Hey! Hey!! HAPPY Thursday :D
How are you doing? Are you having a FITastic week?! Does it feel like it was just Monday a few hours ago...lol?!! This week is going at lightning speed for me :D There's stuff to be done and not enough hours in a day! That said, I'm sooo ready for longer days and shorter nights!! Yeap...lol!!! 

Today's post is on GOOD EATING. I'm going to fuel you up on information about food. Remember...sometimes the best tools for fitness can be found in the kitchen. Lets make this our healthiest March yet :)
What's stocked in your refrigerator?!! I wish mine looked like a refrigerator in a fitness magazine filled only with healthy food...lol :D Really, mine isn't all that bad but there's always room for improvement! The following are a few items that can turn your fridge into a more healthy AND slim one!!​​​

​- LEAFY GREENS AND VEGGIES: Loaded with nutrients and low in calories. These are a slim-down staple.

- BEANS: A versatile source of filling fiber.

- EGGS: Great for breakfast (or any meal), with plenty of protein to curb cravings.

- MILK: 1% milk. Its protein can keep you feeling full longer.

- YOGURT: Its probiotics may help you lose weight.

- JUICE: 100% fruit juice. To get the sweet flavor with fewer calories, add just a splash to water. 

- NUTS AND NUT BUTTERS: Both snacks stave off hunger.

- MEAT: Lunch meats like turkey and lean roast beef.

- TORTILLAS: A fun alternative to bread! 

- FRUIT: Keeping fruit visible makes a healthy snack anytime.

- WATER: H2O is ALWAYS a smart choice!

- HUMMUS: Keep a tub on hand. Good with carrots.

- MAYONNAISE: Go for low-fat mayo rather then the low-cholesterol kind. Regular mayo doesn't have a lot of cholesterol to begin with but it does have a great deal of fat.

- SALAD DRESSING: Your healthiest bottled-dressing options are vinaigrettes made with olive oil.

- FREEZER: Stock it FULL of frozen fruits and veggies! 

People who've lost significant weight say home cooking is key. It lets you control the sugar, salt, and fat content. Eating out can still be a celebration but having MORE meals at home will help keep the pounds away!
Take the above list with you next time you go grocery shopping and fill your cart with these healthy staples!!

​KEEP READING...

At Canyon Ranch (the award-winning wellness spa resort located in Lenox, MA and Tucson, AZ), guests learn a new way to approach food for slimness, health, and taste!
The following 5 rules can get you started!!

1. KNOW YOURSELF.
The reason this rule comes before all the others? Self-awareness is a key factor in weight loss that everyone needs to consider, says Dedhia, who joined the Canyon Ranch team after serving as a staff physician at the Johns Hopkins Weight Management Center. Once you know what caused the pounds to creep on in the first place, you can do something about them. Dedhia asks: "What are your eating habits? What drives your food choices--physical hunger or emotions or stress? What foods do you tend to overeat?"
Experts say the gold standard self-check tool is a food journal. Keep 1 for a least a week, "writing down everything you eat, including the times, and what was going on for you before you started munching," Dedhia says. "Was your tummy growling? Were you anxious? Are you always grabbing things on the run, or do you plan ahead?" If this seems like too much work, consider snapping a picture of everything you eat and taking a look at it at the end of the day. It's difficult to have food amnesia when the evidence is right there in front of you in photo form.
Perhaps you'll find that you have certain "trigger foods." For example, if you notice that eating something sweet only sets off more sugar cravings and nibbling, starting the day with a sugary muffin--even if it's low-fat--is a mistake. Be honest with yourself, and choose foods based on your personality and patterns.

2. BE A VP (Volume Produce) PERSON.
​Two leaves of lettuce on your sandwich or a couple of strawberries in your morning cereal bowl aren't going to cut it. At Canyon Ranch, the experts recommend at least 8 to 10 servings of fruits and vegetables each day, or about 4 cups worth. When you're loading up on produce, which is packed with filling fiber, it's difficult to overeat the stuff that leads to weight gain, says Jenny Flora, a nutritionist at the spa resort. A serving is 1 piece of fruit or a half cup of vegetables--so if you make 1 meal each day a salad with lots of greens and your favorite veggies and you add a piece of fruit to your breakfast and afternoon snack, you're doing the VP thing.

3. USE THE LESS IS MORE MANTRA.
Less-processed foods--those with fewer ingredients--are generally the best fuel you can give your body. Think about it: Whole foods (tomatoes! chicken! almonds!) have just 1 ingredient. On the other hand, most of the packaged stuff that packs on pounds--potato chips, pie, pudding--requires a list, often of things you can't pronounce. When it comes to the number of ingredients, ask yourself: How low can I go?

