Vacations For Fitness Lovers Marissa Elman

Perfect Vacation Ideas for Fitness Lovers

Going on vacations doesn’t mean you have to spend your days lounging in the sun with a cool drink in hand, though that certainly appeals to some people. For fitness lovers and adventure seekers, vacation can mean engaging your bodies in exciting, rigorous activities away from home. Here are a few vacation options for you to consider.

 

Explore the Galapagos

These islands in Ecuador’s territory are perfect for those with an active lifestyle. Sure, the beaches are great for relaxing, but the beautiful landscape allows for scenic hikes and surfing expeditions. On the mainland, some of the best canopy walks, where the paths are suspended above the ground, can be found. This trip is also perfect for anyone interested in nature, especially native wildlife, with giant tortoises, marine iguanas, Galapagos penguins, and more!

 

Drop Into Black Hole Drop in Belize

Nestled in the Maya Mountains, Black Hole Drop is a stunning cave that can only be reached by rappelling. After hiking up the foothills of the Maya Mountains, explorers will jump down 300 feet to reach the cave’s basin. While rappelling, the cave below appears dark and distance, but once you reach the bottom, you can appreciate a beautiful rainforest canopy before you depart.

 

Brave the Skeleton Coast of Namibia

With such a foreboding name, this location may not sound welcoming, but the sand dunes along this stretch of Namibia’s coastline are impossible to resist. Here, you can participate in unique activities like sand sledding and sand boarding. Nearby is Etosha National Park, where black rhinos and cheetahs can be found in the largest free-roaming population size in the world.

 

Climb Mt. Batur in Bali

For the truly adventures, what better way to spend a trip than scaling a volcano? Of course, Mount Batur is not active, but the thrill of climbing such an impressive landmass is a once-in-a-lifetime opportunity. Guided tours are available, and some treks entail climbing the mountain before dawn to catch the sunrise from the summit.

 

Enjoy the Diamond Highlands of Brazil

Named for its region’s famous diamond mines, the Diamond Highlands (Chapada Diamantina) boasts stunning scenery and ample opportunities for physical activity. Hike up to the top of the tabletop Morro Pai Inácio or swim in the underground cavern pool in Poco Azul. This area also features a number of incredible waterfalls; because many of them flow over flat rocks, you can often slide down them!

 

Copy Of Signs That You Are Mentally Strong Marissa Elman

Healthy Travel Tips

It can be challenging enough to keep up with a healthy lifestyle while you are at home. However, it can be even more challenging when you are traveling. Now, especially during the holidays, traveling should not involve the stress of staying strict with a diet. There are plenty of ways to loosen the reins a bit during your trip, while also maintaining methods that will not leave you feeling cranky and lethargic. So, here are some tips for staying healthy while still enjoying travel during the holidays.

 

Pack With The Planet In Mind

Trying to reduce any trash while you are traveling begins when you start packing. Reusable water bottles should be one of the first things you put in your bag. Some great choices for highly insulated bottles include S’well and Klean Kanteen, and they make great travel companions as they do double duty allowing you to hold any hot or cold beverages. Other compact and useful items to pack are a reusable utensil set and a tote bag. They can help you save a lot of unnecessary plastic waste if you eat out in a new place.

 

Travel With Superfoods

Another great tip is to carry superfood snacks with you. These can include cashews, goji berries or almonds. If you are someone who likes a nutrition bar, you have many choices like KIND bars, Bulletproof, Primal Kitchen, EPIC, RXBAR, or Quest. You should also try and take advantage of the healthier options in the airport like CIBO Express.

 

Stretch Your Hamstrings Before Sitting For Long Periods Of Time

Your hamstrings usually take a beating during long flights due to the fact that you are sitting for so long. So, you will want to stretch them out before boarding the plane. Start out by facing your bag with your hands placed on the top of the handle. Then, scoot your right foot between the handle “arms” as you place the heel on the top of your bag. Finally, as you use the handle as support, begin to fold over your leg with your right foot flexed, similar to how you would in a half-split on a mat.

