Diary of a Fit Girl | Health ABC's

Health ABC's

Ready to smash your goals?

Thank you for letting us be a part of your health and fitness journey. We are here to cheer you on and watch you grow. It takes hard work and dedication to get where you want to be. We are the motivation and you are the inspiration, now let's get started!

Nutrients for Optimum Health

Nutrients are essential for life, and maximizing your intake of nutrients enables your body to function as efficiently as possible and improves health. With the understanding of the body's natural functioning and processes, we will be able to live a healthy beautiful life.

Looking Good

• Skins elasticity depends on collagen
• Vitamin C is needed to make collagen and neutralize free radicals that damage skin and cause wrinkles
• Vitamin A keeps skin smooth and supple
• Vitamin E protects skin cells from damage and encourages skin to heal
• Zinc regenerates skin cells
• Essential fatty acids keep skin from drying out

Weight Control

• Maintaining a healthy weight depends on your ability to burn fat and break down glucose (simple sugar) into energy
• B vitamins, vitamin C, iron, and chromium are essential for converting glucose into energy and transporting it to the cells

Eating for Energy

• Vitamins and nutrients are required to turn food into energy
• B vitamins, vitamin C, iron, copper, magnesium help with the production of hormones, and are responsible for nerve transmission and energy maximization

Balancing Hormones

• Hormones are powerful chemical messengers that are produced in various areas of the body and are carried in the blood where they produce a specific effect
• Hormone production and function is dependent on many vitamins and minerals particularly vitamin B3, B6, biotin, magnesium and zinc
• Hormone imbalances cause a wide variety of problems from infertility to weight gain
• A well balanced diet, which includes essential fatty acids, will help keep hormones in balance
• Essential fatty acids (one of a group of unsaturated fats essential for growth for example omega-3)

Strong Bones and Powerful Muscles

• Calcium, magnesium and phosphorus keep bones strong and healthy
• Vitamin D controls calcium intake and is helped by boron
• Vitamin C makes collagen which strengthens connective tissue
• Improve athletic performance by increasing intake of vitamins A, C and E
• Helps the body detoxify by-products of metabolism (free radicals) and increase oxygen uptake into the cells

Health Digestive System

• If food is not broken down or absorbed properly it is thought to irritate the lining of the intestines causing them to become “leaky”
• Food molecules and toxins then pass into the bloodstream causing problems in other parts of the body & overgrowth of unfriendly bacteria
• Vitamin B6 and zinc are needed to produce digestive enzymes
• Calcium and magnesium help to reduce excess stomach acid
• Acidophilus improves activity of beneficial bacteria in the intestines

Healthy Heart

• Heart disease is caused by a build-up of deposits in th coronary arteries and is worsened by hypertension
• Vitamin C helps keep arteries supple because it is used in production of collagen (substance that binds cells together)
• Increasing intake of magnesium, potassium and calcium & avoid adding extra sodium to your food can reduce blood pressure by helping to relax blood vessels
• Vitamin E & Omega-3 thin blood reducing likelihood of clot formation and help reduce blood fat levels

Boosting Immunity & Fighting Infection

• Inadequate nutrition impairs your body's ability to keep its defenses in top working order
• Your immune system needs certain vitamins and minerals to help the specialized blood cells that destroy specific invaders
• A lack of vitamins A, C, E and B complex impairs your immune response
• Vitamin C is crucial for immune system function
• It has anti-viral and anti-bacterial properties and is a natural antihistamine
• Essential fats reduce inflammation

Free Radicals and Antioxidants

• Destructive chemical groups are known as free radicals
• These are the products of oxidation, a natural byproduct of metabolism
• In large quantities, free radicals can damage cellular DNA
• Accelerating the aging process and contributing to range of illnesses
• Free radicals can be neutralized by antioxidants
• Main antioxidants: Vitamins A, C, E, zinc, selenium, copper and manganese

And now we are off to the races..

Our professional motivator, Lauren is here for you!

If you need the best Multi-Vitamin that is All-Natural, Vegan, Gluten-Free, Dairy-Free, Food Based, Hormone Balancing, and Nourishes all the major systems of a Women's Body. Click this Link Women's Nutritional System and it will bring you to our Fit Humanity Online Luxury Health Boutique where we offer Free Shipping.

Email lauren@bronzedhumanity.com with any questions about your Fit Humanity products :)

Stay tuned in for fitness events & follow @fit_humantiy on Instagram for our athletes workouts, diet/nutrition tips and healthy motivation.

Welcome to the Team,

FitGirl

www.bronzedhumanity.com

Diary of a Fit Girl | Why must you squat?

