Exercises For Rainy Days

I don’t know about you but I am the type of person that when It rains I really don’t feel that working out. I rather make myself a cup of tea and watch myself a horror movie while I admire the cloudy gray sky (now you know my favorite type of weather). I know If I want that six pack (ABS) that I need to work out or the very least get a good sweat sesh in.
You can do all of these workouts In 30 minutes or you can add reps or weights and go for a longer time so you get a really good burn in and you will burn those calories or the third option is that you can follow the time listed in the section for that workout. If you want to know some rainy day indoor workouts that you can do right in your living room then please keep on reading.

 Jumping Jacks

Jumping jacks are a great cardio exercise to get the blood and oxygen going. Start with your hands at your side and your feet together. While jumping in the air, spread your arms and legs, then end with them back by your side as you land again.

Jog In Place

No treadmill? No problem! If you are a jogger, or even if not, you can get some good cardio is to jog in place. Jogging in place strengthens the heart, the lungs, and is a great way to burn calories.

Crunches

Crunches work the upper abdominal muscles. They are similar to regular sit-ups, but rather than coming up to a sitting position, only raise up to lift your chest off the floor.

Bicycle

If you can’t bike outside, then bike inside. On the floor with legs in the air, bicycle your legs for 30 minutes. It may not be as fun, but you’re getting the same great exercise.

Shoulder Touch

Don’t forget about your arms. You can help keep your arms toned by holding them out to the side and repeatedly bending your arms at the elbow to touch your shoulders. Repeat 20-25 times.

Push Ups

Push-ups tone your chest, triceps, and shoulders. While on the floor face-down and feet together, push yourself up by bending your elbows, then lower yourself back to the ground.

Squats

If you love want to get a toned butt and legs; you’ll love what squats can do for them. Start in a stand-up position with feet shoulder-width apart. Squat down until you are just over your knees, then stand again.

Lunges

Lunges help strengthen and tone the upper thigh. With feet together, lunge forward into a big step. You can either step back and repeat on other side or lunge on down the hall.

Leg Lifts

Leg lifts tone your quads. Lying on your back with arms to your side, and legs stretched out in front, lift both legs off the floor. Raise them several inches and hold the position 5-10 seconds.

Stepping

If you have steps in your home, turn them into a great butt and leg toning exercise. Using one step, step up and down for 15-30 minutes.

Scissor Kick

For more shapely outer thighs, lie on the floor with your legs in the air. Scissor kick your legs back and forth for 15 minutes.

Windmill

Windmill your waist into shape by standing with your legs apart and bending side to side with arms out-stretched.

Calf Raises

With legs together, lift up onto your toes to stretch and tone your calves. 20-25 calf raises can give them a good burn.

 Dance

You really can get fit while having fun! Try cranking up the music and dancing around the room for a good, cardio exercise. You can burn a lot of calories by dancing for just 30 minutes.

Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section. If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

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What Are BCAA’S

Today Is a special day not only am I officially a certified health coach today Is also my birthday! Yay for an epic cheat day. Actually no cheat day today that comes In the next week or so when I actually get to celebrate everything at one of my favorite places the beach! Fun fact about me I actually don’t like going on the beach I just like all the things the beach has to offer but the sand. I know weird but It’s true I don’t like the sand I just like the food, shopping, candy stores and even the I am an adult the arcade. Okay, enough about my dislike for the sand onto today’s post.

Today I wanted to talk about BCAA’s and what they are. When to take BCAA’s and when you should eat BCAA’s, yes you read that right.

What If there was a secret sauce that could help you recover faster from your workouts so you could crush It even harder next time? Well, that pretty much already exists…I am talking about BCAAs or branched-chain amino acids. If your workouts are Intense…Lets say a grueling round of HIIT (High-Intensity Interval Training) that leaves you sore for days (we’ve all been there)…BCAAs could raise your fitness game a notch and even help torch fat (If you are looking for a drink with BCAA’S that help with soreness with no crash check out the post I did yesterday about Bang Energy.)


What Are BCAA’S

When your glycogen stores run low, your body relies on the three types of BCAA’S (leucine, isoleucine, and valine) for fuel, The catch: Your body can’t produce BCAA’S on Its own, so you’ll need to get them from your “Diet”. And here’s why it’s worth loading up on this nutrient: Especially when eaten around your workout, BCAA’S can help promote muscle growth and repair and reduce muscle soreness after exercise. However, that while they may make you feel less tired after a workout, they won’t Improve athletic performance. Hit the reset button…and burn fat like crazy.

In addition to making your workouts more efficient, some studies have found that the BCAA’S leucine, specifically, may help you feel more full by Improving sensitivity to the hunger hormone leptin. Other research Indicates that leucine could help promote fat burning and balance your blood sugar levels. And that’s Important because Imbalanced blood sugar levels can lead to weight gain.


When To Eat BCAA’S?

BCAA’S aren’t necessary for every workout. But during Intense exercise, your muscles tear slightly and then repair, growing stronger In the process (Yes muscles tear but don’t worry normally It won’t cause Injury unless your muscle tear was already beyond repair that Is why I always recommend taking 3-2 days off from Intense workouts and at least 2 rest days a week)…and that’s when you need BCAAs. I’d recommend BCAA’S for strength and Interval training, rather than 30 a minute jog on the elliptical. Your BCAA’S needs depend on a number of factors, Including your size and the Intensity of your workouts, which Is why It’s a good Idea to talk to a certified health coach or nutritionist before making any drastic changes to your “Diet”. If you’re just getting started or looking for a bit of a boost, I suggest timing your meals around your workouts, so you eat within about 30 minutes to an hour of finishing your sweat sesh. It’s worth trying to see If you have more energy and less fatigue and soreness.


