6 Best Practices For Good Sleep when you Travel

We all know that we feel better when we get good sleep, but yet, sometimes it seems like folks get into a competition for bragging rights to see how little sleep they can get and still function. The thing is that there’s so much that we don’t know about sleep; for example, why we do it. We know that we process information and learn while we sleep, and that our cells regenerate. But when we think about early man, and how much it made him vulnerable to predators, it’s not logical to think that we shut down for 1/3 of our life. Just like amounts of calories, how much alone time we need, or whether we like cilantro, everyone’s ideal amount of sleep differs. Some folks do great on 6 hours, while others need a solid 8. And there are times in our life when we might need more – Read More . . .

3 Tips for Staying Fit When You’re On the Road

For folks who love traveling, or who travel for their job, it’s one of the downfalls that goes along with the luxury of going to wonderful new places: traveling is disruptive to even the best intentioned person, when it comes to their health. I recall when I started my first job where I would be traveling 100% of my time; I knew that business travelers often gained weight. I was already bigger than I felt comfortable with, and didn’t want to gain more. I was young – in my late 20’s. I had never exercised before in my life and my diet was sh*t. I knew my diet was bad. I loved bloomin’ onions, burgers, fries, and beer. I knew that I should be eating more vegetables, but I didn’t know how to do that – so I did it the only way I knew how – I became a Read More . . .

Row/Tricep Kickback

Set Up: Stand with your feet hip width apart or closer. Hold one dumbbell in each hand. Chest is up, shoulders are back. The Movement: Start by hinging at the hips. Lower your upper body to about a 45 degree angle. Keep your core engaged to support your lower back. Your back should stay flat. DO NOT ROUND YOUR BACK! Using gravity as resistance, start by shrugging your shoulders back towards each other. Relax your shoulders down away from your ears. Follow through with your elbows, lifting the weight into your rib cage. At the top of the motion, try to get your elbows to touch in the back of your body. They’re never going to touch, but try anyway. Straighten your arm so that your wrists are close to your hips (or above) You should feel your triceps engage at this point. Try not to swing the weight, but Read More . . .

Lateral Raise/Rear Raise

Set Up: Stand with your feet about hip width apart. Feet should be parallel or toes just slightly pointed out. Hold one dumbell in each hand. Chest is up, shoulders are back. The Movement: Lifting through your elbow, lift both arms to your sides (Lateral Raise). Review the Lateral Raise  for demonstration on the movement. Push your hips back, bend over and raise your arms away from the floor Rear Raise. Review the Rear Raise  for demonstration on the movement. Stand up, Repeat. Specific Cues: Do not look at the ground. Use weight appropriate for the Lateral Raise or the Rear Raise. Related Exercises Lateral Raise Rear Raise Read More . . .

Stiff Legged Deadlift/Row

Set Up: Stand with your feet closer than hip width apart. Feet should be parallel to eachother. Hold one dumbell in each hand by your sides. Chest is up, shoulders are back. The Movement: Hinge at your hips to move into a Stiff Legged Deadlift. Review the Stiff Legged Deadlift Movement Pattern Here. In the Hinged position, perform the Rowing motion with both sides at the same time. Staying in the Hinged position, perform the Rear Raise movement Stand up to take some pressure off your lower back. Specific Cues: Support your lower back by keeping your core engaged while in the hinged position. If your lower back hurts during this movement, make sure that your core is engaged. Try to keep your weight on your heels as you perform this movement. Your toes should be able to move freely & wiggle. Choose a weight appropriate for the rear raise movement. Read More . . .

Kneel to Stand

  Major Muscles Worked: Legs, Glutes Set Up: Stand tall with your feet closer than hip width apart in front of a mat or soft surface. Feet should be parallel to each other. The Movement: Take a large step back. Bend both knees, and lower so that you are kneeling on the mat. Bring front leg down, so that you are kneeling on both knees. Bring first leg back to the front so that your foot is firmly on the ground in front of the mat at the starting position. Press through the heel of the front foot, to return to standing. Make it Easier: Place a chair to your side of the leg that isn’t moving. Stabilize your self by holding on to the chair with one hand. Specific Cues: Look at yourself in the mirror for this move. Your hips should be the same distance between your front Read More . . .

Exercise Library

1 Arm Row 1 Arm Squat/Press 1 Leg Stiff Legged Deadlifts (aka: 1 Leg SLDL) 1 Leg Stiff Legged Deadlifts/Row Alternating Forward Lunges Alternating Side Lunge Ankle Reach Backwards Lunge/Knee Up/SLDL Backwards Lunges Banded Glute Bridge Banded Squats Banded Waddles Basic Crunch Bent Over Row 1 Leg Stiff Legged Deadlifts/Row Bent Over Row/Tricep Kickback Bent Over Row/Tricep Kickback Bicep Curl Bicep Curl/Shoulder Press Bicycles Bird Dog Bodyweight Squats Bowler Squats Burpees Butt Kicks Cardio Variations Burpees Butt Kicks High Knees Irish Jig Plank Jacks Mountain Climbers Jump Squat w/ 2 second hold Jump Squats Jumping Jacks New Jacks Side to Sides Skaters Chest Press Chest Press/Chest Fly Chest Press/Chest Fly Clamshells Side Plank Clamshells Core Exercises Ankle Reach Basic Crunch Bicycles Bird Dog Corpse Sit-Up Dead Bugs Dolphin Push-Ups Elevated Plank w/Leg Lift High Plank Hip Dips Hyper Extensions Leg Lifts Corpse Sit-Up Curtsy Lunges Dead Bugs Dolphin Push-Ups Elevated Read More . . .

Sangria!

What makes a good sangria? Do you know? Should you use sweet wine? Cheap wine? Expensive wine? What about the fruit? Sweet? Acidic? Crunchy? I know! So many questions. Join Total Health by Elizabeth and Dona Sonia & Chef Marco as they show how to  make the perfect sangria. A few things discussed in the video: What type of wine you should use (red or white) What type of fruit will work best Will your Sangria ‘keep’ if you save leftover for tomorrow?   Want more tasty cocktail recipes just like this one? Click here for over 10 more fantastic cocktail recipes. Read More . . .

How to cook cactus (aka: nopales)

Join Total Health by Elizabeth and Dona Sonia & Chef Marco as they show how to shop for, clean and prepare cactus pads (leaves/paddles). A few things discussed in the video: How to shop for nopales – what to look for,  what to avoid How to clean and store them How to cook them. If you’d like the recipe in this video, click this link. Read More . . .

How to clean and disinfect fruits and veggies in Mexico

Join me and Dona Sonia & Chef Marco as they show us how to make sure that we stay safe and healthy while visiting or living in Mexico. Covered in this video: Why you want to wash your fruits and vegetables even if you live in the US & Canada Pros & Cons to the different methods: Microdyn, vinegar, bleach Organic vs Conventional produce The Clean 15 The Dirty Dozen If you like what you’re reading, join my friends list and get access to my best stuff. Stuff that’s even better than this! I know. Can you believe that there’s more? If you’re not on the list, sign up HERE to get more tips, tools, and ideas delivered weekly to your inbox. You’ll learn how to change your relationship with food, your body, and realize that what you eat doesn’t determine whether or not you are a good/bad person. And you don’t Read More . . .