Dear Diary,

To firm up and grow your backside ladies, you must squat. Or, do something that stresses your booty muscles with a load greater than what your muscles had previously adapted to. Let me explain..

Let's bring it back, way back, back to the dictionary..

To Squat is to crouch or sit with one's knees bent

and one's heels close to or touching one's

buttocks or the back of one's thighs.

What muscles do squats engage might you ask? Squats work the entire lower body, more specifically, the quadriceps, hamstrings, glutes, and the muscles that make up the calves.

Now this is very important, so please listen carefully to a little lesson about form..

1. You must keep your weight in your heels,
2. hips back,
3. chest up,
4. core fully extended (engaged),
5. and do not let your knees pass your toes.

If you feel pain in your knees, you're doing it wrong. If you feel pain in your hips, you're doing it wrong. If you feel pain in any joint, you're doing it wrong. So basically, if you feel pain anywhere except in the muscle you are trying to work, you're doing it wrong. Everybody is different, so find your perfect form. I suggest that you take your time and caution while squatting, mind to muscle connection is everything. You get the most when you are fully engaged, concentrated and really working your muscle (blasting your favorite music is a great suggestion, it helps with everything).
Please don't compromise form for reps, and listen to your body.

So anyway...
Let's say you do not have a gym membership (a lot of people don't), who says you need one to squat?

I don't, I say all you need to do is stress your booty more than the norm (that's what he said).
I'll tell you a little bit now about why that stress is making you firm up and grow...

You've just squatted,

You put tension in places that normally don't receive that lovely feeling, and now you are sore. You are sore because you damaged your booty muscle fibers, and now a cellular process can occur. In that cellular process basically your body fuses muscle fibers together to form new muscle protein strands, or myofibrils. BOOM, muscle growth due to protein synthesis.

And just so you know,

This booty firming and growing happens after you exercise,

During rest with a proper diet.

So now, let me give you an example of squatting that you can basically do anywhere...

What if you sit against a wall, any wall, in a squatting position (see definition above).

Try to hold that position for 1 minute, and do that 6 times with short rests in-between.

This is called a "wall sit".

Is that more stress than you normally put your booty through? Probably. Now ladies, when you can do that pretty easily, try putting a stack of books on your thighs while wall sitting. Oh did that get easy now? You're such a boss. What's next? Now you can go to Big 5 or any sporting good store and find a resistance band (ask a salesperson for help, or a "booty band", they will know what you're talking about). Take that band, put it around your thighs and spread 'em (that's what he said), and with a wide stance sit against a wall and hold something heavy (not sharp in case you drop it, don't drop it though) above your head for 1 min. See where I'm going with this? You can do anything with correct form and as long as its more stress than your muscle is used to. With the right nutrition, your booty muscles will grow.

Let me circle back now.. Why must you squat? 3 reasons

1. release endorphins and feel good about yourself
2. so you can be strong incase the zombies take over and you need to climb a mountain ya know?
3. bigger booty is everyone's favorite, ask Kim

Follow me on instagram @fit_humanity for fitness tips and tricks!

Heart,

FitGirl

www.bronzedhumanity.com

Diary of a Fit Girl | Meatball Meal Prep Recipe

Dear Diary,

Today I made Street Taco Style Chicken Meatballs and they were bomb. So I thought I would share the recipe so you can get clean gains like me (gains means, a lifestyle many take to put on muscle and get into shape, that's what urban dictionary says).

Clean Ingredients:

• Lean Ground Organic Chicken
• Organic Corn
• Green Chilies
• Bomb Sauce (there are so many to choose from, just make sure your pick has low sodium)
• Cilantro
• Free Range Organic Eggs
• Gluten Free Bread Crumbs

All you have to do is... put all the ingredients in a bowl and mix them together. You need a good ratio of sauce to breadcrumbs, and I use 1 egg per 2 lbs of meat. Ball up the meat, place on a cookie sheet greased with sunflower oil, and broil to brown. Then Simmer in a covered skillet on low heat with a tiny bit of sunflower oil until cooked through.

And Boom Balls of Fire in your Mouth.

Sincerely,

FitGirl

 www.BronzedHumanity.com

Bronzed Humanity | Birthday Month Special

Bronzed Humanity


It's your Birthday and should be celebrated all month long. Bronzed Humanity offers $25 Luxury Organic Spray Tan during your Birthday Month.

Stop by, get glowing. Located in San Jose, Ca.

xx

Bronzed Humanity Team

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Bronzed Humanity x Forma Gym San Jose | Party Photos

Bronzed Humanity had an amazing time at our Luxury Spray Tanning party with Forma Gym in San Jose, Ca. 

We can't wait to do more collaborations like this soon. 

8/30/2017

xx