Rebekah Niman

Feels good to be back on track

First picture, post baby weight 😂🤣 (aka birth of the Clarkston and Lake Orion store) Each of these store build-outs, took a toll on my weight and health.

Feels good to be back on track. Being committed to my health and making it my #1 priority is so important to me. 🥰

The truth is, if we don’t take care of ourselves at a 5 pound weight gain, then it turns into 10, 20 or more.

It’s never to late to make today the first day of the rest of your life. Taking responsibility for our own health is rewarding and empowering! 🚶🍓🥦🥑

We are all different with different needs? Do you have questions? Please reach out I’ll be happy to point you in the corrected direction

Best of health to you all! 💛🧡🤎

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35% Food Grade Peroxide

35% FOOD GRADE PEROXIDE

*Oxygen water. Five drops of H2O2 may be used with distilled or filtered water, juice or milk. The hydrogen peroxide “cocktail” taken on an empty stomach, gives you the energy boost you need to start your day. Also great before a work out!

*Foot bath! Put 2 oz of H202 is warm water and soak feet for 20 minutes.

*Spray it on your body. Water and one half oz of H202 in a spray bottle. Spray on clean body and let dry. *Cool mist humidifier. FLU SEASON IS HERE! The air you breath can be enhanced and cleansed to the point of sterilization by way of a room vaporizer. 1 to 2oz of Food Grade 35% H202 to each gallon of water. The essence of fresh room air will be obvious.

*Oxygen Bath! Add 1/4 to 1/2 cup of H202 to bath water WOW, Let the healing begin!! Rebekah’s favorite way to sooth the body and relax.

DOSAGE FOR PETS For small animals (dogs & cats) add 1 ounce of the 3% food grade hydrogen peroxide to 1 quart of their drinking water. [Remember: That’s the 3% dilution, not the 35% concentration. Do NOT use the 3% pharmaceutical grade H2O2 found in drugstores. You must start with 35% food grade H2O2 and dilute it down to 3% as directed For larger pets, adjust the dose accordingly. (3% = 1oz of 35% H2O2 + 11oz of filtered water)

POOLS AND SPAS Fall in love with your pool and spas all over again! And this time get healthy at the same time. Hydrogen peroxide is an excellent replacement for chlorine or bromine in you pool or hot tub. Use one cup of H202 per 500 gallons.” Try this… Use white vinegar instead of “pH down” Baking soda instead of “pH up”

GARDENING WITH H2O2 If you want to start gardening with hydrogen peroxide, you need to know how much peroxide to use. To water or mist plants, to soak seeds, to add to water used to wash sprouts: THIS AMOUNT OF WATER ADD TO THIS AMOUNT OF 35% HYDROGEN PEROXIDE 1 cup water 7 to 10 drops (H202) 1 quart water 1/2 teaspoon(H202) 1 gallon water 2 teaspoons(H202)

FOR ALL YOUR HOUSEHOLD CLEANING 1 Ounce of 35% H2O2 in a spray bottle with water!! This also makes a great pre-wash for laundry 1/4 Cup 35% H202 in-place of bleach in your Laundry

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CREATINE POWER PUNCH

What is Creatine?

Creatine is found naturally in our muscle cells but we can also get it in our diet if we eat animal products or take it in a supplement form as a powder or capsule.

What does Creatine do?

Our muscles use creatine to support short bursts of energy. (This part gets a bit “sciencey”) ATP is our bodies’ energy carrying molecule & we only have so much of it available at once. When we exert a lot of energy within a few seconds, ATP loses a phosphate group in the process and turns to ADP. Creatine can then donate a phosphate to ADP to form ATP again and therefore give us more usable energy. 

Possible benefits of creatine include improving maximal power, strength, sprints, and max effort lifting sets. (Always keep in mind that there are many other factors that play into these outcomes as well such as our caloric intake, protein intake, overall training load, rest, etc.)

Who will benefit from Creatine?

Athletes or adults who incorporate strength training or high intensity training may benefit from creatine supplementation. 

How much Creatine is safe to take?

Creatine is one of the most researched dietary supplements and at this time is found to be safe when consumed in proper recommended doses. Taking 20g / day for 5 days as a “loading phase” and then 3-5g / day is found to be efficient in maximizing muscle creatine. However, it is also okay to just start with a maintenance dose at 3-5 g and skip the loading phase; it may just take a bit longer to build up in your muscles. 

