Inspirational: Jia Nia Interview

Hey, Health bugs!

Last week I was invited to an event called “Village of Lights”. Toronto’s Church Wellesley Village is located in the area around Church Street and Wellesley Street East.

This event is very festive and it begins with light installation it is organized by the Church Wellesley Village BIA, illuminating Village streets each night from 7 p.m. to 2 a.m., through to Jan.30th. While socializing and listing to music I gained some tips and advice on living a happier and healthier life. A friend suggested conducting an interview with one of my favorite bloggers. One of my inspirational – health blogger is Jia Ni. She is a health coach, writer and nutritionist and gives great advice on life I felt so inspired by  her so I decided to email her to ask her a few questions. Because of both our tight schedule I we were unable to ask all my questions. It is simple and quick. Check it out below.

+Introduce your self!

My name is Jia Nia .I live in Perth, Western Australia. I’m a nutrition advocate and love to keep my body fit. As a child, I was an avid dreamer. I use to be part of the cheerleading squad in my teen years. Setting high achieving goals as a student, and knowing that great things awaited me in the next moments of life.

+ Any inspiration behind your website and blog?

When I was in my teens, I had completely lost touch within myself. I was ungrateful and used that to my advantaged. I did a bit of soul searching during that time and realized the beliefs of my inner self was simple within me. I moved away from my family and was in a space that had lead me to think, breath and live on my own. I love animals and decided to enroll in veterinary school. However, my love for health and wellness overpowered my love for animals. That is when I decided to inspire others who experienced or felt the way I have.

+ Advice for new bloggers?

Make sure all of your content has a purpose and inspiration behind it. Oh and try to build a network around your blog.

+How?

By Twitter, Facebook or YouTube. Our community is growing; there is a bunch of different categories to fall into like fitness, weight-loss, fitness coaches, and nutritionist. I’m within your hometown there are workshops readily available. So don’t ever feel discouraged.

+What is your favorite go-to healthy food?

 Definitely organic apple and pecans and walnuts

+Current read?

The power of now by Fckhart Tolle

+Yoga? Love or hate?

Love it!

 +Favourite yoga pose?

Umm that is hard. Can I pick two? I love balance so I would have to pick the forearm balance. This pose helps strengthen your core, arms, and shoulders .I also love performing the dancer pose as well.

+You have an amazing strength. How did you build such amazing strength?

Aww thanks

+I mean, anyone that can lift his or her body and hold for a min is amazingly strong

Well it comes from determination. Core training should be in the moderate rep range for best growth. Don’t pressure yourself.  It wasn’t until I started to take things easily and not jump or force myself into poses. Everything came to me slowly, smoothly and easily. J

+ Motivation to stay in shape?

When I first started, I kept a photo of my goal body on my laptop. It’s a constant tool to remain focused. That & keep positive friends nearby. Strength doesn't lie in what you have. It lies in within, what you can give.

+Please explain to me, what your eBook is? And why you decided to write one?

I love writing. I’ve been getting so many questions via email about how to live a happier life, abundances and health. So I’ve decided to compile all my practices, advice tips and all in this eBook. My purpose has always been to empower others, to guide them to live an amazing life and to rise above any hurdles.

It was a pleasure to be able to ask Jia a few questions. I’ve been a reader of hers for months now. Please check out her website at http://jianiteo.com/.

Tea party!

Hey Health-bugs,

So my sister just recently arrived home from her trip in New York. She happened to bring me back a jar of organic tea, the flavour is coconut.I'm not going to like but im not a fan of coconut ,so i was a bit discouraged of trying it out.Ive finally decided to taste it . I love it!. It does have a weird  but yet coconut smell but i dived my mouth  right into my mug and drank away.

Start by  placing a water in the kettle and let it boil till its extremely hot. i love my tea really hot. Keeps me all warm.

Pour a table spoon of the tea into a strainer of your choice. I'm using my magic ball strainer i picked up at David's tea.  It reminds me of a weapon during the medieval time period .Close it up and just drop it into your cup.

Let it steep for 2-7 minutes and remove the strainer out of your cup until your satisfied with the strength of your tea.

Whoola.There you go. The tea is a light tea  with whole leaf Pu'reh from Yunnan with coconut and cocoa. Its sweet and nutty.I topped it off with a banana and sliced apples.

