October 2014
5 Ways
TEN
To Get Out Of A
Leading Risk Factors of
WORKOUT
Breast Cancer
Funk!
Do It Yourself
All Pumpkin Everything! Smoothie of the Month:
Monthly Breast Exam
Pumpkin Pie
Meet Miss October
Katerina P. Join The Lucille Roberts Community:
@lucilleroberts
Find out how her fitness routine helps her stay strong, sexy, confident!
BougHave Yo ht Th u e Ne w
Luci lle R T-Sh oberts irt?
“
Never give up on a
dream
just because of the time it will take to
accomplish it The time will pass anyway.
”
— Earl Nightingale
WAYS
5
To Get Out Of A WORKOUT By Nadia Murdock
Funk
We have all been there, it’s time for your workout but you just can’t seem to get it together. You might be finding every reason why you can’t workout or procrastinating by doing something else, like rearranging your closet. Try utilizing the tips below for the days you might be in a workout rut!
1
remember why you started: Reflecting back on why you joined a gym or started training for a 5K might help to get your butt in high gear. Including a motivational quote or an inspirational photo that reminds you of a goal you are working towards will mentally get you focused so that you can physically hit the gym.
2
don’t forget how far you have come: It’s easy to forget the hurdles that you have overcome during your fitness journey. Maybe you could only walk on the treadmill, but now you are jogging. You might be able to lift a heavier weight in comparison to the first time you started. Taking a moment to pat yourself on the back will help you to keep coming back for more.
3
get enough shuteye: It’s hard for our bodies to do anything if we aren’t fully rested. Most of us underestimate the importance of sleep, without adequate rest it can impact your body inside and out. Other side effects include decreased energy levels and poor performance mentally and physically. So make sure you are getting at least seven hours of sleep a night.
4
call your workout buddy: This person will understand your pain. Having an accountability partner that can sympathize with the ups and downs that come with working out will be the best person to encourage you to make time for a daily sweat.
5
set a workout alarm: Programming your phone with a friendly reminder is a nice nudge if you find yourself not getting out of bed or comfortably situated on the couch after work. Have your alerts set to your favorite song that always gets you going or with a workout mantra. Get creative!
Yourself Do It
Stop b yt desk to he front purc Lucille Robert hase s Live R ite!
Only
Monthly Breast Exam
$19
.99!
Monthly breast self-exams and annual screenings (if you're of age) are key to finding cancer before it starts to cause symptoms. Doctors say early detection tests for breast cancer save thousands of lives each year, and that many more lives could be saved if even more women and their health care providers took advantage of these tests. Here are 6 steps to conduct your monthly breast self-exams at home.
1
Stand in front of a mirror and inspect both breasts for anything unusual. If you spot any discharge residue around your nipples, puckering, dimpling or scaling of the skin, take a photo, and contact your doctor.
2
While looking in the mirror, clasp your hands behind your head and press your hands forward. You should feel your chest muscles tightening. Look for any change in the shape or contour of your breasts.
3
Press your hands on your hips and slightly bow towards the mirror as you pull your shoulders and elbows forward. Again, you should feel the muscles in your chest tighten and you’re looking for any visual changes.
10 Leading Risk Factors of Breast Cancer While some of these are based on genetics, you can be proactive about the things you can control. 1 2 3 4 5 6 7 8 9 10
Family history. Early menstruation or late menopause. Childbirth after age 30 or no children. Exposure to radiation. Use of estrogen/progesterone. Smoking. Obesity. High-fat diet. Lack of exercise. Alcohol.
4
Raise your left arm and using three or four fingers of your right hand, inspect your breast. Press the flat part of your fingers in small circles and move slowly around the breast. Start on the outside and work your way toward the nipple. Pay special attention to the area between the breast and the armpit and the armpit itself. You’re feeling for any unusual lumps or mass under the skin. Repeat on the right breast with your left fingers.
Weight Loss
SMOOTHIE OF THE MONTH
Pumpkin Pie No, it’s not a slice of pie in a blender...but it might as well be! Dig in to this delicious Pumpkin Pie protein shake with none of the guilt.
5
INGREDIENTS: 1 scoop vanilla Live Rite protein powder 1 cup fat-free milk 1 ⁄3 cup canned pumpkin 1 tsp brown sugar 1 ⁄2 tsp pumpkin-pie spice
6
1. Blend all ingredients together until smooth; the consistency should be creamy and thick.
Gently squeeze each nipple and look for a discharge. If you have discharge take note of the color and the consistency. Steps 4 and 5 should be repeated lying down. Lie flat on your back with your right arm over your head and a pillow or folded towel under your left shoulder. This flat position will make your left breast easier to examine. Use the same technique described earlier and repeat on the right breast.
2. Pour into a glass and top with (optional) whipped cream and an extra dash of pumpkin pie spice. 3. Serve cool or warm
ENJOY! Find more GREAT recipes on our Tumblr
Help us raise money! Our brand new LR t-shirts are just $5 and all proceeds will go to an amazing organization that raises awareness & funds research to bring an END to breast cancer.
Stop by the front desk to pick up your
StrOng, Sexy, COnfident t-shirt today!
Only
$
5