How Much BCAA’S Is Too Much?

Research shows that a three- to five-gram serving of BCAA’S Is a good amount for most women. You can get that by consuming a three to four-ounce serving of cooked animal protein. More than anything, It’s about timing. It’s most important to plan to eat BCAA’S around your training session.

These foods each contain all three types of BCAAs In one

serving: Chicken breast, Lean beef, Flank steak, Canned tuna Wild Salmon, Haddock Cod, Whitefish, Trout, Turkey breast, Eggs (3) Lowfat Greek yogurt (1 cup)

White rice, quinoa, chickpeas, lima beans, whole wheat, peanuts, brazil nuts and almonds all contain decent amounts of BCAAs, too.


BCAA’S Supplements

If you don’t eat meat or just don’t like chicken all that much, I agree there are lots of good lower-calorie supplements, many of which are made with vegetarian-friendly whey protein or soy protein Isolate (If you can’t have soy or just personally want to consume less soy you and look for whey protein Isolate) I did a post about whey protein If you are Interested In reading It you can do so here Dangers Of Whey Protein . Liquid supplements take effect faster since they don’t have to be digested like whole foods…making them a good option If you want to get a BCAA boost before your workout but don’t like exercising with food In your stomach or If you just can stand swallowing supplements.

If you decide to go the supplement route, I would opt for one with a third-party certification by a reputable group like NSF or Informed Choice. (That’ll help ensure that your supplements aren’t fake.) Yes, there Is such a thing about fake supplements and vitamins and protein powders. I say look for a ratio of 2:1:1 or 3:1:1 of leucine/isoleucine/valine. I also suggest checking the label and opting for a “clean” product without added chemicals, sweeteners, or dyes.

Just check In with your doctor, a certified health coach or a dietician before scooping. I don’t think women should start chugging BCAA supplements unless they’re doing It In a targeted way.


Final Thoughts

Like I always say always talk to your doctor, certified health coach, nutritionist or do your own research. You don’t want to take something that you may not need. If you have food allergies or sensitivities to dairy whey protein may not be for you since most do contain a “form” of dairy. If you have any questions don’t hestitate to ask I am always happy to answer any questions you may have.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me <3


Where you can follow me

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

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Bang Energy

Happy Independence Day To all of my followers and their families and friends. Today I am going to talk about and review VXP Sports hottest selling Item… Bang Energy. If you didn’t know because you are an energy drink drinker bang energy Is popular amongst athletes all over the world. On every can, you’ll find their catchphrase “Potent Brain & Body Fuel” and It gives you just that. Clean energy, laser-sharp focus, and no sugar Induced (0 sugar) crashes are just a few of the reasons these bad boys are flying off the shelves faster than retailers can keep them stocked. Haven’t heard of them? Sound too good to be true? Let me answer your questions If you have any questions I will be answering the most popular questions asked.


Bang Energy

What Is Bang Energy?

 Bang Energy Is a “workout” type of energy drink made by VPX Sports, the maker of Redline. BANG originally had 357 mg of caffeine per can but has recently been lowered to 300 mg of caffeine per can. BANG Is marketed as a fat loss aid and energy stimulator for those trying to increase their workout intensity and lower body fat percentage. It’s an energy drink that’s kind of like your typical Red Bull or Monster but with no sugar added and No sugar at all (0 sugar total). It’s a perfect substitution for pre-workout supplements or coffee.

What Is Bang Energy? This one Is pretty simple: It’s an energy drink that’s kind of like your typical Red Bull or Monster. It’s a perfect substitution for pre-workout supplements or coffee. But It’s not really like Redbull or monster. Bang Energy actually have pretty clean Ingredients.


Who Can Drink Bang Energy?

Anyone! A better question to ask Is, “Who Isn’t this drink meant for?” On the can, you’ll find a recommendation for no one under the age of 18 to consume the drink. You also may want to steer clear of It If you’re sensitive to stimulants like caffeine.

Bang Energy Is not for pregnant or nursing women and It’s not for anyone who Is sensitive to caffeine. 

I will recommend clients Bang Energy for different reasons. I will not recommend Bang Energy If you just need some extra caffeine because your morning coffee didn’t do the job. If you workout yes you can drink It. I am currently a student and I will sometimes drink a Bang Energy If I know I have a lot of studying and I need something to help my brain focus. I don’t do It often!!!! 


Bang energy 1

What Is In Bang Energy?

Like I mentioned earlier In the post-Bang Energy has pretty decent Ingredient List. If you look at the Ingredients you’ll see this. As you see the Lemon Drop flavor has Zero Calories, Zero Carbohydrates, Zero Sugar, and Zero Fat just to name a few. What you will find BCAA’S ( A branched-chain amino acid is an amino acid having aliphatic side-chains with a branch. Among the proteinogenic amino acids, there are four BCAAs: leucine, isoleucine, proline, and valine. Non-proteinogenic BCAAs include 2-aminoisobutyric acid.) 

Bang Energy Lemon Drop
Bang Energy Lemonde Drop

If you are curious about what BCAA’S are good for here a little about what they are good for. Tomorrow I will be doing a post about what are BCAA’S good for.

BCAA’S trigger protein synthesis and Inhibit the breakdown of muscle cells. Increase muscle function, decrease your soreness after a workout and even aid In repairing damaged muscles.


What Is Super Creatine?

Creatine does a great job In enhancing athletic performance by aiding the growth of lean body mass (AKA muscle). When you take creatine orally, the amount In your muscles Increase and helps regenerate ATP (Adenosine Triphosphate – Is the primary energy carrier In all living organisms on earth.  Microorganisms capture and store energy metabolized from food and light sources In the form of ATP). More efficiently. According to the nutrition label, this so-called “Super” creatine Is bonded to Leucine to make Creatyl-L-Leucine.