4. PORTION LIKE A PRO.
​One way people trip up when they're trying to lose weight is by "giving themselves license to eat as much of something as they want because it's good for them," says Dedhia. Consider extra-virgin olive oil, for example. Yes, it's true that foods rich in monounsaturated fats like EVOO are healthier then foods full of saturated and trans fats, but a 3-tablespoon pour on your lunchtime salad adds an extra 360 calories.

5. TAKE IT SLOW.
​Many of us rush through and inhale what's on our plate. "But if you pace yourself and really chew every bite, you'll give your body a chance for the fullness signals to kick in before you overeat, and you may have an easier time slimming down," says Flora. 

​To make lasting changes to your body, you need a way of eating that you can sustain over the long haul. The above food changes and habits are meant to stick.
If weight-loss is your goal, the guidelines will help you slim down! Not just a quick-fix, but for the rest of your life!! BRING IT ON!!!

​Do you have any comments or suggestions about this post? If so, don't be shy!! :D
​Be healthy!
Be productive!
Be happy!
​See you right back here soon!! Bye!!! 

Hello! Hello!! HAPPY Monday :D
I hope you had a great weekend! It's the beginning of another week, so lets start it off going strong!! There's plenty of time to get in some mean workouts...make this week count baby...lol!!! 

PROTEIN POWDER is very popular with many choices available!
A smoothie recipe calls for a scoop of protein and you have no idea which powder to pick. With all the choices out there, it may be challenging to figure out which powder to use :D Read the questions below and follow the answers to find the option that's best for your body! This may feel like a maze of questions and answers BUT hang in there because you want to use the best possible choice!! 

Are you lactose intolerant or cutting out dairy for any reason?

If the answer is NO: The best option is WHEY. Best-absorbed protein ever. Opt for organic, grass fed when possible.

If the answer is YES: No worries, you've still got options :D Are you a vegan?

If the answer is YES: Do you have a history of estrogen receptor positive cancer or, if you're a guy, low T?

If the answer is YES: The best option is PEA BLEND. Best soy-free vegan pick. Mix with hemp or rice for a complete protein.

If the answer is NO: Do you eat a lot of packaged foods?​

If the answer is NO: The best option is SOY. Most absorbable plant protein. Look for organic if you avoid GMOs.

If the answer is YES: The best option is PEA BLEND.

Are you vegan?

If the answer is NO: Are you on the Paleo diet, or do you have trouble digesting legumes?

If the answer is YES: The best option is EGG WHITE. Best dairy-free protein. Choose organic when budget allows.

If the answer is NO: Are you on a tight budget and unable to shell out a little extra for higher-quality protein?

If the answer is NO: The best option is EGG WHITE.

If the answer is YES: The best option is PEA BLEND or SOY.​

Protein powder can be bought in many stores and all over the internet, which makes purchasing easy and convenient. I buy my powder at Costco. If you have any questions, let me know and I'll get back to you ;)
​Have a productive week! Lets do this!! See you on ThursYAY!!! ​​

​Hellooooo :D HAPPY ThurYAY!!
​How are you doing? Are you crushing your fitness goal(s) this week?! I hope so!!! If not, shoot for a few sweat sessions before the weekend! Your body will be glad you did!! You got this :D
This afternoon I took my gym bag from the car and cleaned it out. It feels a load lighter (lol) and it's ready for my next workout at the gym! I feel organized and motivated!! That said, today's post is how to clean a few of your workout essentials. Do you ever think to clean them? Some people do but others don't think to do it!! Minimize wear and tear on often overlooked essentials with a few easy steps. Keep reading ;)

​ - Gym Bag
​Traveling from the stuffy locker to the mucky gym floor (lol), your bag gets its own kind of workout. If your bag's machine washable and starts to smell, toss that baby in for a quick clean. If not, give it a soapy sponge bath using a teaspoon of detergent once a week and air-dry. Between washes, keep bacteria at bay by wiping off the exterior and interior with disinfectant wipes and removing sweaty clothes as soon as you can. 

 - Fitness Tracker
​Are you so religious with tracking every single step that you never take your gadget off? Not even after a very sweat-drenching routine?! Neglecting to scrub down your tracker turns it into an ideal environment for bacteria. Yikes :D Wipe off the band between workouts with isopropyl alcohol. 

