I feel like the people around me even looked really old when they were in the midlife stage.  There were more smokers in my life at that time (as opposed to nowadays, I don’t really have too many people in my daily life that smoke), and they all had yellow fingernails and yellow teeth (only rich people had cosmetically whitened teeth back then, from what I recall). My grandpa and uncle both had yellow skin from daily alcohol intake which had caused jaundice.  It was really a lifestyle, and it was normal, to smoke, drink, and just let life and age happen.  In the previous generation, no one really questioned it, and they screamed and went through crisis as they “let it go” and watched time, youth, strength and beauty degenerate rapidly. Not Generation X. We are the generation that examines, questions, argues and strives to prove more.

Nowadays, even the smokers are hitting the gym. The drinkers get their weekend warrior workouts on before hitting the bars on Friday night, and a Saturday morning at the gym usually kicks off at about 11am, when all the hangover victims have rolled out of bed, only to “make up” for the previous night’s drinking rampage by lifting some weights or walking a few miles on the treadmill or stairmaster.  People in Generation X seem to be trying to thwart the pains of bloat and fatigue that accompany the pleasures they gain in smoking and drinking.  We have patches, pills, hypnosis, and electronic cigarettes that have helped millions to quit a now loathed habit. There are new modifications to alcohol that insights lower-fat, i.e., more fit and sexy images for drinkers who want to watch the pounds.

What does it mean for us when we observe the recent decade’s increase in stop-smoking alternatives along with light beers and “skinny” drink mixes?  Do you think that smoking is something we don’t want to glamorize anymore?  Does everyone want to slow down or cut back on drinking? Not so much. It simply seems to mean that these days, no one wants to just “let it go”.  Gen X-er’s are getting more into juicing, wheatgrass, working out, and doing whatever it takes to fight age.  At the same time, plastic surgeries are plentiful. The accessibility of many cosmetic procedures now accommodates any income level. All of this is due to our yearning for longevity and beauty, the ultimate showing of glamour.

We are fighting age, and in spite of our own devices, we are striving to undo the bad in our physical state that our old habits have resulted in.  It has to do with lifestyle change.  We are now seeing a paradigm shift.  The shift is that we realize that what will truly give us what we want, glamour and power, can be accessed by anyone, anytime, through more tools than ever.  People are not interested so much in giving up their bad habits as they are interested in being glamourous, and we now do that through fitness lifestyle habits (i.e., going to the gym, hiking, drinking or eating lighter, taking supplements, and so on). The X Generation believes in longevity, and in that we believe in long, powerful years of glamour and beauty, which is expressed, through fitness, while glamour itself exploits fitness.

Who cares about the cycle though?  The fact is that we are now living more fit than ever! Thanks to Generation X’s dedication to discover of information through the age of technology, daytime talk shows about anti-aging techniques, and even baby-boomer-birthed fast-food corporations being diverted into a Gen X inspired competition for informative healthy approaches to consumers, the Fit-Life, is here to stay!

We see that Big Business is boasting of profits from this cycle of vanity through fitness. If Big Business sees profits from it, you can guarantee they will continue to market and push it like a corner crack dealer pushes the latest fix. Not to mention that what we do with our lifestyle breeds to the benefit of our children and grandchildren, as they are being raised with fitness as their habit, rather than obligation. So it shall be their lifestyle choice by default and Big Business will continue to profit from it, and will thus, continue to amplify it’s benefits, while they push for more profitability to come from that direction. In that, I thank Big Business for pushing something that I love and live by, and something that I can rest assured will be gauranteed to my children and grandchildren through the engineering of their lifestyle through, both my influence, and Big Business marketing.

On that note, as I am turning 40 myself on May 30th, I want to say thank you to my fellow constituents of Generation X.  You have made an extreme change in the face of mankind’s mindset when it comes to age 40.  My Mid-Life is a Fit-Life, and therefore, even as a divorced mother of two teens and a tween, I feel younger, more beautiful and more powerful than ever.  This is all due to having lived fit since the age of 23, when I started this track into the Fit-Life.  Generation X, you are raising children with an awareness of self-empowerment vs. power over others, and regardless of which choice our children try to access, they will be trying to access it through the fitness lifestyle. All I can say to that is, Amen.

