7 Tips To Get The Most Out Of Your Workout

No matter how long you've been going to the gym (or even if you don't go to the gym at all) you can always get a little more out of your workout! Here are my tips on how to make those minutes count!



 Thanks for visiting! Just so you know, The Life and Lies is an affiliate of several websites, and may collect a fee for your clicks, purchases, and subscriptions. Any item featured or reviewed may have been received free or discounted, but in no way affects my review. Thanks, and enjoy!

1. Keep your mind focused. Don't watch TV, day-dream, or get distracted. Focus exclusively on your muscles. Remember that post on visualization I did? Here's the perfect opportunity to give it a try!



2. Use the right kind of music. Your music should encourage energy, breathing, and hard work. Find songs that are the right BPM (beat per minute) and put together some playlists that make you want to sweat.



3. Prepare adequately. Make sure you have a good plan of what you're going to do. If you show up at the gym and wander around, you won't get as much done, and you won't do it as well. You'll feel lost and distracted and your workout won't be as efficient.

4. Make sure your body is ready to work out. You should be fully hydrated, and have water with you for when that changes. Eat 1-2 hours before, and eat the right kinds of things so your workout will go well.

health, workout, water, hydration


5. Have a recovery plan. After your workout, your muscles will continue to burn until you eat to recover. So plan ahead when you're going to eat, what your'e going to eat, and how much.

6. Slow Down. You get significantly more out of every rep if you slow it down even just a little! 10 high-quality sit ups are better than 15 crappy ones.

7. Breathe. I know it sounds silly, and obvious, but you'd be amazed how many people don't use their breathing to their advantage while working out. Remember to inhale on an extension and exhale on a flexion, breathe fully, purposefully, and deeply. Muscles with no oxygen don't get stronger!

Good luck!

The Best Bratwurst Ever - Easy and Delicious!

I've never been a huge fan of Brats, or sausage, or hot dogs. But every once in a while, I just have to have a good Bratwurst. Here's how I make mine!



 Thanks for visiting! Just so you know, The Life and Lies is an affiliate of several websites, and may collect a fee for your clicks, purchases, and subscriptions. Any item featured or reviewed may have been received free or discounted, but in no way affects my review. Thanks, and enjoy!

This is one of my favorite meals to make in bulk, because it freezes well and re-heats well. I just take my little plastic containers and put rice, bratwurst, onions, peppers, and steamed broccoli. Throw it in the freezer. When you're ready to eat it, zap it in the microwave for 3-4 minutes and your meal tastes fresh!


Ingredients:
8 High-quality Bratwurst (I like Harris Teeter's store brand, or the "Beer Brats")
2 small yellow onions or one large one
3 or 4 small bright peppers (optional)
2 tbs butter
10-12 oz dark beer (a black Porter, IPA, or Stout works well)


Instructions
:
In a large pan, heat the butter and saute the onions until they begin to caramelize. (add the peppers if you want!)




Put the brats on top of the onions, and pour the beer over-top. Cover the pan and put the heat on medium.



Cook until the brats are cooked all the way through (usually 20 minutes)

Serve on freshly cooked rice with veggies on the side!




Enjoy!!

What Do You Want? The Power of Visualization

There was a time when I would have rolled my eyes at what I'm about to write about. There will be many of you who will roll your eyes at it too.

But before you do roll your eyes and close you tab and move back into the interwebs, do me one little favor.

Close your eyes.

Okay now open them again and so you can read this.


Close your eyes and imagine you are sitting on a cloud. A soft, white, fluffy cloud. It's very large and squishy and comfortable. The sunshine is streaming down on your face and legs and warming you up. There's a gentle breeze keeping you just cool enough to enjoy it. Maybe it's completely silent. Maybe you hear the wind. Maybe you hear birds and smell flowers. Your hair is whisping around tickling your face and you feel your body melting into your cloud.

Feel better? Good.



