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 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! HAPPY HAPPY Thursday!! 
​How are you? How was your Christmas?! I had a wonderful day with my family!!! There was lots of fun, laughter, yummy food, and of course, wrapping paper all over the family room...lol :D
I can't believe we're at the end of another year and 2018 is just a few days away! Is it just me or does each year go faster and faster...lol?! Every January, many people set new goals and start fresh, right?!! I hope that you're 1 of those people :D 2018 is a new beginning and a great opportunity to crush new goals for the next 12 months. I'm posting 40 goal suggestions for a healthier you! Choose and write down ANY 12 goals (from below) and accomplish 1 each month!! By doing this, 12 months from now, you'll be more fit, healthy, and confident!!! Are you ready? :D Grab some paper, a pen or pencil, and lets make 2018 a FITastic year!! 

​1. Formulate a workout program.
2. Find an accountability partner.
3. Start a food journal.
4. Clean out your pantry. 
5. Get a checkup.
6. Keep healthy snacks on hand. 
7. Portion your meals.
​8. Drink more water. 
9. Don't skip breakfast. 
10. Wake up and go to sleep earlier. 
11. Eat to fuel recovery.
​12. Exercise at least 3 days a week. 
​13. Take the stairs.
14. Eat out less often.
​15. Laugh often :D
​16. Go hiking.
17. Walk during phone calls.
​18. Avoid negative people.
19. Try yoga.
20. Don't rely on exercise alone.​

​21. Skip the soda.
​22. Meditate 10 minutes each day.
23. Add more color to your plate. 
24. Update your playlist. 
25. Track your exercise progress.
26. Downsize your plate.
​27. Replace refined carbs with whole grain versions.
28. Try HIIT workouts.
​29. Use olive or coconut oil instead of butter.
​30. Sign up for an athletic event.
31. Aim to walk 10,000 steps per day (about 5 miles). 
32. Do quick exercises while watching TV.
33. Go meatless at least 1 day per week.
​34. Don't skip meals.
35. Do bodyweight exercises.
36. Learn to say NO!
​37. Develop breathing techniques.
​38. Get off the couch.
​39. Try a new piece of fitness equipment.
​40. Hire a Personal Trainer :D

​I recommend that you write down which goal you're going to accomplish in each month. This plan is a good way to keep your New Year's resolution! It's about small changes...1 month at a time!! You got this!!!
​Have a Happy New Year! I'll see you right back here in 2018!! 
​Bye!!!

​HELLO All! It's MERRY Fitmas month!! :D 
​How are you doing on this beautiful December day? Are you crushing your holiday hustle...lol?! :D What about doing the exercise routine that I posted for this week? It's only Monday, so it's not too late to jump in!! Don't let your goal(s) fall by the wayside, use this month to strengthen your healthy habits and stay in the game!!! YOU GOT THIS :D

​Today's post is on how you can stay FIT this  H O L I D A Y  S E A S O N !  The following tips are probably things that you've heard before BUT sometimes we can use a JOLLY reminder!!

​Stay hydrated!
​I know it's cold outside baby but this is sooo important!! It's a known fact that drinking water is essential to both weight loss and health in general. It's even more important during the holiday season. When you're out running tons of errands or juggling more than 1 task at a time, take a water bottle with you. I always have a water bottle in my car and a backup in my trunk. I also have a water bottle close at hand when I'm at home. I have a bottle near my computer, on my nightstand, by my bathroom sink, and even in the kitchen...lol! I find it easy to drink plenty of water when it's right in front of me!! And...no...the photo below isn't water...lol :D

​Set your goal(s) ahead of time!
Exercise goals, food goals, and other goals you set for yourself are more likely to get accomplished if they're set ahead of time.
The same goes for staying active when you're having a relaxing day at home. Make a point to get up and move around if you're watching holiday movies or playing games with the family. Simply getting off the couch and doing a few exercises will boost your metabolism. 
​Rise early and get your workout in before the day begins. Plan your workout the night before. Some people skip exercising this time of year simply because they don't want to miss out on any fun. But rising early eliminates this issue...lol! If you get your workout in before anything else then you won't miss out on the fun!!

​Workout efficiently!
​Time can be limited when it comes to working out during the holidays but I believe that you can ALWAYS find time to workout...lol! High intensity interval training (HIIT) workouts are a great solution during the holiday season because they don't require much time! Many routines can be done for as little as 15 to 30 minutes!! 
​Body-weight workouts are my favorite...you probably already know that...lol! No need to go to the gym if you're running short on time! You can get a very efficient workout just about anywhere using no equipment!! Sooo what's your excuse?!! :D

Try new and healthy recipes!
​The holidays are LOADED with yummy treats everywhere! Many of them are unhealthy too...lol!! Our taste buds scream...why?!! :D One way to stay on track is to try new recipes! Try making those yummy treats healthier!! By doing this, you can still satisfy those screaming taste buds AND stick to your fitness goals! Look online for holiday recipes that are on the healthy side!! :)