Remember to Be Well, Be You and BE PHENOMENAL! You are Worth the Work!

-Nita Lee Marquez

Nita Marquez America's Hottest Fit Mom™ www.NitasWorld.com

Wheat is a grain.  And there is a lot to be said about this grain, that used to be a golden child which lead the body into a feel for health.  Nowadays, there are GMO management systems devised by scientists to assure wheat’s resistance to weather and other environmental conditions.  Sadly, wheat is no longer really “wheat.”  Thus, we suffer.  According to Dr. William Davis, MD in The Wheat Belly, “Whole wheat bread increases blood sugar to a higher level than sucrose. Aside from some extra fiber, eating two slices of whole wheat bread is really little different, and often worse, than drinking a can of sugar-sweetened soda or eating a sugary candy bar.”  His information is not unfounded, as his research was not only tested but also documented by the International table of glycemic index and glycemic load values: 2002.  His book brilliantly explains the effects of wheat’s devolving values via GMO, and how it impacts fatgain, diabetes development, and even heart disease, which all effect blood pressure to some degree.

So the question remains, are grains for you, and will they keep you thinner? Basically, the skinny on grains is that you want to stick with sprouted grains. Sprouted grains are known to reduce the anti-nutrients (while “whole wheat” flour itself is loaded with anti-nutrient properties). As well, sprouting processes are more beneficial as they help the grains in retaining more nutrients.  Furthermore, countless experiments and studies have shown the sprouting of grains as causing an increase in the value of digestive properties contained in the grain (even when baking).

Since sprouted bread is sprouted from many grains (i.e. Ezekiel Bread, or Dave’s Killer Bread), rather than JUST wheat (and, it is sprouted from the GMO wheat berry), it’s safe to say that given the research sited herein, and given the fact that I only write about what I see in terms of results on my own body, I’d say that sprouted grain breads are a decent call for most people. If you have gluten intolerance, then stay away from wheat, even if it’s sprouted.  If you are trying to avoid GMO 100%, well, stay away from wheat.  If you have heart problems, blood pressure issues, diabetes, or you are prone to any of this, stay AWAY from wheat.  If you are looking to keep your glycemic index (for diabetics and fatloss candidates) carbs healthy, then it would make sense to stick to breads that have no wheat, sprouted or not, or eat only those which have the more suitable glycemic index range for your health and fitness goals (i.e., those things with little or no wheat will tend to have a lower glycemic index).  The GMO, regardless of sprouting or fiber content has made wheat such an invaluable grain that unless it’s blended with a heavier amount of other grains, wheat will spike your blood sugar, make your body prone to fat storage, and for many people, it can aggravate current health impediments.  While it’s best to stay away from wheat, remember that most people who are lucky enough not to be ailed with challenges in their health in areas mentioned above will find that sprouted breads, even with some wheat in them, will normally not be of issue in moderation.  Enjoy your grains, eat sprouted, minimize or cut out wheat, and you can enjoy health and  happy taste buds- the best of both worlds!

“Be Well. Be You. BE PHENOMENAL! You are Worth the Work!”

-Nita Lee Marquez

Nita Marquez America's Hottest Fit Mom™

There are five rules for the movement before, during and in completion of a proper squat.