Spiced Chai Latte

Fall is best described as the transition from warm to cold , colourful leaves covering the ground , warmth from the fireplace,air is brisk, hot beverages,and pumpkin season. It is that  time  of the year to wear layers upon layers with cute hats and rain boots. However, keep your beautiful bodies warm by your soul with this healthy beverages such as chai tea,camomile tea, or a soy latte.

I’ve stop by my local coffee shop called Coffee Culture and orders a chai latte. Oh how good it taste. Wish you all can taste this wonderful hot beverage. But i will give you the scoop. Down below are the ingredients to create your own  spiced chai latte.

Ingredients

• 2 cups of water
• ¼ cup of honey
• 4 bags of chai tea
• ¼ of vanilla extract
• 2 cinnamon sticks
• ¼ ground ginger
• ¼ ground cardamom
• ¼ nutmeg
• 1 tablespoon of sugar (brown or none)
• 2 cups of soy milk or regular
• 
  

Direction
In a pot pour 2 cups of water to boil.  Stir water.When it begins to get hot  add the vanilla ,honey,tea bags, cinnamon sticks, cloves, ginger, cardamom, nutmeg, sugar.Let it  cool for about 5 minutes.Remove the tea bags.Add 2 cups of milk and bring it to a boil (continue stirring).Remove from heat and then pour  the Chai through the strainer into the container you are using to serve it.

Wah-Lah! There it is!. So simple and healthy. You can find these ingredients at your local grocery store. If you want to add abit of fun into the drink grind candy cane shaving into the drink or add whipped cream.

The Skinny Jean: Work out

Ever wonder when you'll ever fit into those skinny pair of jeans in your closet.Well have no fear i've got  the best fitness exercise you all can try out. I know it may be hard to lose the fat from your body  which may make you feel like throwing away your beautiful jeans. Now i am not pushing you all to be skinny sticks but to boost your confidence and to lose that fat off the body. Slim it down.Lisa  G. a celebrity trainer that created this training regimen of Pilates,resistance training and cardio. Wanna give it a try?  All you need is a great room that has lots of space ,water bottle,a towel and a workout mat.

1. Plyometric Squat– To start with a aerobic twist as to a regular squat, stand with your feet at shoulder width apart. Squat downwards by bending your knees to 90 degrees. Have your   back straight, head and neck upwards with your spine, then jump up and land softly back into the squat position. Use the strength of your legs and butt to jump up.As you land back into the squat be  sure your weight is on  your feet and then onto your heel of your feet.

2. Jump lunges- Stand with one foot forward and the other back. Your front leg thigh and back leg shin should be parallel to the floor.Lower your body to the floor without losing your form. Your front knee should never pass your toes. When ready, jump.You should land back into that lunge. This will keep your back super straight and abdominals muscles tight. Don't forget to switch to the other leg and repeat exercise.

3. Mountain climbers– Begin by placing your palms on the floor with arms, like a push up position. Bring one leg into your chest and then back into original position.  Repeat with the other leg.  This exercise seems as if you're climbing on a mountain. Ready for victory.Alternating your legs. Make sure that all your head and chin are up during the movements.

4. Plank–  Get into the push up position also known as prone position Place your elbows and forearms on the floor underneath your chest. Form yourself into a table using your toes and forearms.To maintain a flat back do not let your hips fall  down or rise up.Focus on tightening up those abs.

5. Plie Squat– Stand with your legs 2 feet apart,t but  keep your toes facing outward, like a ballerina.  Similar to a  regular squat, bend at the knees and lower your body keeping your back straight, torso  tight, and thighs are parallel to the floor.Your knees  should be pointing in opposite direct

6. Burpees – Start by standing with both feet onto the floor. Place your hands above your head and bring it down towards the floor.In a squat position with hands on the floor in front of you.Kick the right  feet  back and kick the other back and bring both legs  back in.Bring your body back to the first position.

7. Side planks– Start by lying on one of your sides, legs straight, feet and hips.straighten your bottom arm .Place your other hand on your hips. Flex your feet and balance on the sides of your feet. Keep your form,by having your  back straight,head and neck in line with your spine. Feel the pain, don't give up. You may rest if it gets hard. But be sure to repeat on the other side.