What kind of Creatine should I take?

Creatine monohydrate is the recommended supplement form; it is inexpensive and the research has found this form to be effective.


For more information: contact Certified Personal Trainer, Brooklyne, on Facebook or by email at belwart1023@gmail.com or stop in to Rebekah’s Health & Nutrition where we carry creatine! 

Brooklyne Elwart, CPTB.E. FIT, LLC

To purchase Creatine, please stop by one of our 4 locations. To order by phone call Phone: 248-843-2011 Looking for sports nutriton supplements? CLICK HERE

Brook Elwart, Rebekah's Health & Nutrition

Lets Start Making Our Health a Priority!

“I wish I could exercise and eat healthy but I’m just so busy with (fill in the blank).”Sound like something you’ve said or heard before?I’ve heard some variation of this phrase time and time again and although it’s not the same excuse each time, they each have something in common.. it’s JUST an excuse.👀 Usually to distract from the real reason of why that person is putting off exercise and eating healthy —> they don’t really want to that bad.The truth is: we make time for things that are important to us so if exercising and eating nutritious foods is important, we make it happen!✨Some people just have a natural drive to exercise and eat healthy and it comes easy because they enjoy it. For others it seems like a chore and can take drastic news about their health to force them to start exercising and eating better. My advice- don’t wait until you’re forced to exercise in order to FIX your health. Start making it a priority NOW to prevent that from happening.😇No matter how busy our lives are, I guarantee we can all make time for some sort of movement each day. 🤸‍♀️ Go for a walk or bike ride, stretch while you watch TV, dance while you cook, try out a yoga or zumba class, workout at home for 30 minutes before work, etc.As for eating healthy, it doesn’t need to be complicated. Start simple by swapping sugary drinks for water or zero calorie drinks. Don’t focus on all the foods you “can’t” have, but rather the foods that you can ADD in like fruits, veggies, & whole grains!🥑🥕If you’d like more tips on exercise, nutrition, or how to create a healthy lifestyle shoot me a message!📲

Brook Elwart- B.E. FIT

belwart1023@gmail.com

Protein, Supplements 101, Rebekah's Health & Nutrition

Which protein powder is good for you!

There’s so many protein powder supplements out there but are they necessary to take??🤔The simple answer is: you don’t NEED to use protein powder to reach your fitness goals.

When it comes to protein powder supplements, they’re not essential but if you struggle to get enough protein in your diet, they can be beneficial! It’s doable to get enough protein in through whole foods but sometimes the convenience of a protein powder is nice to have as an option! ✨

My rule of thumb is that people who exercise should be getting at least 1.6-2.2g of protein per kg of body weight, especially when aiming for fat loss.✨Protein is so important when it comes to exercising and trying to lose weight because:

1. Aids in satiety (feeling full)
2. Preserves lean body mass
3. Helps build & recover muscles from exercise

WHEY PROTEIN POWDER:


This is sourced from cow’s milk so if you are dairy intolerant, I wouldn’t make this a first choice. However, it’s a complete protein and you have a choice between isolate or casein. A whey protein isolate is absorbed the fastest so it’s great for post-workout recovery. Casein protein is absorbed more slowly so it’s great if you like to take protein as meal replacement before bed to help build muscle. Either way, I recommend choosing a grass-fed whey and look for one that is unsweetened or sweetened with stevia.

Some of my top picks:
💪Garden of Life Sport Whey Protein
💪Now Sports Micellar Casein
💪Naked Whey
💪Naked Casein

PLANT-BASED PROTEIN POWDER:


Vegan protein powders usually have a blend of plant-sourced proteins to make the powder a complete protein. Typically there will be pea, rice, lentil, bean, soy, hemp, flax, and/or quinoa protein in the powder. Soy and pea protein are complete proteins on their own though so it’s okay if they are the only ingredient! Remember to look for it to be unsweetened or sweetened with stevia!

Some of my top picks:
💪Garden of Life Sport Plant-Based Protein
💪Vega Protein & Greens Protein Powder
💪Now Sports Soy Protein Isolate
💪Sunwarrior Vegan Protein

Written by: Brooke Elwart

For more information contact her at belwart1023@gmail.com or follow her on facebook at B.E. FIT

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