​Treat yourself but don't over indulge!
​I just covered the importance of trying healthy recipes, so that you stick to your fitness goals. And...YES...that hasn't changed but it would be worthless to tell you to never treat yourself during the holidays (and after)! Balance is the key to living a healthy life!! If you constantly tell yourself that you can't have any of the cookies your neighbor brought over then you're more likely to binge eat. Allow yourself a "cheat day!" Allow yourself 1 day a week when you can eat those cookies, ice cream, pie, or whatever it is that you've been craving!! You'll have a better mindset, which will then motivate you to work harder ;) 

​Get good sleep!
​The holiday season can leave you short on time and sleep. But it's important to keep your sleep routine consistent, so that you can truly enjoy the season! Shoot for going to bed and waking up at the same time each day!! The key is to be consistent!!! If you have a holiday party to attend and you'll be staying up late, still try and wake up at the same time the next day. I know this can be hard (lol) but you'll have a more productive day. And...remember that exercise can promote a deeper sleep :)

​I hope these tips help you to stay on top of your fitness journey during this busy season! I L O V E this time of year! I L O V E everything about it!! If you have ANY tips that have worked for you, I'd love to hear your comments! Bring it on :D 
Have a FITastic week! I'll be right back here on Thursday!! 
​Bye!!! 

Hello there! HAPPY ThursYAY!!
​How are you? Are you making this a productive week?! The holiday season is in the air​ and that can mean exercising less and eating loads of mash potatoes between Thanksgiving and Christmas...lol! Stay pumped and don't give up on your goal(s)!! Crush them and strive to be your personal best!!! I'm definitely feeling the spirit of the season! My calendar is filled with watching holiday movies, baking, time with family, decorating, a shopping trip in San Francisco, caroling, parties, and lets not forget...working out!! :D Whatever your upcoming family holidays look like, gatherings big or small, never forget to find ways to take care of yourself physically. Be disciplined when you need to be, keep a sense of humor, have much fun, and...yes...enjoy some of those mash potatoes :D 

​People start exercise programs all the time but staying motivated this time of year can be challenging for some of us! Today's post are a few tips that may keep you on track through the holiday season!! Bring the challenge on!!!

​- Add exercising to your to-do list. Make an appointment with fitness (lol) and give it the same prominence as your work deadlines, meetings, doctor appointments, and other must-do priorities. Making it part of your everyday schedule will help you see that you do have time and it can be done. After each workout, put a check (or star :D) next to it on your calendar. Review those marks often and continue to make those appointments a priority during the busy season.

​- Track your success. This is a good thing to do and it's never too late to start. Tracking your progress can help you excel. The holidays may not be your ideal time to track progress but it can help you stay focused.
​If you don't have a Personal Trainer then write down some basic measurements, how you look, and how you feel. For example: 
Date
Neck measurement
Chest measurement
Waist measurement
Hips measurement
Thigh measurement
​Calves measurement
Biceps measurement
Clothing size
Mood
Stress
Energy
​Did you notice that I didn't add "Weight" to the list? I personally don't use a scale during the holiday season. A scale will go up and down depending on the day, but measurements (using a tape measure) are far more accurate! If you have ANY questions about measurements, let me know and I'll get back to you!!
​After 3 to 4 weeks, take all the measurements again. Record all the numbers under the date in a column next to the initial entries. Make sure to include your mood, stress, and energy. You may be surprised at your progress...even this time of year ;) Continue to do a progress check into 2018. You'll find that this record of success will be a powerful source of motivation. It'll also be useful when you're feeling down because you'll know that you can keep pumping on.

​- Recruit a friend. Almost anything is doable or more fun when you have company. The wet or cold weather can't keep you on the couch if you have someone counting on you to work out with, right? :D Increase your exercise progress by hooking up with a friend. Weight training or cardio is a good way to release holiday stress. You can also recruit and challenge your social network buddies on Facebook or Snapchat and post photos of your exercise achievements. 

​- Buy some new gear. Whether it's a new pair of athletic shoes, headphones, or even new music to listen to, adding something new can make your workouts more exciting. New fitness clothing and exercise equipment can help too. Many stores have great sales this time of year, so take advantage of it and buy yourself something new! You deserve it, right?! Black Friday is next week :D 

​- Mix it up. Learn a new sport. If sweating and achy muscles aren't for you then look for ways to be physical that don't seem off-putting. No need to join a gym or purchase expensive equipment. There are ways to stay active that won't feel like a chore. Try a different type of workout or learn a new sport. Hiking is beautiful this time of year. Ice skating is a good workout too. If you're lucky to live in snow, there's skiing, sledding, snowboarding, and snowmobiling. Oh...and don't forget snowball fights...lol!