Try to do these  exercises  for at least 3 times a week.  Give yourself about a 20 seconds rest in between each exercise, keep yourself hydrated and stay fit.Sooner than later you'll be fitting in your skinny jeans .

Happyfitt

Hot Butt Work Out

Want a tone behind? Try these awesome exercises, now it won’t magically give you Nicki Minaj 's butt but it sure will firm and tone it. Check it out below.

Front Lunges

When doing lunges be sure to stand with your feet shoulder width apart.Place your hands on your waist and take a step forward (left leg) ,right foot on its tippy-toes  and just bend downwards.It  is important for  the knee not to go past your big toe to avoid knee injuries. Lunge exercises tone your thighs which include the quadriceps and hamstrings and your gluts which is what we all want nice and firm.

Side Lunges

Stand with your feet shoulder width apart  and bend  your left leg out to the side. Make sure your right leg is straight and the left leg is bent. Keep your body straight and your butt is back. Feeling a burning sensation in your quad? Keep going. Its working. Side Lunges is great for toning your gluts and legs

Back Lunges

Stand straight and take one step backwards with one leg. Bend the leg downwards forming a 90 degree angle. Step upwards with that leg and go back down.Back lunges mainly targets the butt and thigh.

One leg hip lift

Lay on your back with your legs and arms flat  on matt. Lift legs up onto the mat and lift one leg up to the ceiling. Push all your weight up with your heel thats placed on the mat. Your waist and lower back should not be touching the mat. Exhale as your left your body up and inhale has your lower it down.

Squats
A great way to a perfect squat is to grab a chair and place it behind you. But don’t sit down. Now plant your feet on the ground , shoulder width apart and just pretend you're  about to sit down onto that chair . Bending your body downwards , using the heel of your feet and not  your toes. Be sure that your butt is outwards and your body is reaching forward. To make things better lift your arms out in front of you, so you keep a great balance.Lift your body all the way up and do 14 more reps.


Side leg raises

Lay on the side of your body with your legs extending out.Rest your head onto your arm and the other arm onto your upper hip. Begin by raising the top leg up  and lower it down (do not rest it onto your other leg ) and raise it back up. To  challenge your self why not place a ankle weight onto your ankle.

Step ups

Find a bench outside or a step that won’t  have your knee higher than your hip.  Place your hands onto your waist.First start by placing one leg onto the bench and step up onto the bench and back down. This exercise focuses on your hamstrings ,calves and quads. Put pressure on the feet thats placed onto the bench.


Feeling the burn! i know . These exercises are a great start to have a nice  and tone lower body.To make things more challenging try lifting weight (5-8 LB) and a barbell( 25LB) when doing squats. Be sure to do 15 reps and 3 sets of each and don’t forget to alternate both sides.

7 Healthy Ways To Boost Your Energy

Ever feel physically and mentally tired. Chronic fatigue syndrome is what i had  experience today. I felt as if my blood vessels in my eyes were about to pop. So i have decided to give you all tips on 7 ways to boost your energy, the healthy way.Check it out below:

Water

1.) Water is very beneficial  when  living a healthy life and being hydrated. Our body needs fluids like water especially after  working out .Water contains nutrients and minerals that is great for the body.  Drinking plenty of water every day will not only help with hydration, it also  burns calories when drinking water cold, and cleanses the body from nasty toxins. Drinking water before bed will help energy level and keep your body balanced. The water  replenishes the body  and  makes you feel rejuvenated in the morning.Try to avoid sugar  filled energy drinks, it is filled with caffeine and excess sugar that will only burn you out. You need water to produce energy.

Fruit

2.) Eating at least 1-2 serving of fruit 3x during the week will immediately boost your energy. Studies shown that eating the peel of an apple can boost the body  and feel refresh Apples have low glycemic  however  strawberries  have carbohydrates with a high glycemic index means the sugar is more easily digested by your body. Fruits have natural sugar which is better than eating sweeten chocolate or candy.Fruits such as apple,bananas,strawberries,blueberries,apricot,and blackberries  are high-energy fruits to suggest.

Cayenne

3.) Cayenne is a strong herbal plant that stimulate the body’s intestine and digestion. Adding cayenne in meals makes the heart stronger,reduces excess eating ,circulates blood in the skin, and circulatory system.