 

If You Take A Supplement, Take Magnesium

Magnesium is also known as nature’s “relaxation mineral,” and it plays a critical role in over 300 enzymatic reactions within the body and it is important for everything from the functioning of your nervous system to the health of your bones. Day-to-day, magnesium has been proven to help ease menstrual cramps, relieve headaches, and promote digestion which is all the more important when you are traveling because that is the time when you are the most prone to these problems.

Signs That You Are Mentally Strong Marissa Elman

Signs You Are Mentally Strong

Signs That You Are Mentally Strong Marissa Elman

There are a lot of misconceptions about what it means to be mentally strong. In fact, ironically, most of the behaviors that many people associate with weakness are actually true signs of strength. This is due to that fact that in our society, we typically value “toughness” over “true strength.” When it comes to acting tough, it is all about external appearances which involve creating this persona meant to convince other people that you are impervious to pain. However, true mental strength involves working on your character and being willing to be vulnerable. Unfortunately, most people confuse their openness and honesty with frailty when it is the exact opposite. Let’s take a look at a few signs that while viewed as weaknesses, are actually signs of mental strength.

 

Kindness

Many times, people think that being kind means that you are a pushover or a people pleaser. However, the reality is that showing compassion for others, giving someone the benefit of the doubt, or spending your spare time to help a friend in need with a project can be a sign of strength. It often takes a lot of courage and confidence to show kindness and mentally strong people are willing to take those kinds of risks.

 

Acknowledging Your Weaknesses

There is a difference between recognizing and speaking the truth and putting yourself down. Through the acknowledgment of your faults whether it be not knowing how to confront people or struggling to be organized can show that you are strong enough to admit your imperfections. Recognizing your weaknesses can also help you take steps in the right direction. You can delegate the tasks you struggle with and develop a plan to succeed despite these shortcomings.

 

Asking For Help

Revealing that there are things you cannot do on your own is a real act of courage. This could be asking your boss for assistance on a project or reaching out to a mental health professional. Asking for help requires a lot of humility and strength of character. Most people who are mentally strong do not go through their journey alone as they surround themselves with others who can offer assistance along the way.

 

Failure

Succeeding at everything you do only means that you are living too far inside your comfort zone. If you are making mistakes and failing, it means that you are challenging yourself—a true sign of strength. Your failures are not proof that you are not strong enough to succeed. You should view them as proof that you are pushing yourself past your limits.

Sept 2018 Marissa Elman

What You Should Do on Your Mental Health Day

Taking a mental health day is important for all people. Employees who feel as though they are just constantly spinning on the wheel are likely to encounter burnout. When taking a day off to rejuvenate, individuals should take into account useful ways to spend their time.

 

Maintain a Routine

While a mental health day might seem like the perfect opportunity to sleep in and lounge on the couch, having some sort of routine is important. A routine consisting of sleeping properly, eating healthy foods and exercising can help individuals to feel energized. Also, people who spend the day eating junk and sleeping may realize at the end of the day that they wasted their time.

 

Go Outside

Unless some serious storm is underway, spending the entire day indoors isn’t the best idea. Even if individuals go for a stroll around the block or walk up to the corner market for a cup of coffee, experiencing nature can help these people to recharge. Of course, even more time can be spent in nature. Individuals might decide to go for a mild hike at a nearby park or to explore an outdoor attraction that recently opened.

 

Engage in a Hobby

All too often, people think that some strict end purpose must exist for every action that they take. However, it’s so healthy to have hobbies that do not end up in monetary gain, a higher title at work or something of that nature. Just taking the time to participate in activity for fun and leisure is important. This hobby can act as a catalyst for future moments of relaxation.

 

Set Aside Work Tasks

It might be tempting to open up the work email just once on the mental health day. Unless some truly serious reason exists for doing so, it’s important to keep that inbox closed. Individuals who take off from work but then end up working for a part of the day are not really giving themselves the necessary time off from tasks of their jobs.

 

A mental health day is meant to give people time to explore and to relax. While maintaining a routine is important, that routine should not include work. Individuals should take the time to better get to know themselves and the things that make them happy.

Sept 2018 Marissa Elman (1)

5 Quick and Healthy Breakfast Recipes You Can Make Ahead of Time

Eating a healthy breakfast can be impossible with a busy schedule, but these five quick and healthy breakfast recipes can be made ahead of time so you don’t have to sacrifice health for convenience.