1. The proper squat is done while pressing through the heels (“toes up” is a good rule of thumb for beginners to associate the feeling of pressing all their weight through the heels).
2. “Core Tight” before you start, after you start, all through the movement, and when you complete the set movement and are replacing the weight on the bar.  Tightening the core is the foundation for this movement’s safety, because it reinforces all the mechanics in the body, as the core itself is the foundation (or it should be, anyhow, but most people don’t use their core, which is why they have back problems).
3. “Chest up/Shoulders back” as you move! The proper squat starts with the core tight, torso tall, chest up, and shoulders back for proper form PRIOR TO BEGINNING THE MOVEMENT, and continuously through the movement.
4. Make sure that your knees are not bent and leaned forward so much that your knees are NOT extended beyond parallel to your toes.  A 90-degree angle, a right angle in other words, should be your target for your leg movement, dropping your butt back as you drop into the squat, with a goal of keeping your chest as high as possible.
5. Inhale through your nose as you drop down into the squat and exhale through your mouth as you “explode up” out of the lowest point (the seated position) of the squat, returning to the standing up tall position.

The best way to begin learning proper form on most standing leg exercises is on the smith machine, which is a weight training machine that imitates a squat rack and a barbell, with the support that is needed to keep us from falling or putting undue stress on the joints.  Remember to keep the core tight, chest up, shoulders back, as this combination supports the back.  The smith machine is a very effective way to learn proper form of squats for beginners. Once you have learned the proper squat technique, it’s best to start off with very light weight (or even no weight at all), as you move forward by performing your own proper squat on the squat bar, free-weight style. It’s always great to have an experienced trainer or workout partner with you when you perform these exercises, so that they can be available to check your form, and support through spotting if necessary.

Nita Marquez

I have always struggled with keeping my legs and glutes firm, so I hope this article will help anyone out there with the same issues.  Great tips are also available at siouxcountry.com for these and other great exercises. Be on the lookout- Workout videos will be returning to nitasworld.com! Meantime, you will see that I’ve linked this article to two other sites that share exercise videos for men & women.  Be aware that there is always support available through chat threads online. You are never alone on the journey of fitness.

Be well, Be You, BE PHENOMENAL! You are Worth the Work!

-Nita Lee Marquez

www.NitasWorld.com

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1. eating lean (85% of the results you get in the gym come from your food intake- i.e., “diet”)
2. combined with weight training  for maximum output (going to failure, whether its with a moderate weight- not super light, or a heavy weight for sets of even 8, as long as you are going until you cannot do even one more full rep)
3. sprinting (HIIT-high intensity interval training- see my other blog for detailed explanations of HIIT by clicking here)

First, you can learn more about lean eating, sprinting and weight training by researching on the internet, or checking out the dieting tips category in the nitasworld.com blog (click here).  Of course, we talk a lot about clean eating and sprinting both in my book FIT FOR COMBAT with Nita Marquez, so ordering a copy for yourself to have on hand is not a bad idea for reference’s sake.  It may be helpful for those of you who like hardcopy materials to scribble notes onto.

For the purposes of this article, we are talking about the hundreds workout, as I vowed to share my secret to keeping conditioned legs and glutes via spelling out the hundreds workout.  My famous Hundreds workout is what works best for me in maximizing the effects of my leg workouts during all my year-round weight training regimens.  It’s called the Hundreds Workout (you’ll understand why shortly- read on) and I do it once every week, in addition to my regular leg weight workouts. So, that amounts to two workouts for my legs alone on weights each week.  If you’re a beginner, perhaps you should do the Hundreds Workout every other week, in addition to your regular weight training routine for legs.  *Remember, the Hundreds Workout is a CONDITIONING WORKOUT- It is not intended to grow, develop, or reduce leg size. It is meant to condition the detail, for a more sculpted look of your legs that you can’t get through cardio or basic weight training for maximum output.

*Nita Marquez Hundreds Workout:

25 Leg Extensions x 4

25 Leg Curls x 4

25 Hip Abductors x 4

25 Hip Adductors x 4

25 Squats x 4

25 Calf Raises x 4

Do a moderate weight that you don’t have to reduce throughout the workout, so that you can complete the whole set without a “drop-set” style of training.  Yet you want it to be heavy enough so that you can still feel it burning excessively by the 15th rep, making it difficult to finish the last ten reps of each set.