Power snacks

4.) Having a snack with lots of fiber with a small amount of sugar will help your feel reboost.Some snacks to munch on include:

• trial mix
• raisen
• non fat yogurt
• nuts
• almond butter

Laugh

5.) Laughter is a great solution from feeling down. It will automatically boost your energy. Go out to a comedy show, read a  funny comic strip, a movie  or  accompany yourself with free spirited-funny people. It will leave you with lots of tears and laughter at the end of the day.

Dance

6)  Having a hard time getting out of bed. Play your favourite music and  dance. Who cares if you look silly. Moving the body will automatically increase your energy and alertness. Whether it’s in your bed, office or bathroom ,dance around and sing out loud.  It will definitely kick  start your day.

Ginseng

7.) Ginseng is a great natural energy booster because it helps improve cells  and other functions of the body which cause exhaustion. It is an adaptogen, which means it build resistance to stress and boosts energy.

Add a few of these 7 healthy ways to your regular routine and let me know if you notice a change with your energy level.

Just a reminder : Diet tip

Ultimate Grilled Salmon

Salmon is one fish i personally will die to eat every dinner. This fish is packed with nutrition that will blow your mind. It’s filled with omega 3 fatty acid and vitamin D. What fish can offer you this great deal.Salmon contains sources of B12 , B6, selenium, magnesium, and niacin. The good thing about Salmon is that the omega 3 fights off inflammation in our bodies. The benefit of salmon containing omega 3 is that is helps with heart strokes.

The healthiest way to cook salmon

Bake/Grill:

1. Pre heat  oven or grill to about 425
2. Brush a little amount of olive oil onto salmon
3. Sprinkle lemon pepper
4. Pour a light amount of lime juice into the oven /grill
5. Cook both sides on medium high  for 3 minutes, flip, partially cover with lid, turn down to medium, and do the same on the other side. Cook for another 6-7 minutes until pretty firm
6. Put the potatoes in the oven. After 20 minutes, place vegetables of your choice.Let them roast for another 25 (potatoes get a total 45). During the last 15-20 minutes the vegetables are going, Remove to a plate and let rest for a few minutes.
7. Serve until its a golden color

I decided to add egg whites with my meal.Egg whites  are high in protein.Its the ultimate food  that will boost your energy. Although egg whites can be tasteless just sprinkle some spices to give it life.Eggs are high in potassium and magnesium, so white eggs as much as you want.Grill up some veggies such as  asparagus, carrots, broccoli, green beans,eggplant,bell peppers,radicchio,tomatoes,zucchini ,onions,corn, and potatoes.

Be careful not to over-cook or burn the salmon it will ruin the taste and texture of the fish.

Stay healthy .The ultimate trifecta. Enjoy

No Tears. More Sweat.

Today is such a great day to head outside, walk towards a park and work out .

Working out at the park is an amazing alternative to strengthen the body and save money. In case you’re feeling to get out more and smell the fresh air here are some things you can possible do while on your stroll to the park. Bring a buddy along ,to keep yourself motivated.

Invisible Jumps

Jump rope for 10 minutes

Split jump X3

Squat jump X3

Squats for 1 minute with holding water bottle as a weight (switch arm)

Lunges

All around lunge for 1 minute X3

Power lunge X 10 : Stand 4 feet from bench and leaning towards the bench

Bring right arm towards chest while left arm is holding on to the bench

Lean in towards the bench working the left arm (Repeat on both opposite arm)

Benching X2 reps

With your back against the tree get on all fours and walk feet up the tree until your body is parraral from the ground. Hold your body in a plank position for 10 seconds

Sitting in the hot seat X 10 reps

Start off by sitting on the bench then stand up on both feet and bend legs. Keeping the right leg bent, straighten the left leg outwards. Keep both arms in towards the chest

Toning abs X 12 reps

Sit on the edge of the bench and place palms behind the body. Lean back and lift knees forming a 90-degree angle. Stretch legs out towards the ground (not touching the ground) .Tap the right side of your feet towards the ground than being the knees back into a 90-degree position. Switch sides

Arms/Abs/Legs- -X10 reps

Place both hands on to monkey bar (preferably lower bars) and lift both legs towards your tummy. This challenges your body to hold your body weight and works out both the arms and abs.

Afterwards take a moment and enjoy the weather.Read and relax. Don't give up!