 

Berry Yogurt Smoothie

The best part about a smoothie is that it takes minutes to make and can be prepared ahead of time. Toss frozen berries and bananas into your blender with a few spoonfuls of Greek yogurt. Add a flavored liquid, such as juice or coconut water, to help it blend. Blend all this together and freeze it overnight to be used in the morning or later in the day. Honey can be added for an extra dose of antioxidants.

 

Oatmeal And Egg Bowl

Turn your regular morning oatmeal into a savory delight by adding an egg and colorful toppings. Prepare your oatmeal as usual but add a sprinkle of salt and pepper in place of sweeteners. Fry an egg and place it over the oatmeal with a sprinkling of cheese or fresh peppers for a breakfast rich in vitamins and fiber.

 

Macadamia Ricotta Tomato Toast

Toast for breakfast doesn’t have to be boring with this colorful and flavorful recipe. Use slices of whole grain bread for the toast. Make your own macadamia ricotta cheese spread and cover each slice with it to your preference. Sprinkle on some basil and cracked pepper, if desired. Two slices of fresh heirloom tomatoes should then be added to each slice of toast before enjoying.

 

Egg and Avocado Toast

Easy to make and transport, this breakfast is perfect on-the-go. Toast two slices of multigrain bread and then spread a hearty layer of smashed avocado on each. Sprinkle on salt and pepper for flavor. Fry up two eggs until the yolk is mostly firm before placing an egg on each slice. Garnish with a sprinkle of cheese for a protein-dense meal.

 

Chocolate and Berry Breakfast Bowl

Start your day with a quick meal that’s both healthy and sweet. Cook up your favorite breakfast grain, such as oatmeal, or make yourself a protein-dense bowl of quinoa. Add a handful of raspberries, bananas, and blueberries for your daily serving of fruit. Top the bowl with chunks of dark chocolate and almonds to add extra minerals, protein, and fiber.

Marissa Elman Reasons People Decide To Become Vegan

Reasons People Decide to Become Vegan

While many have heard of vegetarianism, veganism is often considered a natural extension of such a diet and has been growing increasingly more popular among lifestyle choices. Similar to vegetarians, vegans avoid meat-products and also extend their dietary restrictions to any product that comes from animals, such as eggs and dairy. Vegans are cruelty-free and also tend to avoid materials such as fur, leather, and products that have been tested on animals.

 

While all individuals have different experiences with their transitions to veganism, there are some common threads for the lifestyle change. Here are some of the most common reasons people decide to go vegan.

 

Ethical

Many individuals decide to go vegan due to ethical reasons. Regardless of whether individuals have emotional attachments to animals, do not condone killing living beings, or have other reasons that coincide, choosing a vegan lifestyle allows people to avoid contributing to meat and dairy industries where animals are mistreated.

 

Environmental

Another reason individuals may choose to go vegan is due to environmental reasons. Animal agriculture places a heavy burden on the environment and resources. Overuse of farmlands accelerates topsoil erosion, which renders crop cultivation less productive. This reduction of productivity often leads to the necessity to convert wilderness to farmlands, which results in deforestation, loss of habitat for native species, and extinction. In addition to the burden on the land, animal waste from massive production houses also leads to water pollution and increased greenhouse gas production.

 

By choosing a vegan lifestyle, people are able to follow plant and nut-based diets. As crops require fewer resources, crop farming is more sustainable and healthy for the environment than animal agriculture.

 

Health

Individuals may also choose to go vegan to improve their health. Consuming animal fats and proteins has been tied to different types of cancers—such as lung, colon, and heart—as well as a variety of other diseases, including kidney disease, diabetes, and obesity.

 

Vegan diets incorporate more whole grains, vegetables, fruits, and beans, so vegans see the benefits of meals lower in fat and richer in fiber and other nutrients. As vegans can obtain protein through legumes and grains, calcium from green vegetables, and iron from chickpeas and soy products, vegans can receive all of the necessary nutrients without consuming animal products.

 

Other

Aside from the reasons listed above, individuals may also choose to go vegan due to other reasons as well. Some may find that plant-based diets are more affordable than diets that rely on meats. Others may have family, friends, or significant others that are making the change to become vegan and find that it has become easier to cut out meat products than cook separate meals.