The creatine In there Is actually something very special…It Is the world’s only water stable creatine. It Is Creatine-Leucine peptide. Think of this…If you mix creatine In water, It sinks and If you mix leucine In water, It floats… If you combine the two Into a peptide, It creates a water-soluble and water-stable form of creatine. It also has a fatty acid chain that makes It easier to cross the blood-brain barrier. The focus of the super creatine Is not for muscle function, but for cognition…by combining this form of creatine with caffeine, It works synergistically for mental focus.


Other Facts About Bang Energy

In one can of BANG, you’ll be blessed with 300mg of caffeine. This Is the equivalent to over three cups of coffee. Is that even safe? Yeah, It Is. In order for the caffeine In the energy drink to be lethal at any capacity, I would have to drink 30.7 cans In one day ( I didn’t test It out I just did some research and some math.)

 Are there any downsides?: There are two things that come to mind. One Is that consumers have no Idea how much BCAA’s, CoQ10, or creatine Is actually In the drink. It could very likely be trace amounts too small to do anything beneficial. Two, BANG energy drinks do not go through the FDA approval process.

Is It good?: Bang Energy rating there’s an average 9.6 overall rating on most supplement websites. Most reviews comment on the quality of the energy, the cognitive focus, and the non-existent crash once the drink wears off.

I have been drinking Bang Energy on and off for about a year and I never had a crash. I never felt jittery or anything that comes with when you drink too much caffeine.


Bang energy Flavors

Bang Energy currently has 15 flavors that are caffeinated.

Lemon Drop, Champagne, Blue Razz, Power Punch, Sour Heads, Star Blast, Cotton Candy, Black Cherry Vanilla, Citrus Twist, Root Beer Blaze (MY FAVORITE!), Pina Colada, Purple Guava Pear, Peach Mango, Purple Haze, and Cherry Blade Lemonade.

Bang Energy Currently has only 3 caffeine-free flavors. Soon they plan to release more caffeine-free flavors later this year.

Cotton Candy (My Personal Fave!), Black Cherry Vanilla, Sour Heads, and Pina Colada.


Where Can You Buy Bang Energy?

You can pretty much buy Bang Energy from any retailers that sell supplements. Here Is a list of places that I had bought Bang Energy from. You can find BANG energy drinks at Amazon, your local GNC or Vitamin Shoppe retailers, VPX Sports’ website, some gas stations, and privately owned retailers.

Price Of Bang Energy:  This depends on where you make your purchase. The cheapest place to purchase your BANG energy drinks depends. You can find similar prices on Amazon and at your local retailers. The energy drinks are most expensive through the VPX website where you’ll pay about $3.00 per can. I get mine from GNC because they usually have deals where If you buy 2 Bang Energy for $4.


Final Thoughts

Energy Drinks are energy drinks at the end of the day. The type of energy drink you chose depends on your specific needs. If you absolutely need an energy drink I would recommend Bang Energy because they have the cleanest Ingredients out of all the energy drinks on the market. With just like any caffeine stimulant you don’t want to consume too much In a single day. I usually drink one can throughout the day.

If you have any questions about energy drinks please don’t hesitate to reach out my email Is at the bottom of the page.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me <3


Where you can follow me

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

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Summer Workout

Whether you’re on vacation, live at the beach or just love to work out in the sand, these beach-based exercises will challenge your entire body. Working out on the beach tests your stability, agility, fitness levels and mental toughness due to the unstable surface and outdoor environment.

Before starting the exercises, measure your starting and ending points by pacing 20 steps and Increasing the distance each round. Also, make sure to properly warm up and cool down, focusing particularly on the calves, ankles, and feet, which serve as the smaller stabilizer muscles when exercising In the sand. Warm up by going through each of the exercise motions In a slow, controlled manner or incorporate dynamic movements to get your muscles warm and heart rate up.

There’s a radically simple way to burn more calories per step without Inching up your Incline or pushing your pace: Walk or run on the sand. Studies show that you’ll activate extra muscle just by treading on the loose stuff rather than solid ground. Because sand grains constantly shift, your nervous system has to recruit additional muscle fibers In your legs, hips, and trunk In response.

Also, If you didn’t know that soft surface absorbs more energy, so Instead of experiencing a helpful rebound effect as you would on the pavement, you sink deeper and your muscles have to engage longer to push off. You’re forced to work harder to move. The payoff: Do a workout on the sand and you burn up to 50 percent more calories per minute than If you do the same routine on pavement or grass.

Plus, Sand soaks up some of the poundings, It also reduces stress on your joints, the impact Is about four times lower on sand than on firmer surfaces, which can mean much less post-workout Inflammation and soreness. This remains true even as you Increase your exercise Intensity.  The bonus Is that you’ll bounce back faster after a tough session…and be ready to hit the beach for your next round of fresh-air fun.

If you are on vacation at the beach and you want to stay on track then check this post Id did about summer weight gain. I talk about foods that are waist-friendly and foods that you should stay away from during those summer parties. ~~~~>Summer Weight Gain


New To Summer Workouts

If you are new to beach workouts here Is my tip for beginners. I recommend from personal experience Is starting on wet sand. Wet Sand Is firmer It will provide a firm stable base of support for you.

Exercise on level sand. Running and jumping on an angle, as you would along a shoreline, puts you In an awkward position, which could cause Injury.

Wear sneakers when you’re on coarse, cold, or hot sand. Otherwise, you can go barefoot. You’ll burn the same number of calories, either way, so base your choice on comfort.