​ - Earbuds
​I use earbuds, don't you? Do you ever think to clean them?! Dirty buds can cause lackluster sound. So if yours go from "wow" to "whomp, whomp, whomp," they may be filled with earwax. Yuck...lol! Remove any gunk stuck in the holes with a toothpick then wipe them with a tissue or microfiber cloth dampened with 70% isopropyl alcohol. Make sure the cloth isn't dripping ;) 

​ - Yoga Mat
​Surface-clean your mat after each use with an all-natural 50/50 solution of water and organic apple cider vinegar to slow the rubber's breakdown and keep the mat grippy. Air-dry in a cool place away from direct sunlight. 

 - Running Shoes and Trainers
​Think twice before treating your expensive shoes like your kid's muddy sneakers and tossing them into the wash. I recommend removing mud or dirt with an old toothbrush and regular detergent. If your trainers are mesh or knit, they're safe to machine-wash BUT not machine-dry. Stuff them with newspaper to help keep their shape while they air-dry. 

TIP!
​You'll find it easier to go to the gym if you lay out your workout clothes and gym bag the night before. That way, when the alarm goes off, you're good to go :) 

​Do you have an easy care tip that helps your fitness favorites last?! If so, bring it on :D
​Have a FITastic weekend! I'll see you right back here on Monday!! Bye!!!

Hello there! HAPPY Monday!! 
​How are you? How was your weekend?! For some of us, it's a 3 day weekend!!! WOOO WHOOO :D My whole family is home today and I'm excited to have quality time with them! I also want to post, so lets jump right in!! :D
​Did you know that BONE BROTH is full of vitamins, minerals, and protein? That gold-ish brown liquid really is!! The following are 10 benefits of bone broth and why it could (or should...lol) become your new health drink! Bone broth can be bought at any grocery store OR you can make your own, which I prefer!! Cheers to sipping!!!

1. Makes Skin Glow!
​You can drink bone broth and experience the same skin-enhancing effects as store-bought products. This is possible due to bone broth's rich collagen content. By consuming bone broth on a frequent basis, you can help your appearance to become more attractive in an all-natural way. 

​2. Increases Energy Levels!
​Known for its high amount of glycine, bone broth may significantly increase sleep quality as well as energy, ensuring that you can go throughout your day without feeling fatiqued and overwhelmed. 

3. To Recover Postworkout!
​After a winter run, a mug of steaming bone broth will replace lost electrolytes and repair and build muscle, as well as hydrate you and warm you up. 

​4. Builds Healthy Bones!
​Bone broth is rich in magnesium as well as phosphorus, which are both auspicious elements that help bones stay strong and healthy. 

5. To Soothe Stomach!
​The collagen contained in bone broth repairs damage in the gastrointestinal tract that can lead to food sensitivities. 

​6. Provides Amino Acids!
​Bone broth is an outstanding source of different amino acids that are a fundamental part of our diet but are often difficult to obtain from other sources. 

7. Fights Winter Colds!
​Like chicken soup, bone broth contains an anti-inflammatory compound called carnosine, which relieves cold and flu symptoms. Also rich in alkylglycerols that keep your immune system strong. 

​8. To Stay Slim!
​Bone broth is full of glutamic acid, an amino acid that binds to taste receptors on your tongue and helps you experience the savory flavor of umami more intensely. Eating umami-rich foods boosts satiety, which may help you eat less.  

​9. Protects Kidney Function!
​Bone broth contains important elements that ensure proper kidney function, allowing for the kidneys to better filter substances from the body. Bone broth can be an important part of a diet that is suitable for your kidney. 

​10. Protects Joints!
​Bone broth can boost joint health because it contains a natural substance known as glucosamine. This substance helps to keep joints free from pain and it can also help reduce inflammation as well as irritation. 

​It's no surprise that people are drinking bone broth! It's become 1 of the trendiest superfoods due to its delicious savory taste, rich content of health-boosting vitamins and minerals!! If you've never tried bone broth, I highly recommend it :D
​Have a FITastic day! Have a productive week!! I'll be right back here on ThursYAY!!! 

Hello! Hello!! It's ThursYAY baby :D
​How are you? How's your week going?! I hope you're making this a productive week, especially if you ate loads of calories on Valentine's Day :D  All the more reason to get in a good sweat session (or 2...lol) before the weekend! Lets do this!! 

