Monday, December 19, 2011

10 Tips For The Holidays

1 - Eat a Sensible Breakfast. Doing this will help you to not overeat during the day.

2 - Drink Water. Drink a glass of Lemon Water in the morning and then drink a glass every time you "think" you're hungry and before each meal.

3 - Control Your Portions. You can "sample" anything, just make sure to keep it under control. If you fill your plate, take a couple bites then throw your plate away so your not eating just because it's on your plate.

4 - Enjoy Your Food - Really taste the food you're choosing to consume. Make sure you really chew. Let your body process it then take another bite and be done.

5 - Eat Healthy When You're Not At Parties. This should help you to not crave those bad for you foods. The more good clean food you eat the less room there is for the bad.

6 - Don't Keep Leftovers. If you have it in your home or office you'll most likely eat it. If it's not there, then there will be NO temptation.

7 - Split Dinner and Dessert. If you go out to eat then split a meal with someone. It's less expensive and you won't over eat. If you have to order your own, just use self control and only eat half of your meal then have the server come take your plate.

8 - Stay Active. Holidays are the perfect time to get moving with your friends and family. Go look at some lights somewhere and get out and walk. Play football, go ice skating, take your family to your gym and show them the workouts you do. Just try to think of something you can do that will burn calories!

9 - Workout. Make sure you are still working out at least 4-6 days per week.

10 - Sleep. Make sure you're getting at least 6-8 hours of sleep at night.

Stay Motivated! Do whatever you need to do to stay motivated! Look at pictures of your goal, write it on your fridge, keep your home stocked with healthy whole foods, keep a chart of your workouts. Enjoy your holiday company and remember to treat yourself with some respect!

Happy Holidays!

Friday, December 16, 2011

Think Health Not Weight Challenge

I think so many of us tend to think more about how much we weigh or how SMALL of size we wear verses how healthy we really are. How healthy is our body? Are we putting things into our bodies that should NOT be there and are we depriving ourselves of vital nutrients and sleep? If we focus more on our health then automatically we will be slim and fit and feel GREAT. If you truly focus on being healthy then you will make sure you're getting enough fruits and vegetables. You will make sure you're getting enough water. You will make sure you're taking a good multivitamin daily. You will make sure you're getting enough sleep. You will make sure you're feeding yourself, spiritually, intellectually, physically and mentally. Doing all this will ensure a very healthy body, spirit and mind and you will FEEL GREAT!!!

This weeks challenge is to focus on your health! Drink enough! Sleep enough! Eat enough (good food)! Exercise! Feed every aspect of yourself and then see how you feel!

Make it a great weekend:)

Tuesday, December 13, 2011

Treadmill Mix Up

My workout today is going to go like this...

Warm Up

Run on Treadmill at about 6 mph for 5 Minutes

Jump off Treadmill and do 10 Push Ups

Run on Treadmill at about 6 mph for 5 Minutes

Jump off Treadmill and do 20 Lunges (10 on each side)

Run on Treadmill at about 7 mph for 5 Minutes

Jump off Treadmill and do 10 Push ups

Run on Treadmill at about 8 mph for 5 Minutes

Jump off Treadmill and do 20 Lunges (10 on each side)

Sprint on Treadmill (I usually can do about 10 mph) for as long as you can, Up to 1 Minute

Jump off Treadmill and do 10 push ups

Run on Treadmill at about 8 mph for 5 minutes

Jump off Treadmill and do 20 Lunges (10 on each side)

Sprint on Treadmill for as Long As You Can again, up to 1 Minute

Run on Treadmill at about 6 for 5 minutes


If this workout is too advanced for you then still do it, just don't run as fast. If you are a beginner and just need to walk fast, you'll still get the benefits from this workout. If you need more of a challenge, bump up the speed on your runs and add weights to your lunge exercises. Have fun and remember to ALWAYS Warm Up and Cool Down!

Make it a Great Day:)

Monday, December 12, 2011

Lemon Water Challenge

Unfortunately I was sick all of last week, therefore I did not workout. I feel that you should really listen to your body and if your sick for example or injured, take the appropriate time off that you need in order to allow your body to heal and become healthy. During that time off, don't think it's a vacation as far as food goes. If you're able to eat, make sure you're eating as healthy as you would normally. If you're sick or injured your body will heal quicker if you're eating healthy and getting at least 6-8 hours of sleep at night.