That’s it. By the time you’re done with my Hundreds Workout, you should feel exhausted, and ready to hit the jacuzzi, which won’t be a bad idea. The hot water and jets can be helpful to loosen up the muscles after this massive thrashing & conditioning workout you’ve just done.  Always remember to have a fast-assimilating protein after your workout! If you’re unsure of what to buy, check out the store here to see some protein shakes I recommend.  Of course you can always research online, too, checking out blogs & threads at siouxcountry.com.

Best of luck leaning out those legs, friends & fit moms! Be Well, Be You, BE PHENOMENAL! You are Worth the Work!

-Nita Lee Marquez

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Fitness Expert/Author/Speaker/Fit Mom

Maintaining my physique has actually been the least of my concerns. In fact, aside from having three awesome kids, nearing age 40, I have found that continuing to workout has been my main grounding factor, as well as the only thing that has given me more energy throughout the days.  Eating better has definitely gotten easier with age, as I do believe that I am kind of “over it” with the “temptation” factor of food. These days, I eat to live and instead of living to eat. I experience and appreciate each day’s moments and accomplishments in order to “indulge.”  Therefore, my indulgences are seldom beset in food, because I have children, a career, and I still continue to dream and do all that I can to build great things in my life, both for my family and for just myself.

As I said, nearing the age of 40, I have noticed a decrease in mood stability, and I am usually a vibrant and happy person.  As well, my energy levels have begun to bounce extremely, making it less difficult to stay excited.  I started doing some research and I found out from a counselor friend who is 48 years old and gorgeous, that she herself had experienced similar things at about age 42, so she started taking a supplement call Sam-E.  I looked into it more, and yes, in fact as we near the aging of the 40′s, our bodies do slow down on the manufacturing of this amino acid derivative.  Also, of course, I know that B-12, and all B-vitamins are a huge component in energy levels. I have my own multi-vitamin formula that includes a beneficial B-complex blend, but I also increased my dosage of the B’s, specifically of the B-12 and B-3 vitamins.  I have a great liquid dropper of the B-12 made by NOW and I also got some additional capsules of Niacin (B-3), which help with circulation, energy, and seemingly for me, metabolism.  Doses of niacin should be researched considerably prior to intake, so as to avoid some possible side affects.

With the three in combination with my usual daily intake of supplements like Fish or Krill Oils, multi-vitamins, glutamine, and Echinacea/Vitamin-C combination, I have enjoyed the benefits of taking Sam-E, and additional B-vitamins.  I started by taking the Sam-E at the 200mg dosage daily and one B-12 dropperful with a Niacin capsule. I have already noticed a change in energy and moods.  In addition, I should tell you that I cut out coffee about three days prior to doing this new supplementation combination regimen.  It’s been helpful, tremendously!  I have a lot more patience on the road (and in Los Angeles, that is difficult), I am less snappy with people, and I am getting a different, better type of rest now that I am back to maximizing the day’s hours.  I did not add in any melatonine or sleep aids at any point because I wanted to see the change in my patterns simply by adding the Sam-E/B-Vitamin combo.  It’s fabulous!

I recommend you do your own research, and start out with the lowest dosages (while removing caffeine pills or coffee for the first week, for the purposes of accurate energy measurement) of Sam-E and B-Vitamins 3 & 12.  Increase as needed, and pay attention to your body.  The age of beauty, inside and out, is definitely 40, and I am truly looking forward to it. If you’re not, then feel free to search out natural ways of maximizing what you have in you to offer not only to yourself and your family, but also what you are destined to bestow on the world with your wonderful energy! Be Well, Be You, BE PHENOMENAL! You are Worth the Work!

-Nita Lee Marquez

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Fit Mom Knows Best! BIG Energy at 40!

Essential Fatty Acids are unable to be synthesized by humans, but are necessary components for healthy metabolism.  Metabolism is the body’s rate of ability to burn fat.  Simply stated, EFA’s assist with the breakdown of fat. Omega-3′s can be found in fish, eggs (the yolk), hazelnuts, pecans, in plant-based foods deriving from micro algae and brown algae, grass-fed beef, krill, hemp seeds and flax seeds, to sum up the majority of human-ingestible foods that contain EFA’s.

