My Transformation (Body, Weight and All)… Let Me Help You


So it has officially been a year since I gave birth to my second son.

I have returned to the gym as soon as my six week postpartum was cleared. Yet, due to personal procrastination and the use of breastfeeding as alibi, I did not couple my workouts with good nutrition. I was a vacuum cleaner bound to have a spotless surrounding and a full belly 🙂

As soon as the end of 2015 came close I took it upon myself to set a healthy eating goal for 2016 and stick to it.

In the meantime life also presented me with an online free coach who added me to a group of women on Facebook who cheer each other on and keep themselves and each other accountable through their journey of weight loss and clean eating.

January 1, 2016 arrived and so I woke up in the morning determined to make my first day of the year a success. I juiced one lemon and had it with warm water.

I continued with my usual workout routine at the gym but this time I coupled it with the 21 day fix eating plan. This meant I ate 5 meals a day, using the containers provided to help me with portion control.

I also removed all diary from my diet as it always upsets me. I added Shakeology smoothies that were oh so delicious… I used to have a daily chocolate shakeology smoothie with half a frozen banana and a tablespoon of peanut butter and lots of ice and water… It was divine … It was the greatest part of my day and was so delicious and filling… I was full ALLL day long. I had so much energy.

Then something happened…

12695028_528203447359265_3430771436899252623_oMy scale started to register fewer pounds. I started to feel lighter. My clothes fit better. Could it be?

Could it be that what people used to say was true… :”Abs are made in the kitchen…” “You need to eat clean and couple your workouts with healthy eating or else you will never see results…”

Now I am a month and a half in my new clean lifestyle. I do not feel deprived. I do have my cheat meals here and there. I always start my day with warm lemon water. I still see the pounds melting. I am already down 13 pounds (6kg).

I am so convinced with the BeachBody programs that I signed up as a coach. I get to help others now. I get to help people cheer each other into getting to their goal… and also make money…

We all know the formula to loosing weight but we never get to do it because we need incentives. We need accountability. We need support. Here I am to support you in your journey to a better you.

Who wants to join?

Please contact me …. Let me help you … Let us do this 🙂

Learn more about the challenges: http://beachbodycoach.com/RASHANK

Facebook: Healthy Living N Loving 

Rasha Nasser Khalil

Guest Blog: Effective Exercises You Must Try to Fight Depression


I have been contacted by Kelly Everson, a contributing author from Consumer Health Digest. Kelly’s articles go hand in hand with cognitive dimensions visions and interests. I hope you enjoy the following article 🙂


Effective Exercises You Must Try to Fight Depression

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Exercise is the very thing to help decrease depression. This is because it lessens the symptoms of depression and depression as a disorder itself. Exercise does indeed work hard to release endorphins and to create a much happier mood overall for people. Therefore, it can work just as good as a drug can, without actually being a drug.

If you are feeling very depressed, it can prove to be a real battle, just to get up from the sofa can prove to be difficult. The very same can be said about doing some form of exercise. However, exercise is without a doubt, one of the very best things that an individual can do for his or her depression. This is because physical activity can make you feel a whole lot better. It is something that can also improve your mood big time and also help you to sleep good at night. There are numerous studies that have been done that do show the wonderful advantages that exercise does give to those with depression of all ages. There are studies that do clearly show that exercise can prove to be as much a successful form of treatment for depression as is medication.

Start off with a small exercise goal that is reachable and build from there

Exercise doesn’t have to be tremendously strenuous in order to help relieve depression. If anything, any type of activity that you do and enjoy, could very well turn out to assist in treating your depression. This is because it can boost your mood and rise up your energy levels naturally. It doesn’t matter if you walk around the block or go running or join a yoga class. If you feel way depressed. You should start out with a small exercise goal and build on to it from there. Just go for a short walk the first time. Your second walk should then be longer. Then go on to attaining higher exercise goals for yourself.

See Also: Success Stories That Will Change Your Mind on Depression

Get a form of exercise with social support attached

When you have social support for exercise. It is a big plus for those who do suffer from depression. This is because a lot of people will not exercise on their own. They need a bit of encouragement from a spouse, boyfriend or girlfriend, family member, or just a real good friend. This exercise partner can be there for the encouragement that the person does need to get their exercise regimen off to a good start and keep it that way. This exercise partner should be someone who is willing to help said person out and get him or her out for their daily exercise all the time. This is the only way that it can be done.

Get an exercise or workout you will like and enjoy

It doesn’t matter if you are depressed or not. If you don’t like a certain kind of exercise. You will not willingly do it. It is as simple as that. Therefore, you should endeavor to find, only a form of exercise that you strongly do like or believe that you could get to like with time. An exercise or workout that you do like not only brings one fun. It also brings them the like to want to engage in it regularly as their form of favorite physical fitness. So, with this said, if you do like bicycling. Do it. If you do like walking, do it. It is as easy as all that. You should also choose an exercise or workout program that is easy and convenient to you as well.

What are the physical benefits of exercise for the long term with depression and good health?

When you stay physically active. You are setting yourself up for lots of good health in the future. This is because medical professionals do always encourage people to remain active as much as possible. The physical benefits of exercise for the long term are this. Exercise makes sure that you do stay in good physical condition and to be able to fight off chances of disease. Exercise also allows one to de-stress and this distressing process is very good for the mind and body. When your body feels better. The mind also feels better to.