Tips

My tip for beginners Is to only warm up on the sand no more than 5 minutes. Since you are on sand you will start to feel the workout burn during your warm up. Duration of the workout Is 30 minutes, you’ll do anywhere 4 workouts and no equipment necessary.


Workouts

Workout 1Shoulder up– Begin In an upright plank, with the hands wider than shoulder-width distance apart. Lower Into a push-up and return to plank position. Next, raise the hips and lower the chin to keep your gaze at your feet. Lower the crown of the head toward the sand, all while keeping the legs and torso ridged. Push back up through the shoulders until the arms are almost completely straight. Complete 10 reps before moving on to your next workout.

Workout 2: Cross-under Planks– Yes, these are for beginners. Begin In an upright plank position with the hands under the shoulders, the legs straight and the core braced. Bring the right leg under the body toward the left hand by twisting the core, again keeping the leg straight and foot flexed. Perform 10 repetitions before moving on to your next workout.

Workout 3: Runner’s Abs– Technically you aren’t running standing up you are “running” on the ground. Balance on the sit bones (just above the tailbone) and flex the torso, knees, and arms into 90-degree angles. Straighten the right leg while reaching the right arm forward to mimic a running gait. Use the core to keep the torso upright as you balance and draw in each leg. Complete 30 runner’s abs before moving on to your next workout.

Workout 4: Crab Walk- Begin seated facing the starting point. Keep both knees bent and place the hands on the sand under the shoulders. Lift the hips off the ground as high as possible. Flexing at the ankle, begin pulling through the hamstrings and pushing with the upper body. Take small, quick steps to avoid Injury to the wrists. Crab walk the entire length of the marked-off distance and back to the starting point.


Final Thoughts

It’s always a good Idea and It’s fun to switch up where you workout. It helps keeps you motivated and you get to enjoy the sunshine and the ocean. These workouts are for beginners. I would recommend wearing some type of shoe If It’s your first time working out on the sand. Since these workouts require movement there are specific shoes for the sand and for working out you can always look Into that. Get up, et out, And Enjoy the sunshine and Ocean everyone needs some vitamin sea!


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me <3


Where you can follow me

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

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NO SERIOUSLY FOLLOW ME 🙂

 

 

 

Plyo Workout For Beginners

We live In the age of Youtube, Google, and we are trying to do too much too soon. Especially when It comes to working out.

For those of you that don’t know what I am talking about Plyometrics (Plyo) for short. Plyometrics Is also known as “jump training”. Actually, we did plyo as kids remember hopping, skipping, and jumping around the playground? The exercises you do with plyometrics mimic those dynamic moves. For Instance, you can do plyometrics to help train for basketball, volleyball, tennis, or any other activity that uses explosive movements. You’ll do a series of jumps and hops, like jump squats or one-leg hops. You might jump up and onto a box or bench, or jump over cones. Some moves will be faster than others.

Every time you land from a jump, your muscles get a stretch. That gives your next jump even more power. The combination of stretching and contracting your muscles whips them Into shape. You won’t do plyometrics every day, because your muscles will need a break from all that jumping. If you’re not active now, you may need to start working on your basic fitness first and later have a pro show you or a trained professional how to do the moves, so you don’t get Injured.

 Benefits Of Plyometric

The benefits of plyometrics Is pretty long. The main goal Is to train for maximum force production, which means this type of training will lead to Improvements In power, strength and, ultimately, performance. Plyometrics are also an effective way to increase levels of aerobic and anaerobic fitness, agility, stability, mobility, and flexibility. Basically, all facets of your performance will be enhanced with plyometric training.

Additional benefits of plyometrics, fat loss. As mentioned before, plyometrics consist of quick explosive movements, which means your body has to work hard to complete every single rep. What happens when you work hard? You burn calories and fat, that’s what. The high-intensity nature of plyometric training places It In the highest tiers when It comes to fat loss. In fact, research has found this type of high-intensity exercise to be more effective at reducing abdominal and subcutaneous (under the skin) fat than other types of exercise.

You may find that the number on the scale drops after a few weeks of training with beginner plyometrics fat loss. But, please, don’t freak out If It doesn’t ( us women often get upset when you don’t see the scale moving the way we want I’m telling you It’s okay. I weight the same but I’m much toner.) We all respond to exercise differently…you may be gaining muscle while simultaneously losing fat so your weight won’t respond as expected. But your physique will definitely improve and your clothes will begin to fit better. Just make sure to give It time…I’m pretty sure you’ll be happy with the results. Plyometric exercises for weight loss should Include quick, powerful movements to get your heart rate up and your muscles working

What to Expect

Increase In popularity, beginner plyometrics can now be found in many gyms across the country. Some gyms are plyo-specific with all training revolving around those explosive movements. Of course, CrossFit Implements plyometric training Into a substantial amount of Its programming. Traditional gyms are beginning to offer beginner plyometrics through specific classes offered throughout the week. A plyo workout Is mostly bodyweight, especially for beginners, working out at home Is totally doable. If you’re unsure of how to do the exercises or just prefer to be guided through a workout, then classes may be a good choice. During a plyo workout class, you can expect the Instructor to guide you through a variety of plyometric exercises for weight loss that will likely kick your butt, but It’ll be worth it and you won’t get bored. I’ll be honest muscles will hurt that you didn’t even know existed!

Targeted Areas

Plyo doesn’t specifically target your core. Plyo Is more of a full body workout that uses your weight. If you are looking to get abs then you will have to do core strengthening separate.