Today's post is how to get a fabulous body no matter what your age! How do we keep lean and fit long into our golden years? Can we still get a fabulous body even if we're flashing a senior citizen card?! YES!!! The strategy is doing it with intensity. You can make 80 look like the new 60 if you're smart about your lifestyle choices and approach them, particularly exercise, with intensity. 
We may have received a certain genetic package from our parents, but it's not our fate to be governed by it. We can change the expression of genes through lifestyle choices, none more powerful than eating clean and intense, strenuous exercise.
The following are 5 strategies you can incorporate into your next workout...to drive the power of your workout to a higher level, get more work done, lift heavier, sweat more, and think about your movements. All these bring added value to your training! Lean body, here it comes!! :D

​1. Include all 4 varieties of exercise in your training.
- Aerobic exercise to increase or maintain aerobic capacity.
- Strength training to build and maintain muscle.
- Balance activities like rebounding or training on a Bosu to build core strength, a combination of strong core muscles and a sharp nervous system.
- Flexibility to remain limber and agile and on your feet, well into your later decades.

2. Focus on regular strength training and strive for muscle failure.
Regular strength training is also cardiovascular training. It offsets the steady decline in muscle mass and metabolic rate that commences in our 30s. Progressive strength training, performed 3 to 4 times per week, will help build muscle and brain mass. You must train to the point of muscle fatigue and failure. The weight should be heavy enough to challenge you. You need to feel the burn and be out of breath when done.

3. High-intensity interval training is king.
Incorporate varied rates of exercise into your workout. High-intensity interval training repeatedly proves it's 1 of the best ways to challenge you aerobically and muscularly. HIIT works your aerobic and anaerobic systems at the same time, engaging your complete physical self.
Results speak loudly. By adding even 1 sprint of 30 seconds into your cardio, human growth hormone peaks and stays that way for several hours afterward. HGH is the surefire, turn-back-the-clock, fat-burning agent produced naturally by the body that ensures a lean physique. That's likely the reason it has been manufactured synthetically, but the Food and Drug Administration doesn't approve taking HGH for these purposes. Instead, make your own. Train hard and in intervals.

4. Put your mind into the muscle.
Engage your mind in your training. When you're mentally present for reps, sets, steps and strokes, physical payoffs are far greater. This is because we now know that the brain is plastic, meaning it can change. In Dr. Norman Doidge's book The Brain That Changes Itself, he reveals that just thinking about an exercise changes your brain structure as if you were doing the movement. "Each thought actually changes the structure and function of your brain by affecting the neurons at the microscopic level," he writes.
Another way to increase the intensity of your workout is to bring your brain along for the ride. When performing leg extensions, think of the explosive power of those legs and all that blood you're pumping to your heart and back to the quads. Approach physical exercise with a seriousness of purpose.

5. Eat clean.
Diet provides the greatest influence on health. Follow up your ferocious efforts in the gym with clean fuel for maximum benefit. Don't waste all that effort on junk! Fuel up smart ;)

​Now that you've read this, incorporate these strategies into your next workout! How about doing that workout before going to sleep or tomorrow?! Just do it :D
If you have ANY comments about this post...don't be shy...bring them on!!!
​Have a FITastic weekend! See you right back here on Monday. HAPPY ThursYAY!! 

Hello! Hello!! HAPPY Monday :D
​How are you? How was your weekend?! I just got back from Southern California and I'm super glad it's the beginning of another week! What is it about road trips and food?! :D It feels like I gained 5 pounds over the weekend...lol!!! I'm home now and I plan on burning those extra calories baby!!!! 

​Today's post is on Meditation. Do you meditate? Or do you feel that it's just not for you?! I've done meditation in the past but I really jumped in the game recently and I absolutely LOVE this powerful practice! I'm finding that when done daily, meditation has life-changing benefits!! 
​Meditation is also vital to maximizing your workout. It makes you not only calmer and happier but also stronger. Meditation can be done anytime and anywhere, even on a commute if you have 5 minutes to focus on your breath. I could post a book on meditation but I'm going to keep it short ;) I found the following article in Shape Magazine and want to share it on here. NOTE...even though the article was published in Shape Magazine, doesn't mean that meditation is for women only! Men meditate too!! I know a few men who meditate and can I just say that they're Rock Stars :D 