It is often noted that Americans consume far too many Omega-6′s and not enough Omega-3′s, which can be problematic.  It is suggested on multiple medical sites and blogs to limit the Omega-6 supplemental intake, and measure the dietary and supplemental intake of Omega-3′s.  This is very important.

EFA’s help with a number of health ailments, including prevention or management of Alzheimer’s, stroke, cancer, cardiovascular health,  mental health, ADHD, along with some Autism disorders, and depression.  However, dietary intake should be monitored. More than 3 grams daily of Omega-3 Fatty Acids can cause negative effects.  Therefore, when taking in fish or krill oil gel caps, be sure to manage your intake according to the label’s stated ratios of Omega-3 to Omega-6 EFA’s.

Because of the effects of EFA’s on brain development, children are candidates for the usage of fish oil or plant-derived EFA supplements, as well as the foods that can contain Omega-3′s, such as the foods you will see mentioned below.  Parents, it’s highly imperative that you manage supplementation for healthy brain development, but that you also balance your child’s limited supplementation with a diet that is rich in EFA’s for your child(ren)’s ongoing development and cognitive acuity.

EFA’s have been a part of my daily intake for years, primarily through Salmon, and occasionally through gel cap fish or krill oils.  Recently, I learned that raw eggs (the yolk) will stay rich in Omega-3′s when uncooked, so I have been adding 1-2 whole raw eggs to my protein shakes in the morning when I wake up.  The FDA has only ever reported .0003% salmonella poisoning deriving from eggs.

If fish isn’t your thing, eggs or grass-fed beef, then keep your krill or fish oil capsules around, or perhaps you can get a plant-based EFA supplement from the store (supplements are usually made from the algae mentioned above for vegan diets).  Or keep a lot of hazelnuts, flaxseeds, and pecans around. This all helps tremendously, as Omega-3′s contained in these foods/supplements will especially support your skin, hair, nails, brain and overall metabolism.

So, develop well and healthy, maintain clear mental function, and stay fit, utilizing the fine benefits of Omega-3 fatty acids.  EFA’s are your friend, so keep them around at all times! Be Well, Be You, BE PHENOMENAL!

-Nita Lee Marquez

America’s Hottest Fit Mom – Author, Fitness Expert, Motivational Speaker

Nita Marquez

1.  Eat a full-fledged no-bread diet for the rest of your life
2.  Eat “bad” bread and get unhealthy from it
3.  Or finally, make better choices in bread so you can KEEP BREAD as a part of your food regimen, and still chow down on a sandwich now and then.

I elect choice number 3! I’m not really a big bread eater, to be honest, but the realities are that anyone likes a piece of toast or a sandwich from time to time, if not every day.  Most parents who send their kids to school use sandwiches as the staple part of their children’s lunches.  I make colorful salads with free-range/organic-fed chicken along with fruits and veggies for my children, but sometimes, they like to have a wild-caught tuna sandwich or a good old fashioned PB&J (with organic natural PB & J, of course).

Whether it’s a lean meat, tuna, or vegan sandwich, the type of bread will constitute the “healthy” in that “nutritious sandwich,” so there are a list of important factors to consider when selecting breads for your healthy living choices. There are basically four types of breads. Those four breads will impact all the considerable factors you want to know about if you want to keep bread in your daily diet.  The health factors to consider when you are eating anything really, especially bread, are:

1.  glycemic index (how the carbohydrates in the food impact your blood sugar levels- especially important for diabetics)
2.  fat content (especially consider the amount of saturated fats, as this can affect weight, heart condition, cholesterol)
3.  toxic or artificial ingredients (look out for toxic additives, corn syrup, hydrogenated oils, and preservatives)
4.  vitamin and nutrient content
5. fiber content
6. caloric content (important consideration for those trying to lose weight- but this is the LEAST of your concerns)

Here are the four breads you have to choose from at all times, and these notes will help you consider what is genuinely going to be best for you, considering the factors above:

Enriched Flour (Wheat or otherwise) Wheat Bread- A processed flour which is so processed that it has been horribly stripped of it’s most nourishing nutrients and vitamins, thus requiring an “enriching” process whereby nutrients and vitamins have been added back in.  This bread is generally very unhealthy, because you never know what chemicals were used in the processing of those grains.  Such processes include the use of bleach in an effort to strip, clean, and break down the grains into flour, not different than making white bread. High glycemic, toxic, chemically enhanced, and usually contains corn syrup to enhance taste and may contain hydrogenated oils.