Arms: No. Most plyometric workouts don’t target your arms. But If you want to work them, you can add upper-body moves like medicine-ball throws and plyometric push-ups. 
Legs: Yes. Expect your legs to get In great shape from all the jumping and hopping.Glutes: Yes. Moves like jump squats fire up your glutes to make them stronger.Back: No. Though the workout involves your whole body, it’s not focused on your back muscles.

Type

Flexibility: Yes. This workout is based on a combo of contracting your muscles and stretching them, which Is great for flexibility.

Aerobic: No. It’s not considered an aerobic workout, but If you repeat your jumps without pausing, for about 30-60 seconds at a time, your heart rate will go up.

Strength: Yes. This workout Is all about boosting your muscle power.

Final Thoughts

If you have any health conditions It Is best to check up with your doctor first. It’s always Important to check In with your doctor before starting a new exercise program.  If you have diabetes, you may need to make some changes to your diabetes treatment plan, based on how many calories you are burning. Plyometrics Is not for you If you have any diabetes-related nerve damage, as this will make you more likely to get Injured. Do you have arthritis or other bone or joint problems? Plyometrics Is not a good choice for you. Look for a workout that can help strengthen your muscles without stressing your joints.

Plyometrics Is also not for you if you are pregnant. Your belly’s growing size will throw off your balance. You could fall or get Injured. The weight of your growing baby stresses your knees and ankles, and jumping adds even more stress. Ligaments that help stabilize your joints grow a little laxer during pregnancy, making Injuries more likely. If you have any physical limitations, choose other strength-building exercises that will be safer for you.

Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me <3

Where you can follow me

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

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Working Out For Beginners

Working Out For Beginners

If you stumbled upon my page I’m assuming you are a beginner who wants to get Into shape for the first time? Then you came to the right page. Today I am going to talk about a few exercises that anybody can do as a beginner. So you want to get Into shape but don’t have a gym membership or you may not have money for a gym membership good news Is that you don’t need to spend money to help you get Into shape (Besides spending money of healthy foods.)

Commercial Gyms: Commercial gyms are tough places to work out anyway: They’re home to a pushy salesman, Intimidating jacked dudes grunting Into a mirror and other members that aren’t very welcoming. Luckily, you can burn fat, build muscle, and get a great workout by just doing bodyweight exercises…no gym or workout equipment required.