GET YOUR HEAD IN THE GAME
​Article by: Clint Carter

There's more to meditation than simply chilling out and you'd be smart to use its powers to make your mind and body fitter. In fact, recent research in the journal Frontiers in Human Neuroscience found that just a few weeks of meditation can thicken your brain stem and increase your gray matter. This makes it increasingly clear that the mental exercise strengthens your brain and nervous system the same way lifting weight strengthens your muscles--with practice and consistency.
​That's likely why meditation is becoming so popular with athletes looking for an edge. In a study published in the Journal of Cognitive Enhancement, college football players who spent 12 minutes or more a day doing mindfulness meditation had better attention skills after a month of grueling preseason training than those who practiced for less time. Meditation also helps you stay calm under pressure: "Being present and focusing on breathing helps me when I'm anxious about a game," says Atlanta Dream point guard Layshia Clarendon, who meditates before warming up for WNBA games. "Understanding that you can relax your body even when things are tough--that really helps you rise to the moment." 
​So are you ready to elevate your mind and boost your body in just minutes a day? Here's everything you need to know.​​

 - It's a cinch to plug in.
​A guided-meditation app (there are more than 3,900 available; we like Headspace) or a trained instructor (search for venues at meditationfinder.com) can help you get started. Eventually you may decide to do it on your own. Clear your mind by directing all your attention to your breath, says Laurie Cameron, a mindfulness coach and the author of the upcoming The Mindful Day. "Focus on the air coming into the body and then going out." Begin with five-minute sessions a day and after a month or so, scale up to 10 minutes or more, Cameron says. "It's just like working out: Whatever you put into it, you'll get out of it."

 - Your focus will become sharper.
​By strengthening your prefrontal cortex, the area of the brain used for planning and decision-making, meditation makes it easier to lock in on what you're doing in the moment, Cameron says. "So when you're playing tennis or trying to keep the beat in dance cardio class, you can actually sustain your attention," she says. In fact, a study from the International Journal of Psychophysiology last year found that long-term meditators were less than half as likely to make mistakes on computerized tests designed to assess focus. "You're creating new neural pathways that help you stay in the moment," Cameron says. "And that can improve your performance." 

 - You'll push past your limits.
​It's that last rep, the final lap in the pool or mile on the trail, that's always a killer. But harnessing your brainpower can help you cut through the discomfort. As evidence, in one study published in the journal Cerebral Cortex, meditators felt an electric shock as 22 percent less painful than nonmeditators did. The reason? "The meditators turned down the part of their brain that judges and tries to control the pain. Instead, they were able to view it with a relaxed, nonjudging attitude," says study author Sara Lazar, Ph.D., a Harvard Medical School professor and an associate researcher in psychiatry at Massachusetts General Hospital. "There's a lot that the mind can do if we train it, and by meditating, you can learn to deal with pain in a new way."

 - You'll gain workout willpower.
​"Mindfulness is really powerful in that moment right before you decide whether to run that extra mile, stay through class, or swim five more laps," Cameron says. By acknowledging the itch to quit and instead taking a breath to let the impulse pass, you are creating a space to make a better choice--one that gets you some progress. "It's such a huge payoff and it's why we're having a mindfulness revolution," she says.
​ * End of article. 

​What do you think of the article? Are you interested in giving meditation a try? I always thought that meditators were hippies, monks, or gurus you'd find in a cave in the Himalayas...lol! I never realized how un-weird meditation actually is until I started doing it myself!! There are many benefits and this isn't just hype, it's been scientifically proven! Meditation makes you calmer, happier, stronger, and anyone can do it!! 
​Have a productive week! I'll be right back here on ThursYAY!! Bye ;) 

Hello! Hello!!
HAPPY Monday :D 
​How are you doing? I hope you had a FITastic weekend!! It's the beginning of another week, so lets jump right into today's post and make this a productive week! Bring it on!! 

​The following are some simple swaps you can make to cut down on calories and sugar while revving up your metabolism with extra fiber and protein! Sounds great, right?! :D Keep reading and try these quick kitchen upgrades for slimming down!!!

​ - Pecans are good but WALNUTS are  better!
​Pecans are lovely nuts but if stomach melting is your goal, you want those babies called walnuts. They're 1 of the few nuts rich in omega-3 fatty acids, which help reduce fat storage and improve insulin metabolism.

 - Wheat Pasta is good but CHICKPEA PASTA is better!
​With double the protein and 4 times the fiber of wheat pasta, chickpea pasta turns a traditional carb-based meal into a muscle-building fat fighter. Yes, please :D 

​ - Popcorn is good but TIGER NUTS are better!
​Tiger nuts are made of neither tigers or nuts...lol! They're actually tubers, which means people with nut allergies can safely eat them. A serving of 20 tiger nuts delivers only 60 calories. 