Sprouted Grain Bread- Grains that are soaked in water until they have sprouted and can then maintain their vitamins, nutrient, and nutritional property (protein) value.  The sprouted grains are crushed and used to make bread.  Higher and more natural source of nutrition, fiber, and protein.  Sprouted grain breads are much lower on the glycemic index than all other breads, thus making this a very healthy bread for diabetics, weight-loss candidates, and those looking for a healthy alternative for their delightful sandwiches without the fat storage that results from eating most breads on a daily basis.

Whole Grain Bread- Also a decent alternative to enriched or white breads, whole grain breads are delicious, tend to be more natural, and can be appreciated for their lack of processing.  Although they are higher on the glycemic index, they tend to be more whole and natural, excluding junk ingredients like corn syrup and hydrogenated oils- the worst contents outside of the bleach used to break down processed grains. You can get these breads with high fiber and high protein content, if you are really on the lookout, and it is cheaper than sprouted grain bread, but not as cheap at the lame alternatives like enriched or white.

White Bread- Do I really need to go into why this is the WORST POSSIBLE BREAD TO CONSUME- EVER! It’s white because it’s bleached! Gross! The grains that comprise these breads are so processed and stripped and, again, bleached, that they are not even grains by the time they go into your body. They are loaded with corn syrups, sugars, hydrogenation, and  more garbage.  Just read the ingredients, and look up the processes for yourself.  They are simply a taste-bud stimulating chemical, void of any nutritional value whatsoever.

My favorite of all breads is the famous Ezekiel Bread.  I love this stuff! Low GI (Glycemic Index), high in protein, high in nutrition, dense and grainy texture, with easy to digest and assimilate proteins, vitamins, nutrients, and naturally occurring amino acids. Another new one I’ve found is Dave’s Killer Bread. USDA Organic Dave’s Bread is delicious, my kids absolutely love it, and we can count on integrity and protein and low glycemic index.  These three things are especially important for my household because my son has no pancreas, and is consequently diabetic.  Protein and GI are important for diabetics. I myself, like to stay looking and feeling fit, and staying lean and energetic, so these breads in limited amounts (maybe once or twice a week) work best for me also.  Finally, I also am itching to try this new Paleo Bread.  This stuff is all natural, low glycemic, high protein, and they even have a low-carb version!

So, keep your bread. Eat toast! Eat sandwiches! Enjoy your grains in a healthy way.  Let me know your results here at nitasworld.

Be well, Be You, BE PHENOMENAL!

-Nita Lee Marquez

There are steps, not always big steps, that can create big change.  Here are some great tips for a quick change in both your physical appearance as well as your energy levels:

1) Drink at least a gallon of water daily

You don’t have to drink it all at once! Just carry around a liter bottle and drink & refill it 4 times, and that will be an easier way to manage your intake.

Start with 1-2 liters daily, and gradually increase from there. Trust me, you will crave more, the more you drink, if you drink water in these amounts consistently.

The more water you drink, the more you will pee, most definitely, but you will flush out toxic build-up, thereby increasing your energy levels!

Water- It does a body good!

2) Pull the high-sodium foods

Traditionally known amongst fitness experts and nutritionists, we say that one “cheat” day per week makes sense.  You won’t cause much damage that one day, and eventually, you may not even want as much “junk” on your cheat day as you have starting out.

