Uploaded August 2016 | Updated September 2026, 2 hours ago
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•Save 60% off the Digital Body Analyzer, go to: vpwow.com/woldfit
Improvement season is in full swing and I am keeping track of everything in order to ensure that I am progressing! It's important to keep track of things like your weight and body fat, training, and food intake if you want to objectively measure how you're doing (:
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My "Macro-Friendly Meals" recipe ebook
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•PEScience.com [30% off] (tweet me if you need supplement help!)
•ApeAthletics.com [10% off] (I wear a men's small in everything! women's line will be launching SOON!)
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•TheLionsChoice.com [10% off]
Where did I get ____? Find it here:
MY AMAZON STORE: astore.amazon.com/mariewoldfitn-20
OPEN ME FOR MORE INFO!
•Save 60% off the Digital Body Analyzer, go to: vpwow.com/woldfit
Improvement season is in full swing and I am keeping track of everything in order to ensure that I am progressing! It's important to keep track of things like your weight and body fat, training, and food intake if you want to objectively measure how you're doing (:
Find me on...
Instagram: @mariewoldfitness
Twitter: @mariewoldfit
Snapchat: mariewoldfit
Online coaching & business inquiries: mariewoldfitness@gmail.com
My "Macro-Friendly Meals" recipe ebook
http://www.pardomasathletes.com/#!onl...
Save $$ with code "MARIE" on....
•PEScience.com [30% off] (tweet me if you need supplement help!)
•ApeAthletics.com [10% off] (I wear a men's small in everything! women's line will be launching SOON!)
•IconMeals.com [10% off] (Including cookies & popcorn!)
•Nuts-N-More.com [10% off]
•TheLionsChoice.com [10% off]
Where did I get ____? Find it here:
MY AMAZON STORE: astore.amazon.com/mariewoldfitn-20
![5 HEALTHY HABITS TO START NOW 🌟 [Science Explained] Health Gains: Ep 2](https://i.ytimg.com/vi/7AiG3N5QENE/mqdefault.jpg "5 HEALTHY HABITS TO START NOW 🌟 [Science Explained] Health Gains: Ep 2
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•REFERENCES•
MORNING ROUTINE:
1. Kushlev, Kostadin. “Checking Email Less Frequently Reduces Stress.” Computers in Human Behavior, Pergamon, 22 Nov. 2014, www.sciencedirect.com/science/article/pii/S0747563214005810.
2. Stephen M. Yoshimura, Kassandra Berzins. Grateful experiences and expressions: the role of gratitude expressions in the link between gratitude experiences and well-being. Review of Communication, 2017; 17 (2): 106 DOI: 10.1080/15358593.2017.1293836
PRIORITIZE SLEEP
1. American Academy of Sleep Medicine. Partial sleep deprivation linked to biological aging in older adults. ScienceDaily. ScienceDaily, 10 June 2015.
2. Franckle RL, Falbe J, Gortmaker S, et al. Insufficient sleep among elementary and middle school students is linked with elevated soda consumption and other unhealthy dietary behaviors. Preventive medicine. 2015;74:36-41. doi:10.1016/j.ypmed.2015.02.007.
3. Gregory D. M. Potter, Janet E. Cade, Laura J. Hardie. Longer sleep is associated with lower BMI and favorable metabolic profiles in UK adults: Findings from the National Diet and Nutrition Survey. PLOS ONE, 2017; 12 (7): e0182195 DOI: 10.1371/journal.pone.0182195
4. Lisa A. Ostrin, Kaleb S. Abbott, Hope M. Queener. Attenuation of short wavelengths alters sleep and the ipRGC pupil response. Ophthalmic and Physiological Optics, 2017; 37 (4): 440 DOI: 10.1111/opo.12385
5. University of Haifa. Blue light emitted by screens damages our sleep, study suggests. ScienceDaily. ScienceDaily, 22 August 2017. 21
RESISTANCE TRAINING
1. Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB. Interrelationship between Sleep and Exercise: A Systematic Review. Advances in Preventive Medicine. 2017;2017:1364387. doi:10.1155/2017/1364387.
2. Hunter, G.R., J.P. McCarthy, and M.M. Bamman, Effects of resistance training on older adults. Sports Med, 2004. 34(5): p. 329-48.
3. Patrick J. OConnor, PhDMatthew P.Herring, MSAmanda Caravalho. Mental Health Benefits of Strength Training in Adults. American Journal of Lifestyle Medicine Vol 4, Issue 5, pp. 377 - 396. May 7, 2010. doi:10.1177/1559827610368771
4. Physical Activity Guidelines for Americans, U.S.D.o.H.a.H. Services, Editor. 2008.
5. Schmitz, K.H., et al., Strength training and adiposity in premenopausal women: strong, healthy, and empowered study. Am J Clin Nutr, 2007. 86(3): p. 566-72.
6. Williams, M.A., et al., Resistance exercise in individuals with and without cardiovascular disease: 2007 update: a scientific statement from the American Heart Association Council on Clinical Cardiology and Council on Nutrition, Physical Activity, and Metabolism. Circulation, 2007. 116(5): p. 572-84.
PLAN TO EAT HEALTHY
1. Miller, Sara G. “Resisting Junk Food Could Be Easier When You Buy Groceries Online.”LiveScience, Purch, 8 Aug. 2017, www.livescience.com/60072-online-grocery-shopping-reduces-impulsiveness.html.
2. Pittman, Genevra. “No, Really - Dont Shop When Youre Hungry: Study.” Reuters, Thomson Reuters, 6 May 2013, www.reuters.com/article/us-shop-hungry/no-really-dont-shop-when-youre-hungry-study-idUSBRE9450TF20130506.
EXPRESS YOURSELF
1.Association for Psychological Science. Well-being is related to having less small talk and more substantive conversations. ScienceDaily. ScienceDaily, 5 March 2010.
2. Paul J. Mills, Laura Redwine, Kathleen Wilson, Meredith A. Pung, Kelly Chinh, Barry H. Greenberg, Ottar Lunde, Alan Maisel, Ajit Raisinghani, Alex Wood, Deepak Chopra. The role of gratitude in spiritual well-being in asymptomatic heart failure patients.. Spirituality in Clinical Practice, 2015; 2 (1): 5 DOI: 10.1037/scp0000050
3. Stephen M. Yoshimura, Kassandra Berzins. Grateful experiences and expressions: the role of gratitude expressions in the link between gratitude experiences and well-being. Review of Communication, 2017; 17 (2): 106 DOI: 10.1080/15358593.2017.1293836
4. USC Marshall School of Business. Two stressed people equals less stress: Sharing nervous feelings helps reduce stress. ScienceDaily. ScienceDaily, 29 January 2014.
•MY FAVORITE BOOKS•
(In no particular order)
Find Your Happy Daily Mantras http://amzn.to/2hQHdKh
Better Than Before http://amzn.to/2wACGxQ
You are a Badass http://amzn.to/2z1C4mD
You are a Badass at Making Money http://amzn.to/2y3B0Rl
Daring Greatly http://amzn.to/2z0uYi6
The Subtle Art of Not Giving a F*ck http://amzn.to/2xWXCRj
Grit http://amzn.to/2y1Xn9b
The Power of Now http://amzn.to/2ysAOvT")
