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Simple Life

Bringing you the latest nutrition information as a content contributor for TZ Element Magazine

As they always say, “When you love what you do – you’ll never work a day in your life”. My passion for inspiring others, helping others achieve a healthier lifestyle and to educate others through my passion from writing has broadened my horizons and am so thankful for the opportunity as a content contributor for TZ Element Magazine:

TZ element Magazine
TZelementMAG

📢We are very excited to welcome @coachconnie_LHM to our Media Team as one of our newest Content Contributors. Coach Connie’s knowledge and expertise in the field of Nutrition, Wellness, and Health will be positively beneficial to our #magazine readers.

About Coach Connie

Healthy Habits to Help Make the Most of Seniorhood

Written by
Julia Merrill

Every week that passes edges you closer to what your parents and grandparents described as the golden years. Well, that spark of silver in your hair now suggests these days are on the horizon, and it’s time to start thinking about how you can double down on staying healthy, happy, and safe in your retirement years. Fortunately, there has never been a better time to be a senior than now. Between relatively affordable healthcare, smart technology, and access to health and fitness programs, you have all the tools at your disposal to break any potentially bad habits you are holding onto so that you can age on your own terms.

High-tech assistance

As a senior in the digital age, you have access to a host of smart technology to help you stick to your health and safety goals. A few of these include GPS shoes, automatic medication dispensers, and smart home security features, such as a connected doorbell. Angie’s List discusses these and more in a recent write-up of aging-in-place technology. Another important way technology can help is by making sure you always have access to emergency services. Your smart home hub can call 911 with a voice command while monitoring sensors can alert your family if you’re activities change so they can contact you if something doesn’t seem quite right.

Medicare made easy

If you have yet to sign up, you may be surprised to find out that Original Medicare is not your only option. Medicare.gov explains that a Medicare Advantage plan (MA) may be an ideal alternative depending on your needs. Medicare Advantage is a type of private insurance that takes the place of Original Medicare. Depending on the plan you select, you may have access to a broader range of coverage, including smoking cessation programs, at a more reasonable price than employer-sponsored health care.

Having access to health insurance is important as you age since you will need to see your doctor at least once per year for routine medical screening and vaccination. Northwest Primary Care explains that annual visits to your doctor can help you identify risk factors that might affect your health. Your doctor will likely discuss smoking, nutrition, and exercise. You may also undergo specific screenings for cancer, diabetes, and heart disease.

Diet and nutrition

Exercise is not just for teenage athletes. Everyone can benefit from physical activity. As you age, however, you may need to pay extra attention to your movements to reduce the chances of sustaining an exercise-related injury. As a general rule, adults need about 150 minutes of activity each week to stay healthy. This doesn’t have to happen all at once, and things like gardening and house cleaning count toward your time.

Similar to exercise, nutrition is key in keeping you healthy. Even if you are a young senior, it’s time to start thinking about how food can affect your body as you age. Making healthy food choices now will go a long way toward improving your health in years to come. Consider taking a cooking class or investing in delivered meals if you do not know how to balance your plate.

The point is that how you treat your body today affects your ability to remain independent tomorrow. From choosing a healthcare plan makes access to doctors and health screenings accessible to eating well and taking advantage of technology, every decision matters. Considering that life expectancy, despite having declined in recent years, remains pretty close to eight decades, even after you retire, you have many healthy years to look forward to … but you have to put in the effort.

Image via Pixabay

Julia Merrill has many years of experience in the medical field and runs the site BefriendYourDoc.org. Julia’s mission is to close the gap between medical providers and their patients, and aims to provide tips on finding the right medical care, health insurance, etc.

Who says “There’s no such thing as a quick workout”

Compound Exercises Will Burn More Calories And Increase Muscle Tone
 
Here are some conventional exercises and a compound alternative that will make your workout much more effective…
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The main difference between the old exercises and the new is the amount of muscles being activated at one time.  Sure, running is great exercise, and your working your heart, lungs, and legs.  But if you replace running with a high knee jog, while moving your arms back and forth, you’ll find its just as much cardio as running, but with much more muscle activation throughout your legs and especially abs.
http://www.thefitandtone.com/quick-workouts-lose-weight-fast.html

Superfood Trends to Watch

…and just what is a “superfood” anyway?

Who wouldn’t want to believe in the concept of “superfoods”? The idea that the vast expanse of nature has secret nutritional resources that can easily help us with a number of ailments if only they can be discovered and harvested, is definitely enticing.

It certainly seems like we’ve just been blind to treasure troves of exotic berries, nuts, and grains when these popular superfoods were unknown to the West until now. Açaí berries, for example, only gained fame outside of Brazil within the last decade.