Cardio

I know the cardio lovers who are reading this Is going to disagree with me but In my, opinion Cardio Is the least effective way to burn those calories. If you thought about weight training there Is no better time then now to start. I get It that If you are a women reading this that you might think that weight training might make you bulky…like a dude. I’m here to tell you that the only way you become bulky Is If you bulk up. Other than that you won’t turn Into a man. I realize just STARTING bodyweight training can be Intimidating, and you’re probably also thinking this better be worth It!

~~~~ I understand that there’s nothing more frustrating than training for months or years and you didn’t realize that you’ve been training wrong the entire time and that’s why you didn’t see the results you wanted In the time you wanted. Lots of well Intentioned….but misguided….effort when It comes to exercise and no progress!

Circut Training

Every bodyweight exercise Involved utilizes multiple muscle groups, gets your heart rate pumping, and burns tons of calories. Essentially, circuit weight training, or circuit bodyweight training, burn more calories than Interval training, and that, In turn, burns WAY more calories than steady cardio. When you strength train, you burn calories. Then, your body needs to spend hours and hours afterward rebuilding your muscles, which In turns burns even more calories (they call this the afterburn effect).

If you’re trying to lose weight, spending hours doing cardio on a treadmill is a really crappy, boring, inefficient use of your time. If you’re a busy person (and I know you are) aren’t we all? Why spend hours doing something when you can be MORE efficient and build a better physique with less time?

Don’t forget to warm up: This Is a no-brainer you never want to skip the warm-up just like you don’t ever want to skip the cooldown. Warming up and Cooling down Is what helps prevent Injuries. 

Warm Up Tip: You can run In place, jump rope, do a few push-ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!  Give It about 5-10 minutes, and don’t wear yourself out completely, but get your heart rate elevated and a little bit of sweat never hurt anybody.

Warm Up Idea

30 Push-ups (If you need to modify you can all you do for the modify option you put your knees on the ground.

20 Lunges (each leg) If you can do a full lunge just yet you can go halfway down until you build up your flexibility to do a full lunge.

30 Jumping Jacks

20-second plank ( as you build stamina you will be able to hold the plank longer)

Nutrition

You build muscles while you rest and your ABS are made In the kitchen. To ensure that you get proper nutrition you to figure out what your fitness goals are. If you are going to bulk up on fats and proteins If you are doing a cut then you are going to cut back on carbs and fats. To ensure proper nutrition Eat natural, whole foods whenever possible. Leave the soda behind ( I drink soda and I do have a small glass of soda every day) If you are a hardcore soda drinker (cans or liters) try to cut back each day or If you need extra time each week until you are completely soda free or you are  having a small glass ( another suggestion If you drink regular soda that Is full of sugar try switching to diet soda… Diet soda contary to popular belife Is better for you than regualr soda), candy, and junk food out of your system. Sugar Is bad but try to limit sugar only to your cheat day or treat meal….cut back on sugar and liquid calories wherever you can. The stuff Is In everything! Swap out the grains on your plate for vegetables when you can. Make sure you get enough protein each day (meat, chicken, fish)… If you are vegetarian you can always use meat alternatives. This helps with rebuilding muscles and things like that.

Truth Bomb: I know you probably already know this but how you eat will determine your success and how long you stay on your new lifestyle path. If you think I’m joking more than 80% of people who start “Diet” will fail within first 2 months. If you are looking for an at home work out program you can email me and we can set something up. 

I know the nutrition section Is the longest but I can’t stress enough to you that when I was a beginner I didn’t see the proper results for years because I couldn’t figure out the right way of eating according to my workout program at that time. If you have any questions don’t hesitate to reach out for tips, tricks or If you are looking for a nutritionist and personal trainer.

Final Thoughts

Don’t fret If you are a beginner. We all start somewhere. Even people who have been In the fitness game for years and their nutrition might’ve been off. In the world of nutrition, fitness, and health It’s a constant learning game. What may work for you, In the beginning, may not work for you a few months down the road. As your fitness strength grows your nutrition will change. You may have to up your carbs for a few months and then you may have to go low carb. If you are already on a fitness journey and you stalled on the scale maybe look at your nutrition and see If you need to change your nutrition goals. What I’m trying to say Is don’t worry and you’ll get to your fitness and health goals In no time.

Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me <3

Where you can follow me

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

Become a Runner

Wheather you want to try running competitively (marathon) for the first time, or you want to get back Into running or If you are a beginner. My advice Is to start slow and you’ll start running like a champ In no time.

You Can Run

running-573762_1280 The beauty about living In this world Is that It’s turning Into a runners world. You can pretty much run anywhere or anytime and you don’t need any fancy equipment but your feet and a pair of decent running shoes. All you have to do to get started Is put your feet Into your shoes and start. When you are a beginner runner you might think It Is that easy to start running It Is and It Isn’t. When you are running for the first time you might not be so familiar with the territory Don’t go fast start slow. If you starting going hard Into running you might cause yourself unnecessary Injury.

marathon-250987_1280

Why Are You Running

You may get Into your head that you want to start running because you might be tired of the gym “scene”. You might also think that running Is heart healthy? And you might want to build up your stamina. All of those thoughts are worthy goals. Setting goals before you run Is a good way for you to achieve your goals as you keep running. You might start running because your state Is having a 5k or a mud run and you want to be a part of It as a runner. If you want to run a marathon then you need to do marathon training that Is more detailed than just running. It has been researched that by doing marathon training you can finish the 5k. Marathon training Is about 3 months. Whatever your aim Is stay committed to your goals and progress. Those who don’t set any type of goals tend to quit shortly after. Start by jogging a few times a week and then slowly work up your way to running DO NOT OVER DO IT IN THE BEGINNING!

Don’t Get Ahead Of Yourself

When you hear someone tell you to pace yourself they are telling you that for a reason. You don’t want to just burst out of the gates and start running like you’ve been running for years. If you start running too hard and too soon you most likely will experience Injury. Also If you are running a marathon and you just burst out of the gates after 2 minutes you most likely will experience shortness of breath and you might not be able to finish the marathon or your run. Nowadays states have running groups. Look In your area and see If they are any running groups you can join. Most of them will accept all levels of runners. It’s also a good way to meet new people and get to know how to run properly without Injury. In my area, there Is a running group called “running, women,& coffee” you meet every Saturday and Sunday at 8 am as you guess It It’s all women and those women bring their women friends and they bring their daughters. After the run Starbucks coffee happens and they all talk about their goals for running.