Can regular exercise and depression supplements work together to control depression?

Exercise in itself, is truly, a great way to treat the symptoms of depression. However, if one does want to take a depression supplement, and do regular exercise along with it. The end result could be that it may successfully control his or her depression. Nonetheless, it must be highly advised, that you should never use any form of herbal remedy, dietary supplement, or depression supplements to treat your depression. You should first discuss it with your medical care expert first.

Conclusion

Exercise is truly indeed one of the most potent of all natural medications to fight depression. There is a body of growing research to assert this claim. Any type of exercise can qualify to work. This is because the exercise itself does keep the person focused on being engaged in activity and this is what takes the mind off of the depression or anxiety itself.

About the Author

Kelly Everson (@kellyeverson12) is an American author and MA in English literature. She is a health article writer who has written numerous articles/online journals on stretch marks, pregnancy, sleep disorders, female health and joint pain problems. She is also passionate about health, beauty and fitness. She is contributing to Consumer Health Digest from 2011. Examiner from 2013, Epochtimes & Healthline from 2014

My Four Day “Juice Fast”


I previously posted a blog on “The Gerson Therapy” where I have mentioned that I watched five documnetaries about health and its relation to food.

I decided to try the “juice fast” that was mentioned in the documentary Fat, Sick and Nearly Dead directed by Joe Cross. It was inspiring how the two characters lost weight and got their health back with the “juice fast”. They fasted for 60 days which I will not undergo. I decided on only 4 days. I knew that the first day was going to be hard, like any other hard thing you go through when you face change. But I learned that I should embrace change and go with it because through the journey you learn new things about yourself. You grow in the process without even realizing.

I personally want to detox my body and give it a break from all the food that I am consuming. I am an avid gym-aholic. I exercise daily and try to eat healthy. I did an extensive research for juice recipes, vitamins and minerals present in vegetables and fruits. I wanted to make sure that I got my daily requirements of all the nutrients required for staying safe. Here are my juice fast logs for the four days.

Day 1:

I drank a couple of cups of water and an apple-carrot juice in the morning before heading to work. A few hours passed and I started to get this huge headache from the caffeine withdrawal. I got myself a cup of green tea and continued with my work. At noon I drank a cup of already prepared carrot juice and enjoyed its quenching and soothing taste on my palate. Time passed quickly at work and it was time to head back home. I got home and prepared my green detoxifying juice of the day: 1/2 beet, 6 leaves of kale, half a lemon, thumb of ginger, an apple and a cucumber. This juice just filled my body with energy as soon as I had it. Might as well use this energy, I headed to the gym and ran for 30 minutes. After a soothing shower my sweet tooth was starting to nag on me so I prepared a pear and apple juice. I did not know that it was this sweet and satisfying. I enjoyed the rest of my night with my husband watching TV and headed to sleep feeling like I have triumphed in an olympic competition and earned the gold medal and took it home with me.

Day 2:

I did not have work today. Did an orange and clementine juice in the morning. Such a rush of energy and sweetness. The foam in the juice and the satisfying  aroma and taste where exhilarating. It was as if I had orange juice for the very first time. I kept myself busy throughout the day. Had a blackberry and grape juice as a snack. Got my mean green juice and apple-carrot-celery juice for lunch. I wanted to get some beta-carotene into my system so I prepared a sweet potato-celery-apple and ginger juice. Some of the many effects of beta-carotene are: prevent headaches, heartburn, high blood pressure, rheumatoid arthritis, and slows down the ageing process.  For dinner I fixed myself a grape-clementine-pear juice. I felt clean inside out. The energy level  I had was impressive. Looked forward to day 3.

Day 3:

Woke up excited to have the orange and clementine juice of the morning. I felt like a kid waiting for their snack their mom promised to give after having eaten all their food. It tasted so good and succulent that I still am in awe with how my taste buds are responding. I had my friend over and I offered her a carrot juice. I followed my morning juice with a clementine, grapes, apple, and sweet potato juice. I did some toning exercises in the afternoon and quenched my thirst with a cup of carrot-celery juice. At night my husband and I went to the movies, but before heading off I prepared my mean green juice for the night. I felt that things are becoming easier. Lost 2 kg already. Day 4 is next to test my will to carry on.

Day 4: 

Got a grapefruit juice in the morning and started off my Saturday with chores and a visit to the farmers market for fresh produce. Got my noon carrot-celery juice. In the evening I prepared a green juice. Got hungry at night so I fixed myself an orange-grape juice and headed off to bed feeling clean inside out.

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All in all I would definitely repeat this “juice fast” from time to time. I felt that my body took the break it needed. The weight that I have lost (2+kg) got my spirit up and my stamina to continue a healthy approach to living. I tested my will and my perseverance. Through the four days I realized how lucky and unappreciative we might tend to be for what we have in life. We take things for granted and assume it is our right to have what we have. I recommend the “juice fast” because it puts you back on the ground, it opens your spiritual wings and shows you that you should eat to live and not live to eat. You should appreciate what you have and give thanks.

Try it and test your limits.

— Rasha Nasser Khalil