Whispers of the Soul

Sometimes dreams are just signals being interpreted by our subconscious. Sometimes it's our mind trying to tell us something important. Sometimes it's someone else trying to tell us important.

dreams, love, betrayal, hurt, confusion, prophetic dream

Feature and Review: Lists to Love By for Busy Wives and Husbands

The generation and society we live in today is nothing but busy! I work 2 jobs and run a blog, I'm planning a wedding, and trying to write 3 novels. What's "free time?"


how to love your wife, how to love your husband, show love, love languages

 Thanks for visiting! Just so you know, The Life and Lies is an affiliate of several websites, and may collect a fee for your clicks, purchases, and subscriptions. Any item featured or reviewed may have been received free or discounted, but in no way affects my review. Thanks, and enjoy!

I got this great book set from a friend in the publicists office, and I'm loving these books. It breaks down simple and concrete ways to show love to your SO.

Each chapter stars with an introduction, a story, an concept, etc. Then it gives you (in list format) ways to make that happen, like examples. Each chapter ends with some questions to answer to help you reflect and become better at communicating your love, and challenge yourself to love your partner better.

I gave Busy Husbands to my Fiance (we're getting married in April!!) and he loves it. I keep mine on my bedside table.

I love this collection and definitely recommend it for any couple!




Whispers of the Mind

You know how sometimes you have something you need to deal with and you don't want to deal with it so you keep putting it off and thinking "eh, I'll take care of that later."

That's how I feel about this series.

Bare with me, this is gonna be a tough one.

dreams, mind, whispers, psychology

Eclipse Pro Grip Phone Holder

I was really hoping this would be awesome, because I've been needing one of these. Sadly, it's basically garbage.

$7.50 at Amazon


Why Are We So Afraid Of Bread?

Why are we afraid of bread? What's with this new "Carb-free" thing people are obsessed with? Bread is really important.

 Thanks for visiting! Just so you know, this post is sponsored and supported by Grain Foods Foundation. via Bloglovin. The Life and Lies is an affiliate of several websites, and may collect a fee for your clicks, purchases, and subscriptions. Any item featured or reviewed may have been received free or discounted, but in no way affects my review. Thanks, and enjoy!

1. Carbohydrates are the only molecule your brain uses as food. Proteins can be broken down and your brain can run off a bi-product of them, but carbs fuel your brain.

No brain, no life.

Now that's some math I can handle.


7 Secrets for Better Weight Loss

It seems like everyone is trying to lose weight. Nobody seems to be happy with their body these days. And honestly I can kind of see why, based on our national weight gain and health decline!

Losing weight is hard work, but it doesn't have to be miserable and frustrating. Your body is a machine; if you know what you need to do to care for it, you'll be able to use it more efficiently.

weight loss, exercise, healthy,

30 Great Valentines Day Gifts He'll Actually Want

Valentines day is coming up in  11 days! I don't know about you but I love V-day. It's that extra day in the year I get to give some extra love to my man... just a reminder that he's my priority.

But sometimes ideas run dry.

Let me help you.

February Goals

I'm a bit late, but in my defense, I work 2 jobs and I'm planning a wedding.

February Goals


Actually go to the gym at least a few times a week (Failed hard on that one!)
Finish my Wedding Dress!! (Got the fabric the other day)

Send out wedding invitations by Monday 2/5/17
Find a better way to organize my music
Back up my laptop(s)
Find a place to live, since I'm getting married in April <3




What are your goals? Learn to set better goals so you can actually achieve them! 


January Round-up

Here are my favorite and most exciting posts from January! Hope you check them out if you missed anything!


 Thanks for visiting! Just so you know, The Life and Lies is an affiliate of several websites, and may collect a fee for your clicks, purchases, and subscriptions. Any item featured or reviewed may have been received free or discounted, but in no way affects my review. Thanks, and enjoy!


Most Popular


AGPtEK A20 mp3 player; my video got tons of views and several comments, that was exciting!

My review of The Chemist by Stephenie Meyer got a lot of attention, both here and on Goodreads


Most Proud of






Favorite Products




Disclaimer

Copyright 2016 Haley Mathiot. All reviews are 100% honest and unbiased. One or more items featured in the blog post may have been free or discounted. Receiving free or discounted product does not affect review. For more please see my disclaimer page.
The Life and Lies is an affiliate of multiple websites. Your clicks and purchases through my links help me stay online!