Footwear

shoes-1260718_1280 Footwear Is Important for running. The right shoe can help prevent Injury. My recommendation Is not to go out and buy the first shoe you see. The first shoe you see might be totally wrong for your purpose. There are running stores that sell all types of running gear there you will find shoes specifically for running. Everybody’s feet are shaped different and are different sizes. When you look for running shoes you are looking for shoes that will feel the most comfortable and safe for your feet. 

Tips

1.) Always run nice and tall~ A slight lean forward could mean you shorten your stride

2.) No Bounce~ Any vertical movement could mean wasted energy. You want your up and down movements to be as small as possible. 

3.) Hand Movement~ Your hands should always move forward and be by your side.

4.) Don’t Strain~You want to only work the necessary muscles. If you make a fist It won’t make you run faster It will actually slow you down. So the key Is to work the muscles that you need and rest the muscles that you don’t need to use. 

Thank You!

I do hope you stick around as I put out different types of content  I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me.

  Where you can follow me

Check me out on Medium: There I post things that I typically won’t post here.

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

 

Heart Healthy Habits

Today I will discuss a few ways to help keep your ticker (heart) In shape. 

Disclaimer: Like always I research everything and I always practice what I preach. If at any time you feel confused or unsure about the Information I give please don’t hesitate to contact your medical professional for advice. 

boil-down-880273_1280

                     The Importance Of Heart Health

If you’re young you probably think that you have years or decades before you have to worry about your heart. Heart Disease Is nothing to Ignore at any age! Heart disease is nothing to ignore, and it can strike both the old and young. In fact, heart disease is the leading cause of death among men and women in the United States. According to the Centers for Disease Control and Prevention, someone in America has a coronary event every 25 seconds.

Today I’m going to talk about how In 4 simple ways you can Improve your heart health over time. 

Walnuts

nuts-2971675_1280 Walnuts contain Omega-3 Fats and 1 quarter a cup of walnuts a day contains more than 100% of your daily plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. It also has been proven that walnuts can help prevent colon cancer and breast cancer In women. Walnuts are so versatile that you can add them to your salads or cooked fish for flavor.

Workout

sport-3373502_1280 Exercise and moving your body can reduce your risk of Cardiovascular Inflammation. Which helps lower your cholesterol which In return helps your arteries work with full flexibility. The goal Is to be active 7 days a week. It would be walking until you hit 10,000 steps which Is recommended by the American Heart Association. Yoga Is a good exercise to do If you are looking to lower your blood, and If you are looking to reduce your nervous system stress, Blood Pressure and It has been known to help or prevent Heart Disease. 

Spices

spices-3373802_1280 There are some of the most beautiful flavors of spices that not only season your food but also help your Heart Health, Inflammation, and lower blood pressure. Ginger, Tumeric, Garlic, and Cayenne Pepper. You can take these spices daily If you like. I recommend doing It every other day until your body gets used to the spices. Every day I take an apple cider vinegar shot and I add cayenne pepper. You can (If) you like you can add Tumeric to the apple cider vinegar and cayenne pepper shot. Ginger is has been used for more natural remedies. It has been proven that Ginger can help with common ailments such as morning sickness, nausea, muscle pain & soreness, and osteoarthritis (joint stiffness)

Meditation

buddha-2109894_1280Meditation Is one of the best ways I destress. I meditate every night before bed. When I do this I get a restful sleep and I sleep through the night. If you learn Meditative Breathing you are helping to stimulate the vagus nerve (The vagus nerve (/ˈveɪɡəs/ VAY-gəs), historically cited as the pneumogastric nerve, is the tenth cranial nerve or CN X, and interfaces with parasympathetic control of the heart, lungs, and digestive tract. The vagus nerves are paired; however, they are normally referred to in the singular.) To put It simply It helps regulate blood pressure. I meditate for 10 minutes I would recommend starting with 5 minutes and build your time up from there. 

 

Thank You!

I do hope you stick around as I put out different types of content  I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me.

                      Where you can follow me

Check me out on Medium: There I post things that I typically won’t post here.

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

 

Update

Here we go again. I had another food allergy attack and this time I have no clue what caused It. Monday the 19th me and some people went to the mall after spending the day out. We went to Whole Foods and I LOVE Whole Foods for different reasons. 1) Who doesn’t love Whole Foods? 2) I LOVE their bakery. Whole Foods bakery Is great for me because not only do they have sweets they have sweets that I can eat. They have gluten free cupcakes, cakes, pies, and donuts. 3) They have food that I can also eat and that Includes protein that Is soy, gluten, wheat, dairy, and meat-free protein.

Back In the day, I use to spend hundreds of dollars at Whole Foods. Back then I also didn’t know of all the food allergies/sensitivities I know about now. This time was maybe the second time In a year that I went to Whole Foods knowing about my food “Issues”. Also back then I would buy all the processed “junk”. I just remembered I went to Whole Foods a few weeks ago when I was In Baltimore and the only things I got there was the coffee called super coffee and this gut shot probiotic drink.

Now this time In Whole Foods I am trying to eat “healthier” meaning I’ll eat what my body Is craving but I’ll try and do It as healthy as possible. For example last night my body was craving chips so I ate some Beanitos Nacho flavored tortillas. Then I had some pretzels and cheese with my sister later that night. I don’t go overboard on the junk but I don’t deprive myself either. For another example, I use to be a HUGE chocolate/candy person. At night when the snack attack hit me, I would eat whatever I wanted. I changed to sugar-free chocolate whenever my body wanted chocolate I would grab a piece or two of sugar-free chocolate and I would eat It. Now my body doesn’t crave chocolate anymore.

Sorry for going off topic of today’s post. So I’m at Whole Foods and I’m looking at the labels and I mean looking at the labels. Just because It says It’s gluten-free doesn’t mean It’s soy, dairy or corn free. For the second time In the last year, I spent under $40. The most expensive item where my $10 gluten, dairy, and soy free cupcakes. I was just excited to be able to eat foods that aren’t going to hurt me.

Now to the point of this post that brought you here, to begin with, my food allergy attack.

Here we are at the mall and I go to chipotle like always. I get what I thought was safe and I get the veggies wrap and I read online that the wraps are corn and gluten-free. I get my normal fixings and I sit at the table and I eat. My sister told me that my face Is breaking out In hives and my cheeks have rashes and my face Is getting a bit puffy. I drink TONS of water and the symptoms subsided pretty quickly but what I was left with was an Itchy and very dry face that If you looked at my face It looked like I got sunburned and my face was peeling.

We were at the mall for a few hours after my allergy attack, for the most part, I felt ok. My head hurt, I felt really really tired, my belly hurt (because I was bloated), and my joints hurt. To put It In simpler terms It felt like my body got ran over by a mac truck and It felt like I ran a marathon. Normally I just get the bloating and some rashes. Now I’m getting more symptoms and my food allergy attacks are becoming more frequent. Sometimes I feel like maybe I shouldn’t eat out anymore because I feel like what I felt like what once was a safe place to eat Is no longer safe.