 

Of course, individuals may also go vegan for a mixture of all of these reasons, or perhaps reasons that have not been listed. Regardless of reasons, it is important to respect others’ lifestyle choices.

DIYMarissaElman

Why you Should Reconsider DIYing Your Next Beauty Product

When it comes to everything beauty, people have become more educated about the products they buy. The trend appears to be favoring formulas created by Mother Nature, those that are kind to the skin and friendly to the planet. Heavy chemicals and preservatives can do a lot of damage, and consumers have developed a more discerning eye.

 

That is why do-it-yourself beauty is becoming extremely popular. Let’s face it; one knows exactly what ingredients are going into the formulas they make, and they can feel safe about the product’s performance. A variety of botanicals can often deliver better results than the storebought, manufactured formulas. In addition, d.i.y. beauty is more affordable and a wise investment.

 

For instance, NewHopeNetwork has its pulse on the natural/organic industry and predicts that personal care products will be featuring more ingredients like hempseed oil, goat’s milk, moringa and murumuru butter in non-toxic skin care and cosmetics items.

 

Do-it-yourself beauty doesn’t have to involve harsh chemicals and expensive equipment or a lengthy processing time. These ingredients are available to consumers, and many times, one can find the stuff they need right in their kitchen cupboard.

 

For example, there’s been a lot of buzz on social media about the power of rice water; it’s a huge YouTube topic. There are more than 403,000 YouTube videos about rice water beauty alone, and the d.i.y. demonstrations are simple to follow.

 

This video has received more than 4 million views so far, and the only ingredients for the complexion wash/toner are rice and water.

 

The toner absorbs quickly, firms the contours of the face and creates a brighter complexion by those who have tried it. Best of all, it’s a natural, healthy product and tolerable by every skin tone.

 

Compared to expensive high-end boutique moisturizers, the rice water wash is a precious steal.

 

D.I.Y. beauty products are an excellent way to wean a person from the multiple items they purchase daily. The majority of these formulas contain suspect chemicals like phthalates, lead, formaldehyde, parabens and others.

 

Even Capitol Hill has been trying to pass a bipartisan Senate bill that could help protect consumers from toxic chemicals in personal care products.

 

People demand healthy beauty now, and do-it-yourself has become a way to get it.

 

chia seeds - marissa elman

The New Delicious Superfood: Chia Seeds

Chia seeds are taking the health food world by storm and for good reason. They are an impressive superfood with many health benefits, and it’s easy to incorporate them into your diet even if you are not a seasoned chef.

 

What are chia seeds?

Chia seeds come from a desert plant native to South America. A member of the mint family, it is believed that the ancient Aztecs enjoyed chia as a staple of their diet. These tiny black seeds are naturally gluten-free, vegan and raw.

 

What health benefits do chia seeds offer?

One serving of chia seeds is about two tablespoons and offers about 11 grams of fiber, 5.6 grams of protein, and 179 mg of calcium. To put that into perspective, that’s almost three times as much fiber than a bowl of oatmeal, twice as much protein as most other vegan sources, and fives times as much calcium than a glass of milk. Chia seeds are also a great source of antioxidants, iron, and omega-3s. Perfect for those who are working towards weight loss, they expand when mixed with liquid and can help you stay full longer.

 

How do you eat chia seeds?

Some health foods are difficult to work into your daily routine because they take so much preparation. Thankfully, chia seeds are a breeze to prepare and can be added to many of the meals you already enjoy. Sprinkle them on top of oatmeal, yogurt, cereal, or salads, or blend them into your smoothie. They’ll provide a pleasant crunch without changing the flavor of your meal. For a vegan egg substitute in baked goods, mix one tablespoon of chia seeds with three tablespoons of water, and wait about ten minutes for the mixture to form a gel. To make an easy healthy pudding, blend a half cup of chia seeds with two cups of your choice of milk. Add a teaspoon of vanilla and a small amount of sweetener (honey, dates, or stevia are great options), as well as your choice of flavoring. Three tablespoons of cocoa powder will give you a luxurious chocolate treat, while a cup of frozen fruit will create a cool tropical pudding. They are so many great ways to enjoy this versatile food while gaining amazing health benefits in the process.

health tips - marissa elman

5 Health Tips That Might Surprise You

There are dozens of ways for a person to improve his or her health. While some of these are obvious, others are more surprising.