High sodium foods include:

• canned foods (unless noted as “no salt added” – even the “low-sodium” soups and canned foods still have a lot of sodium if you’re someone who is trying to manage their weight or blood pressure).
• processed foods, like frozen tv dinners, burritos, pizzas, even Weight Watchers and Jenny Craig and Nutri-System have TONS of sodium in their meal packets and frozen meals.
• packaged foods, like anything out of a bag or a box, tends to have a higher than desired sodium content.
• jarred foods, like pickles, salsas or anything else that is out of the jar, ready-to-eat
• condiments & sauces, like ketchup, bbq sauces, dressings, even mayonnaise has a lot of sodium most of the time!
• dairy, like milk, yogurt, some ice creams, butter, fake butter

I’m certainly not saying that you should completely cut these foods out of your diet, but if you are trying to manage weight or blood pressure, most often some of the excess weight can be dropped by pulling sodium and drinking more water.  This is due to the fact that the first 8-20 pounds of weightloss on everyone tends to be water weight, and if you can just cut back on these foods that cause the water-retention, while drinking more water, you can usually lose that water weight quickly.  The less junk you eat with sodium, the less water you’ll hold, and the less water you hold, the less lethargic you will feel.

These foods are simply something that you can, in baby steps, begin to cut back on and eventually eliminate, and the water is simply a rule of thumb that you can work up to, from the suggested 1-2 liters daily.  The health tips can remedy blood pressure issues, weight management challenges, energy levels, skincare issues, and bloated stomachs.  Try it, and feel free to post to this blog or email me at nitasworld.com.

That’s my tip for today! Remember to Be Well, Be You, BE PHENOMENAL! You are Worth the Work!

-Nita Lee Marquez

Fit Moms have a nack for balancing tons at once- we are the ultimate multi-taskers.  We don’t need to be reminded to go to the gym, or to take care of our children, to balance checks, pay bills, stay motivated to work hard, or things that we are known for our brilliant management of.

However, it’s important to our health that we remember the soothers in life, as these are the things that will keep us capable of our most awesome of awesomeness for the long term, while also helping us stay sane and even happy.  After all, happiness is the whole point of living, right?  The two main things we fit moms tend to neglect, but can stand to pay more attention to are:

• Rest- Sleep is necessary for our bodies (muscles and organs) to recouperate, and that recouperation is when our recovery from usage takes place.  Sleeping 6-8 hours nightly is often difficult for us to force ourselves to do.  When people don’t sleep enough, we burn out our health, and lose our patience easier.  Keeping it all together for the long term requires proper sleep. For without proper recovery, we can cause health risks and moodiness that make it impossible to enjoy our lives.

“Sleep deprivation has been proven to lead to… weight gain… increases in inuslin resistance (which leads to diabetes)…” says Dr. Ann E. Rogers, who has studied the effects of sleep with test subject groups and individuals.

• Affection- Being adored, adoring ourselves, and adoring others amps the “yippee” chemicals in our brain.  Whoever said a cocktail was the only way to wind down and smile at the end of a long day?  Taking the time to hold our children, our companions, or our friends & family for long embraces actually stimulates the secretion of endorphines, which lead our brains and bodies to experience joy.  ASU’s Associate Professor, Kory Floyd, has studied the effects of affection extensively.  People’s organ capabilities, blood pressure, weight management, and overall health can be managed better with affectionate behavior.

“Affection can be a simple, non-pharmaceutical, cheap way to reduce stress.”  Floyd has found that there are direct associations between being an affectionate person and a lower risk of depression and stress.

Thus we see that no matter how healthy we eat, how much we exercise, how much we extend to our children, and no matter how many tasks of responsibility we cover in our daily lives, we could be actually limiting ourselves, and our years, if we are not taking care to rest and embrace on a daily basis as well! Sleep and Love, life’s combo remedy to help longevity!

Enjoy & Empower! Be PHENOMENAL! You are Worth the Work!

www.NitasWorld.com

-Nita Lee Marquez, America's Hottest Fit Mom Creator/Fitness Empowerment Author/Miss National Fitness/Fit Mom of 3