yet those stubborn legs won't get in-shape!  

Well, let me introduce you to an exercise you can do right in your own living-room. It's called a sumo-squat! Sumo-squats are designed to target your inner thighs and your glutes (your bottom), both slimming down and toning up your stubborn parts.

Sumo Squat

1. Always stretch before you workout, however, make sure your muscles aren't cold either! Do a few jumping jacks or run in place for a few minutes before you stretch, or you may cause an injury.

2. Also, make sure you are wearing loose or stretchy clothing, or there is the possibility of pinching your skin.

3. Start by standing with your legs further than shoulder-width apart. Make sure your knees and toes line up in order to protect your knees from injury. Be sure to also keep your stomach tucked-in and your back straight. This gives your torso support and helps you get the most out of your workout.

4. SLOWLY lower your body until your legs are parallel to the ground. Then, slowly rise up to a standing position again and squeeze your glutes for maxim effect.

5. REPEAT 15 times and then rest for 90 seconds, then do it again for two more sets of 15.

Would you like a visual example of how to do this exercise? Click on this link and you will be brought to my Pinterest Fitness Board where I have a picture of this exercise for you to see!

What is Lean-Mean-Green-Machine?

Let's face it, life is busy. Maybe you're a soccer mom who totes kids around like a taxi-service, or perhaps you are a business man who works long hours and are exhausted by the time you get home. This world is fast-paced and full of stress. Many are lucky to find time to grab a bite to eat on the run, let alone cook a meal. And the gym? Forget about it. Who has time for the gym?


So you checked out my blog as you were surfing through the web and wondered, "What in the world is Lean Mean Green Machine?" Well, this is a weekly-posted blog where you can find quick and easy health and fitness tips that will fit into your busy schedule. What kind of tips?

• workout from home tips

• quick meal options

• fast food options that are healthy

• quick smoothie and shake recipes

• supplement tips

On this blog I am also going to talk about the importance of organic food and how to shop for healthy alternatives on a budget. Don't really like veggies? No problem! I'll also be discussing how to get your veggie intake without having to fight your gag reflex. Are you gluten free? Excellent! I will also be sharing health alternatives that will have your taste buds craving more! Do you enjoy a glass of wine or a cup of alcohol, but would like to find a healthier option? You can find that here as well!

Do you want to lose a few extra pounds and tone up your thighs, arms, and stomach? You can do that at home or on the go! Are you feeling too groggy and exhausted to even think about exercise, well this blog will also share some supplements that you can take that will help you regain your youthful energy!