It’s often their otherness that makes these foods so appealing. Quinoa, particularly popular among vegetarians and vegans, does indeed provide a decent protein source – but then again, so do many common beans and nut varieties.

Açaí berries and goji berries are packed with phytochemicals, a plant compound which does seem to have a positive effect on a person’s chances of heart disease and brain deterioration. That sounds fancy, except regular old blueberries and strawberries have lots of phytochemicals too.

 

 

https://www.lifehack.org/articles/lifestyle/the-truths-you-didnt-know-about-superfood.html

LHM Coach Facebook Page

 

7 Tips for Surviving Joint Pain While Traveling

The worst thing we can do to ourselves before vacation is get crammed in our seat on a flight for hours or driving in a car with no room to move. I’ve been there, but it comes at a cost. We end up having that unwanted joint pain and aches that won’t budge and you end up being irritable. It leads to unnecessary anxiety and stress. Plus the other members traveling aren’t having any fun hanging around you right now. Keep in mind, it’s even harder to tolerate joint pain and achiness in colder climates. That’s why you want to keep your joints limber with the following key factors.
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Here are some techniques to helping you relax and enjoy the ride:​

Hacks to Help You Relax & Enjoy The Ride!

  1. Get comfortable- Ask for a pillow or bring a back roll. Get up periodically and walk around the cabin, or train. Make vehicle stops to get up and move around plus if you’re maintaining your hydration levels, you’re stopping frequently for bathroom breaks. Especially pertinent to those with arthritis. Adjust your seat to have some room to let your legs stretch, which will provide some relief in such a crammed area. Choose an aisle seat to gain that extra flexibility to get up versus being a bothersome to others in the row. If you are suffering from a knee pain condition, you might want to choose an aisle bulkhead seat, which provides additional leg room. Plus booking connecting flights will aid in the additional activity that your joints need to keep them from stiffening up.
  2. Driving to the destination- If you don’t mind the long car trip, opt for driving instead of flying to give you some relief on your joints. You have more flexibility in your seat options. Plus if you have another driver who can take turns – it can alleviate the pressure of staying in the same position and you are able to move the seat all the way back. Keep in mind, there’s always cruise control and therefore less bending at your knee. Considering a brace might be beneficial to compensate for the injured ligaments and provide relief.
  3. Physical Activity- Provide the extra stability in building your quadriceps muscles with strength training. Of course, it doesn’t happen overnight, so you would want to encorporate a routine several months in advance.
  4. Carry along enough medication- So you are prepared for the entire trip and place extra in another bag, in the event of lost luggage.
  5. Medical Condition- If you have been diagnosed with a medical condition, update the airline prior to your trip to accommodate you with providing you a wheelchair and early boarding. Also airline personnel is there to help you carry your luggage or assist with the overhead bin, if needed.
  6. Booking a flight- Ask about getting one with less passengers to give you additional flexibility. Considering you most likely have the achy joints in the morning, you will want to consider a later am or afternoon flight.
  7. Heat or Ice- Bring along whichever option works for you on your flight or car ride to give you some extra relief. Use heat wraps or bring a reseal able bag as the flight attendant can provide you with the ice.
Preparation is key to any successful trip – stay active whether it’s walking or swimming, while maintaining appropriate stretches to keep your joints limber and ready for the next trip. Maintaining a healthy diet, including dairy, fruits, grains, and vegetables can provide antioxidant benefits. Encorporate foods with that provide you nutrients such as oranges, cabbage, spinach, and tomatoes. This will support the creation of cartilage and by ensuring you have the essential amount of milk daily will provide you the additional support of calcium to increase strength in your joints. Always make sure you are hydrated and eliminate processed foods and sugars as the inflammation spreads in the body. You should supplement with Omega 3 fatty acids, such as fish or walnuts. Ensure you are getting the 6-8 hours of sleep to help reduce fatigue, and stiffness in your joints.
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Simple adjustments can make any trip worthwhile and easier to enjoy when you don’t have lingering pain taunting you. It also provides you with less pain in the future as the ligaments are getting adjusted to strength exercises and a well-balanced diet. It can only to your longevity and quality of life.I hope this article finds you in good health!
Sources:
https://www.everydayhealth.com
https://www.arthritis-health.com
http://www.athletico.com

About the Author

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Connie Stoltz-McDonald is an Integrative Nutrition-Certified Health Coach, CPT, Wellness Educator, and Blogger, whose passion for living a healthy lifestyle has become her mission through helping others achieve a balanced life. From her passion for writing, she is excited to announce her first book release titled “Healthy Lifestyle- The inside secrets to transforming your body and health.” If you’d like to get a copy, you can connect with her at
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