​ - Bean Dip is good but GUACAMOLE is better!
​High in fiber and heart-healthy monounsaturated fat, a half cup of guacamole gives you more than 7 grams of fiber while most commercial bean dips will deliver only about 2. Mix 1 ripe avocado, the juice of 1 lime, 2 tablespoons of chopped, fresh cilantro, and a pinch of sea salt. This is sooo good baby :D​

​ - Eggs are good but OMEGA-3 EGGS are better!
​You can improve the fat-fighting power of eggs by choosing omega-3 enriched eggs, which are laid by hens that are fed flaxseeds, chia seeds, and fish oil. Why eat anything but the best?! 

 - Baked Potatoes are good but SWEET POTATOES are better!
​Among the magic ingredients in sweet potatoes are carotenoids, antioxidants that stabilize blood-sugar levels. Make me some potatoes that are sweet :D 

 - Flour Tortillas are good but CORN TORTILLAS are better!
​This simple swap can make all the difference, even when you're eating a bean burrito. Two corn tortillas can add 3 grams of fiber for as little as 80 calories and 1 gram of fat. Two flour tortillas will give you just 2 grams of fiber but with 260 calories and 10 grams of fat. 

 - Black Tea is good but WHITE TEA is better!
​I personally don't drink tea but for those of you who do...white tea simultaneously increases the breakdown of fat and blocks adipogenesis, the formation of fat cells. 

​Even if you're already mindful of what you eat, there's always room for improvement! Work for that body you want by stocking your kitchen with the best fat-fighting foods!! You got this!!!
​See you right back here on ThursYAY! Be healthy!!
​Bye :D 

Hello! Hello!!
​How are you? Are you having a productive week so far?! Or you haven't had time? Low energy? Or you've been on the go? Not a problem!! It's only Thursday, so lets end this week by working up a sweat!!! There's still time to make your weekly goal baby :D I don't believe that I have posted the following, so it's about time that I do...lol! :D Hopefully you'll want to get in a bada** workout after reading today's post about KETTLEBELLS!!

These days, kettlebells are a staple in nearly every gym in the world. Kettlebells burn loads of calories, builds core strength, and delivers the same aerobic benefits as running, with little stress on the joints. No wonder the kettlebell swing makes other gym moves envious...lol! BUT done wrong (and it's done wrong a lot), your risk for injury shoots way up!! The following tips will help to master the motion and get more out of every session ;)

​ - Stand tall, holding the handle with both hands, feet firmly planted shoulder-width apart. 

​ - Keep your back flat, lean forward from your hips to bring the weight between your legs (until your forearms touch your inner thighs). 

​ - Powerfully snap your hips forward and squeeze your glutes to stand.

 - Swing the weight in front of you, keeping your arms straight but not locked.

​ - Let the momentum carry the bell to about chest height, until your body is in a straight line, core braced. 

​ - Reverse the movement to bring the weight back between your legs and continue as 1 fluid movement. 

​Note: How high you raise the kettlebell depends on the version of the move you're doing. For example: With the Traditional swing, the kettlebell rises to chest height and with the Overhead swing, you raise it all the way overhead. 

​Now that you know how to "swing" into shape, give the following beginner-safe moves a FITastic workout :D If you don't have a gym membership, kettlebells are inexpensive and can be bought just about everywhere. I recommend using a 10 to 15 pounds (4 to 6 kilograms) kettlebell if you're a beginner and a 15 to 20 pounds (6 to 8 kilograms) kettlebell if you have experience with them. 

  
ROW
​Works upper back, shoulders, biceps, and abs.
Hold kettlebell in right hand with arms hanging straight at sides, legs staggered a few feet apart with left foot forward. Bend at waist so torso is at a 45-degree angle to floor, back straight. Lift kettlebell to rib cage, pause and lower for 1 rep. 
​Complete 15 to 20 reps.
​Repeat on opposite side.

LUNGE UP
Works shoulders, abs, and legs. 
​Hold kettlebell in left hand with arm extended above shoulder, weight resting on back of wrist. Step left foot back into a reverse lunge. Step forward to stand for 1 rep.
​Complete 10 to 15 reps.
​Repeat on opposite side.

HALO
Works shoulders and legs.
​Grip kettlebell handle with weight on top and hold at chest height. Stagger legs and bend knees. Lift weight to eye level. Slowly circle it around head to the left (weight and handles swap positions as you go). Circle it to the right for 1 rep.
​Complete 5 to 10 reps.

PUSH PRESS
Works shoulders, triceps, abs, and legs.
​Stand with feet hip-width apart. Hold kettlebell in right hand at shoulder height, weight on back of wrist. Squat then stand as you press kettlebell overhead. Return to start for 1 rep.
Complete 10 to 15 reps.
​Repeat on opposite side.