Today the 21st. I ate at home. I don’t know where you live when you are reading this but where I am we are still In the middle of a snowstorm that started yesterday the 20th.  So Today I ate In. I made this Tasty recipe (I put a link to all things I mentioned). This Tasty recipe Is for Fluffy Pancakes. If you read my Japanese Jiggly Cheesecake recipe these pancakes recipe Is like that. It took about an hour to put the batter together and each pancake took 5 minutes each to make. I made some substitutions because you know food allergies. I have to say they turned out. They weren’t as fluffy and I chalked It up too that the pan I used Is slightly bigger than the one they used In the video.

I ate 1/2 of one and then I didn’t eat until dinner. I had mac and cheese and a high-protein patty from Trader Joe’s. And as I’m typing this I had 2 sugar-free candy a caramel candy and a peanut butter cup. And soon I might have these things called nutter puffs by the company called popchips I will also link that below and or maybe cheese and pretzels.

As for my activity level yesterday the 20th I did some light stretching and rested the rest of the day since I still wasn’t feeling my best. And today I shoveled snow 4 times so there was my exercise for today I did break a light sweat when I was shoveling so It still counts as exercise right? Also, I took one of my dogs who LOVES the snow my pitbull HATES snow so he was Inside anyway I took my fun-loving snow loving snow dog outside to play and I was moving to break a slight sweat still counts right? And as for tomorrow, I’m going to go with how I feel In the morning and If I feel good I’ll do some yoga If I still feel blah I’ll do some light stretching.

I’m just going to listen to my body and hope to be back to some type of exercise by tomorrow. In the meantime, I’ll just binge watch psych while watching the snow fall outside.

Here are some stupid links to some stupid products that I’m currently loving.

~Down Dog Yoga App

https://www.downdogapp.com/

~Fluffy Pancakes that I made to fit my specific needs

https://tasty.co/recipe/fluffy-perfect-pancakes (Time Consuming)

~”Healthy-Ish” Chips Beanitos Nacho Chips  (Stupid Good)

http://www.beanitos.com/

*Also, real quick about Beanitos all of their products are STUPID DELICIOUS you should buy them or don’t? But you should.*

~Here Is a link to stupid (Good) sugar-free candy for all of my peeps who are trying to watch their bods for summer or not? The link I provided Is for the kind I get the assorted chocolate It comes with coconut and I just giveaway the coconut because coconut candy Is gross.

https://www.russellstover.com/sugar-free-t104/assorted-chocolates-ns100–1/sugar-free-assortment-1785-oz-bag-6988

~A Link to the nutter puffs I mentioned also really stupid good and addicting. And get your mind out of the gutter you nasty.

http://popchips.com/products/nutter_puffs_peanut_butter

~All of the products mentioned In the post I paid with my own money, all opinions are my own and there aren’t any affiliate links.

If you have any comments, questions, concerns or suggestions on what you want to see next or what I could Improve on you can reach me here or on any of my social media sites.

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

Thank You For being an Amazing subscriber and have a Fantastic Day/Night

XOXO~Amanda

 

 

 

 

Set Back

Yesterday (Saturday the 17th) I had planned on working out. The night before I had some pretzels that had some soy that I didn’t know about. I woke up Saturday morning with a swollen face, cheeks, and red rashes all over my face.  Look at the picture for reference. I tried to get a good picture but this Is the best I could do. The picture doesn’t show how bad It actually Is.

20180317_215555So I had planned to train abs and back. I found some workouts that I could do that uses resistance bands. I’m trying to do more resistance band training. So I was determined to accomplish my what should take me 30-minute workout. I got 10 minutes In and I couldn’t go any longer.

I felt upset because I’ve worked out for the last 14 days with either Sunday or Monday as a rest day.  My sister told me It’s okay not to workout because I need rest since my body needed rest. I did feel discouraged because I know how I work I need to be In a routine and If something throws me off my routine I get upset and I think I’m going to fail.

I told myself that the next day today Sunday, March 18th I will do my workout from yesterday today. Well, that didn’t happen again because I once again ended up having an allergic reaction to the smell of shrimp. I’m highly allergic to shrimp eating It, smelling It and touching It. A person In my house was cooking shrimp didn’t let me know and my face broke out In serious hives and I got dizzy and a headache. I went to lay down and once again didn’t work out.

Later today I 12 minutes of beginner yoga. There Is this app that I downloaded called Down Dog. There are different levels of yoga depending on your experience level. I never did yoga always wanted to and finally decided that I would do at least a little something. I started the 3-day Intro to Yoga. Basically, you just learn some moves and you learn a little about yoga. The app Is free I have It for Android I’m sure you can get It for apple.

I did day 1 of the Intro to Yoga and let me tell you I broke a serious sweat. My body stretched It popped In places that have been causing me problems. My neck and shoulder on my right side Is always tense and tight (from previous Injuries) and doing Yoga tonight stretched It out and I feel better already.

I always thought In order to feel like you go a good burn In Is that you need to workout doing some serious movements and It felt good going at a slow pace and I still got a decent burn In. I didn’t track my macros today because just like yesterday I listened to my body. If I wanted a snack I ate a snack. I didn’t go overboard because usually when I have an allergy (food) attack I’m usually not that hungry. Sometimes I have a delayed reaction and I eat normally then I feel like shit the next.

Today I started the day with my protein coffee (recipe will be posted soon), a shot of apple cider vinegar, a B12 shot, and a gut shot. It sounds like a lot and It might be a lot but I try to do things as naturally as possible I’m not Into taking pills. I use to take a vegan multivitamin until I found out It has Broccoli and Broccoli Is an allergy.

Anyways today I ate what my body wanted. I did have my protein coffee because…routine. I didn’t eat junk (….). I did have a nice salad for dinner and for lunch I skipped lunch because….life…

Tomorrow Is Monday the 19th and I’m calling It a rest day. I might do some stretches when I wake up In the morning okay you got me afternoon but that will probably be It. I will be doing a lot of walking so that will be my exercise for tomorrow. I will hopefully stay on track with my eating but hey I’m going out so I’m going to have fun.

Even though I technically haven’t worked out In 2 days I still feel good. I’m a bit bloated but that could be from the food allergies. hopefully Tuesday I’ll be able to get some type of workout In even If It’s just yoga. I’m mentally trying to give my body the proper rest It needs but It’s hard because usually when I stop working out It’s because life happened and I got lazy this time I’m really trying and I feel like I’m not meant to workout If that makes any sense? I’m going to do have I have to do keep stay on track even on those days that aren’t technically “rest days” but days that are unplanned rest days.

That’s It for today’s post I hope you enjoyed reading It?

Here Is a link to Down Dog Yoga app that I mentioned

https://www.downdogapp.com/

If you have any comments, questions, concerns or suggestions on what you want to see next or what I could Improve on you can reach me here or on any of my social media sites.

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

Thank You For being an Amazing subscriber and have a Fantastic Day/Night

XOXO~Amanda