 

#1) Lose Weight By Eating More

It may sound counterproductive, but eating more frequently can actually encourage weight loss. Fasting for long periods between meals causes a person’s blood sugar and metabolism to drop, resulting in weight gain. Eating frequently, on the other hand, has the opposite effect by balancing a regulating blood sugar and metabolism.

 

#2) Chew Gum to Curb Hunger

In addition to fighting bad breath and promoting a healthy smile, chewing gum can curb hunger cravings. According to a study conducted by researchers from the University of Rhode Island, participants who chewed gum consumed nearly 70 calories less for lunch than the control group. Chewing gum activates salivary glands and tricks the brain into thinking it’s full.

 

#3) Drink Vinegar to Treat Acid Reflux

Affecting up to 20 percent of the population, acid reflux is a widespread, chronic medical condition that’s characterized by stomach acid rising up into the esophagus. A simple DIY remedy, however, is vinegar. Drinking 1 or 2 tablespoons of organic, unfiltered apple cider vinegar mixed in a cup of water can eliminate acid reflux. Vinegar’s acidic properties allow it to balance the stomach’s pH levels and protect against acid reflux.

 

#4) Eat More Fat to Protect Against Heart Disease

More than 610,000 Americans die from heart disease each year, but high-fat diet can lower a person’s risk. The secret is to choose the right type of fat. Monounsaturated and polyunsaturated fats clean plaque from the arteries while keeping cholesterol levels in check. Available in fish, nuts, and soy, these healthy fats can lower the risk of heart disease.

 

#5) Don’t Drink Diet Soda

People who are looking to lose weight should avoid drinking diet soda. Although it typically doesn’t contain any calories, diet soda still contributes to weight gain. One study found that diet drinks trigger both weight gain and diabetes. While the reason behind this phenomenon is open to debate, some experts believe that artificial sweetener is processed by the body the same way as sugar.

 

These are just a few surprising health tips. Men and women who are looking to improve their health should also perform a combination of aerobic and resistance exercises for maximum benefit.

marissa elman

Squeezing in exercise at work – stretches and exercise moves you can do at your desk

There are several reasons you need to occasionally exercise or stretch your muscles at work. The main reason is because when you sit for long hours, typing and hunching over a computer, you run the risk of getting repetitive stress injuries. Secondly, muscles can get stiff during the day and start aching. And the best way to alleviate both potential problems is to perform some periodic exercises at your desk. Exercise different areas of your body so you get the blood flowing all over. That said, following are some great movements you can do without leaving your desk.

 

Head Twist and Rotation

While seated on your chair, slowly turn your head to the left as far as you can and hold that position for five seconds. Turn your head to the right in the same manner and hold it there for five seconds. Repeat the movement five times on each side, then relax.

 

Shoulder Blade Squeeze

Sit in an armless chair with your hands resting on your upper thighs. Slowly move both arms back and squeeze your shoulder blades together. Hold that position for five seconds, then repeat it two to four more times. Perform this exercise a couple times per day for stiff traps and upper back muscles, according to Mayo Clinic.

 

The Twinkle Toe

Warm your toes and ankles up by tapping them in rapid fashion under your desk while seated, according to Greatest.com.

 

The Mover and Shaker

When you have a little privacy with no prying eyes, try a little seat dancing. This exercise comes natural to babies when they long for movement. Move your arms and legs while your sitting to get the blood flowing. One to two minutes should do the trick.

 

Silent Seat Squeeze

An effective way to get blood flowing in your rear end and lower back is by simply squeezing your buttocks in your chair. Hold each squeeze for five to 10 seconds, according to Great.com. Continue flexing and relaxing your glutes until you feel rejuvenated or tire the muscles.

 

Desk Squats

To stimulate those tired legs, perform some squats in front of your desk after pushing your chair aside. Lower yourself down until the bottoms of your legs are parallel to the floor, simultaneously moving your arms up toward your computer screen. Hold the movement for fifteen seconds, then stand back up. Do four to six repetitions.

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