SQUAT AND CURL
Works biceps, upper back, abs, and legs.
​Stand with feet shoulder-width apart, toes turned out 45 degrees, gripping kettlebell with both hands at chest height. Squat until thighs are parallel to floor then do a biceps curl. Return to start. Do 2 squats then do 2 curls at the bottom of the second squat. 
​Continue adding reps to finish with 5 to 10 squats and 5 to 10 curls.

Of course, I should add:
SWING (Traditional)
​Works abs, glutes, and hamstrings.
​This kettlebell move is described above. If you know what you're doing, try using 2 kettlebells. 
Complete 20 to 25 reps.

   
​Keep in mind that feeling the ground with your toes helps you recruit your glutes and hamstrings. Overly cushy running shoes make it easy to rock forward, which can put your back at greater risk for injury. That said, training in minimal sneakers on a firm surface is best for both safety and performance when using kettlebells ;)
​If you have ANY questions, let me know and I'll get back to you!
​See you right back here on Monday!!
​HAPPY ThursYAY :D ​

Hello! HAPPY Monday!! 
​It's a cloudy and wet day in my part of California but that's okay...i love Mondays, so bring it on...lol :D Every week offers a fresh start towards your goal. Even small changes will impact your daily routine and eating habits. The key is to set smaller goals that build up to your end goal. So...keep progressing and don't give up! You got this!! :D

​Recently I've had a number of people asking me about diet plans. Which diet plan works, which diet plan is popular, and which diet plan has tasty food ;) I believe and have mentioned in previous posts that exercise AND eating go hand in hand. Instead of dieting, I like to focus on energy balance. The key to weight loss is achieving a negative energy balance. If you burn more calories than you take in, you're in a negative energy balance and you'll lose weight. However, for those of you who want to give a diet plan a shot, the only way to know if it'll be successful is to try it. I was reading in The Good Life magazine and The Dr. Oz Show launched an experiment called The Great Diet Showdown. Ten popular plans, all put to the test.
Today's post is an overview (from the magazine) of which diets were satisfying and sustainable enough to reach the 1 year finish line. For more details on the Showdown, visit doctoroz.com/showdown. 

​FINALISTS CIRCLE
​These plans finished in a three-way tie. Groups of Showdown volunteers on these diets dropped the most weight, percentage-wise.

- Paleo Diet
​Proteins and veggies take center stage, while food groups our huntergatherer ancestors wouldn't have dined on (like processed foods, dairy, grains, and legumes) are out. 

- Vegan Diet
​Plant foods get loads of attention and any ingredients that come from animals, including not just meat but also dairy products and eggs, are cut from the meal rotation.

​- Whole, Real Foods Diet
​The goal here: Next to no processed food. Beyond that, the plan follows rules similar to the Paleo Diet. Dairy products, grains, and sugary stuff are nixed.

RUNNERS-UP
​There were individual successes with these plans but total weight loss was behind that of the finalist diets.

​ - Mediterranean Diet
​Inspired by our friends in the Mediterranean countries, who've been found to live longer and suffer from fewer diseases, the plan plays up produce and olive oil and dials down red meat.

- Probiotic Diet
​A.k.a. the "healthy gut diet." Dieters go big on foods like fermented fare, which can help maintain a healthy balance of good bacteria in the body and may lead to improved digestion, immunity, and overall health.

- Protein Shake Diet
​To control calories and remove EBS (extra bite syndrome), 2 of 3 daily meals are balanced shakes. A third meal and 2 snacks (all whole-foods-based) round out the day.

​HONORABLE MENTIONS
​These plans have their health merits but dieters found them harder to lose weight with and to stay with over time.

​ - DASH Diet 
​That stands for Dietary Approaches to Stop Hypertension; a key feature is cutting back on salt. ("As a heart surgeon, I know this diet can be great for the heart," notes Dr. Oz.)

 - Elimination Diet
​You scrap foods that may cause inflammation, like anything processed. ("Not a top weight loss diet for us but I believe it could be a winner if you want to fight inflammation," says Dr. Oz.)

​ - French Diet
Portion control is emphasized and habits like snacking and eating on the go are banned.

​ - High Protein/Low Carb Diet
​Carbs are capped at 45 grams a day, so low-fat dairy, fruit, and starchy veggies get scaled back.