As for this week, my challenge is for you to drink a big glass of lemon water in the morning before you eat your breakfast. Lemons are antibacterial, antiviral, and help boost your immune system. Lemons have been shown to help with acne, fight fatigue, elevate exhaustion, reduce dizziness, help with anxiety and nervousness. They can also help with increasing concentration and alertness. So drink up:)

Make it a great day!

Friday, December 9, 2011

Pistachio Nuts

Pistachios are a great choice if you're needing a healthy little snack. Not only do pistachios provide an ample amount of antioxidants and other vitamins and minerals, these nuts also help lower "bad" cholesterol (LDL) and raise "good" cholesterol (HDL). Pistachios have a couple antioxidants that other nuts don't, calledcarotenoids lutein and zeaxanthin which act as protective antioxidants. These antioxidants have been shown to reduce the risk of developing age-related macular degeneration.

A serving of pistachios is about 49 nuts which has 170 calories. Make sure you get the shelled pistachios because you are less likely to over-eat.

Wednesday, December 7, 2011


Water is the single most critical nutrient. The brain is made up of 95% water, blood is 82% water and lungs are almost 90% water. Water is crucial in balancing all systems in the body. Lack of hydration in your body can cause your brain to actually shrink which causes slowed thinking and concentration. Dehydration can also impair endurance, decrease strength and cause cramping. Daytime fatigue is most commonly due to dehydration.

Did you know it takes about 3 days to get soda out of your body once it's been consumed. All those toxins floating around your body for 3 days, no thanks! that's reason alone to quit drinking soda. If you don't love the taste of water, you can add lemon or lime wedges or drink it as herbal tea. With the amount of sugar people drink from their sodas and juices, you may not realize your dehydrated. Sugary drinks actually cause greater dehydration. They also create toxic and acidic conditions in the body that interfere with proper health and lead to issues that detract from your physical health and beauty.

Below is a list of some health benefits water has on the body:

- Healthy Skin
- Healthier Teeth and Bones
- Healthier Joints
- Healthier Mind and Body
- Healthier Digestive system
- Reduces Fatigue
- Help With Weight Loss
- Increases Energy
- Helps build Muscle
- Increases Muscle Tone
- Reduces Risk of Disease
- Helps with Circulation
- Helps with the Cooling System in the Body

Monday, December 5, 2011

Foods You Should Never Eat

According to Prevention Magazine, there are that you should never eat because they have so many chemicals and toxins. It's so hard to know what to eat and what not eat now a days. My philosophy has always been, everything in moderation. For the most part I stick to that but when articles like this come out and say to NEVER eat these things, it's hard for me to think that if it really is horrible for us then why would they ever even allow it on our shelves in the first place. What are your thoughts?

5. Milk made with artificial hormones-most dairy farmers use a growth hormone to boost the production of milk in their cows, and it could cause cancer.

4. Non organic potatoes-since they are root vegetables, they absorb pesticides from the soil and once they are picked they are sprayed with chemicals again to keep them from sprouting.

3. Microwave popcorn-chemicals in the lining of the bag might cause infertility issues. Manufacturers have agreed to stop using the chemical, but it won’t be phased out until 2015.

2. Corn-fed beef- grass fed beef is higher in beta carotene, vitamin E, omega 3s, calcium, magnesium, and potassium. And it’s lower in saturated fat.

And the number one food that you shouldn’t be eating is…

1. Canned tomatoes- the lining in tin cans contain a synthetic compound called BPA that’s been linked to reproductive problems, heart disease, diabetes, and obesity.

Friday, December 2, 2011

Make a Goal

If you're just beginning, the first thing you should do is to set a REALISTIC goal for yourself. It can be anything, as long as it's YOUR personal goal. Don't not set a goal because you may have a fear of failure. It's more of a failure if you have no goal. You can do anything you set your mind to. Take charge of yourself. Don't let anyone tell you any different, YOU CAN DO THIS!!! If you have no support at home then we are here to support you in whatever healthy goal you might have.

My goal this week is to wake up before my kidos and get my workout in. What's your goal?

Make it a great weekend! :)