​I hope this post answers some of your questions about diet plans ;)
The key to losing weight doesn't mean that you need to stick to a harsh weight loss regimen to drop pounds successfully. My advice: Exercise AND eat in a way that delivers a balance of nutrients and keeps your blood sugar from dropping and spiking.
​Are there any eating tips that you would like to share? If so, I'd love to hear from you!!
​Have a FITastic week! See you right back here on Thursday!!
​Bye :D 

​Hello! Hello!! HAPPY ThursYAY!!! 
​How are you?! :D How's your week going?!! This is my first post in 2018! It's a new year and a fresh start!! BRING IT ON!!! What's your resolution? Have you vowed that 2018 will be the year you'll go to the gym everyday? OR...lose those extra 10 pounds? OR...sign up for that marathon? OR...eat clean and meal prep? OR...all of the above...lol?! Every new year offers you a fresh start to get it right, so no matter what your goals are, you can achieve them by adopting healthy practices! You got this!!

​Lace up the shoes, roll out the mat, or line up those weights...whatever you prefer...regular exercise will help you look and feel your best! However, exercise AND eating go hand in hand, right?! Absolutely :D What and when you eat can be important to how you feel when you exercise. Whether it's a casual workout or training for a competition, consider the following tips to get the most out of your sweat session ;) 

EAT A HEALTHY BREAKFAST
If you exercise in the morning, get up early enough to finish at least 1 hour before your workout. Studies suggest that eating or drinking carbohydrates before exercising can improve workout performance and may allow you to work out for a longer duration or higher intensity. If you don't eat, you might feel sluggish or lightheaded when you exercise. I personally can't work out without eating first...lol!
​If you normally have coffee in the mornings, a cup before your workout is fine. Also...know that you risk having an upset stomach anytime you try a food or drink for the first time before a workout. Just saying ;)

​SIZE MATTERS
​Be careful not to overdo it when it comes to how much you eat before exercising. 
​- Large meals: Eat these at least 3 to 4 hours before you exercise.
​- Small meals: Eat these about 1 to 3 hours before you exercise.
​Eating too much before you exercise can leave you feeling sluggish. Eating too little may not give you the energy to keep you feeling strong and powerful throughout your workout.

SNACK WELL 
​Most people can eat small snacks right before (and during) exercising. The key is how you feel! Do what works best for you!! A healthy snack is especially important if you plan a workout several hours after a meal.  
​Below are 50 clean eating snack suggestions. This is my go to list when I'm craving a snack throughout the day ;)​

​1. Fresh veggies
2. Herb roasted nuts
3. Banana topped with almond butter
4. Clean jerky
5. Baked apple chips
​6. Sliced cucumbers
7. Watermelon chunks
8. Avocado
9. Clean homemade popsicles
​10. Celery sticks with almond butter
11. Mixed nuts
12. Grilled fruits
13. Turkey rollup
​14. Dried mango slices
15. Pumpkin seeds
16. Veggies with a tuna dip
17. Dill pickles
​18. Fresh cherry tomatoes
19. Clean applesauce
​20. Clean energy bites
​21. Fresh cherries
22. Fresh strawberries
23. Bone broth
24. Clean meatballs
​25. Plantain chips and salsa 

26. Sliced tomato with a balsamic drizzle
27. Fruit salad
28. Clean muffins
29. Veggies with a pesto dip
30. Raisins
​31. Baked zucchini chips
32. Hard boiled egg
33. Nut bar
34. Healthy smoothie
35. Leftover grilled veggies
36. Plantain fries
​37. Frozen banana
38. Clean berry parfait
39. Fresh blueberries
40. Apple slices with almond butter
41. Baked kale chips
​42. Small green salad with a clean dressing 
43. Clean lunch meat with veggies
44. Fresh pineapple chunks
​45. Grapefruit
46. Tuna lettuce wrap
47. Egg muffins
​48. Sweet potato fries (baked)
49. Grapes
​50. Leftover burger patty

EAT AFTER YOU EXERCISE
​To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within 2 hours of your exercise session.

DRINK UP
​Don't forget to drink fluids. You need adequate fluids before, during, and after exercising to help prevent dehydration. Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, have a sports drink. Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates. 

​Keep in mind that the duration and intensity of your activity will dictate how often and what you should eat and drink. Avoid incorporating new products before a long-duration sports event. It's best to have previous experience to see how your system handles the food ;) I recommend keeping a journal to monitor how your body reacts to meals and snacks, so that you can tweak your diet for optimal performance.
Lets make 2018 the best year yet :D
If you have ANY questions OR comments, let me know! See you right back here on Monday!!​