​- Be healthy for YOU. If you're exercising for yourself, that'll make all the difference in whether or not you achieve your goals. If you're relying on feelings of shame because you're overweight and you don't look like someone on social media then you probably won't get very far. If you've lost sight of why you started in the first place, write down all the benefits of living a healthy lifestyle. You need to be convinced that your hard work is worth it. The reasons need to be important to YOU, not just those around you ;)

​I'll be out of town on Monday and Thanksgiving, so I won't be posting next week! I'll be back here on Monday, November 27th!!
​I have FITastic posts in the making for December! WOOO WHOOO!! :D If you haven't subscribed here yet, now is a great time to do it! Don't miss out on MERRY Fitness!!
​Have an AWESOME Thanksgiving! I'm filled with gratitude for all of you that follow this blog!! It's been a rewarding journey and it continues to get better!!!
Stay healthy! Be productive! See you soon :D 
​

​Hi there! How are you doing? I hope you're having a great day!! I can't believe tomorrow is September already! Is it just me or is this year flying by at lightning speed?! :D I'm looking forward to Fall tho! I LOVE everything about it!! The cooler weather, the change of colors, the smells, football (yes, i LOVE football...lol), and a chance to switch out my summer clothes for sweaters and boots!!! Bring it on :D

​Today I'm posting a 30 Day WAIST Challenge. Before you begin, read the following... 
I recommend that you try and exercise the same time each day.
Pay attention to the number of reps for each exercise because it changes as you progress thru the month.
If you don't know how to do an exercise...no worries...you can google it online ;)
Don't forget to stretch before AND after exercising. 
​Don't give up! Your only limit is YOU!! 
​I'm doing this challenge too, so lets get started by making tomorrow...DAY 1! Ready to sweat, work on that tummy, and repeat?! :D  

- DAY 1 thru 15...do TWO sets!
- DAY 16 thru 30...do THREE sets!! 

DAY 1: 
Plank 30 seconds; 10 Bicycle Crunches; 6 Russian Twists; 6 Scissors.
DAY 2: 
​Plank 30 seconds; 10 Bicycle Crunches; 6 Russian Twists; 6 Scissors. 
DAY 3: 
​Plank 30 seconds; 11 Bicycle Crunches; 7 Russian Twists; 7 Scissors. 
​DAY 4: 
Plank 30 seconds; 11 Bicycle Crunches; 7 Russian Twists; 7 Scissors. 
​DAY 5: 
​Plank 30 seconds; 12 Bicycle Crunches; 8 Russian Twists; 8 Scissors.  
​DAY 6: 
Rest :)
DAY 7: 
Plank 30 seconds; 12 Bicycle Crunches; 8 Russian Twists; 8 Scissors.
​DAY 8:
Plank 30 seconds; 13 Bicycle Crunches; 9 Russian Twists; 9 Scissors. 
DAY 9: 
Plank 30 seconds; 13 Bicycle Crunches; 9 Russian Twists; 9 Scissors.
​DAY 10: 
​Plank 30 seconds; 14 Bicycle Crunches; 10 Russian Twists; 10 Scissors.

DAY 11:
​Plank 30 seconds; 14 Bicycle Crunches; 10 Russian Twists; 10 Scissors.
​DAY 12: 
​Rest :)
DAY 13: 
Plank 30 seconds; 15 Bicycle Crunches; 11 Russian Twists; 11 Scissors.
DAY 14:
​Plank 30 seconds; 15 Bicycle Crunches; 11 Russian Twists; 11 Scissors. 
DAY 15: 
Plank 1 minute; 17 Bicycle Crunches; 13 Russian Twists; 13 Scissors. 
DAY 16: 
Plank 1 minute; 17 Bicycle Crunches; 13 Russian Twists; 13 Scissors. 
DAY 17: 
Plank 1 minute; 19 Bicycle Crunches; 15 Russian Twists; 15 Scissors.
DAY 18: 
Rest :) 
DAY 19: 
​Plank 1 minute; 19 Bicycle Crunches; 15 Russian Twists; 15 Scissors. 
DAY 20: 
​Plank 1 minute; 21 Bicycle Crunches; 17 Russian Twists; 17 Scissors. 

DAY 21: 
Plank 1 minute; 21 Bicycle Crunches; 17 Russian Twists; 17 Scissors.
DAY 22: 
Plank 1 minute; 23 Bicycle Crunches; 19 Russian Twists; 19 Scissors. 
DAY 23: 
​Plank 1 minute; 23 Bicycle Crunches; 19 Russian Twists; 19 Scissors. 
DAY 24: 
Rest :)
DAY 25: 
​Plank 1 minute; 25 Bicycle Crunches; 21 Russian Twists; 21 Scissors. 
DAY 26:
Plank 1 minute; 25 Bicycle Crunches; 21 Russian Twists; 21 Scissors. 
DAY 27: 
​Plank 1 minute; 27 Bicycle Crunches; 23 Russian Twists; 23 Scissors. 
DAY 28: 
Plank 1 minute; 27 Bicycle Crunches; 23 Russian Twists; 23 Scissors. 
DAY 29: 
​Plank 1 minute; 30 Bicycle Crunches; 25 Russian Twists; 25 Scissors. 
DAY 30: 
​Plank 1 minute; 30 Bicycle Crunches; 25 Russian Twists; 25 Scissors. 

​Remember to be stronger then your excuses! A little progress each day adds up to crushing your goal!! You got this!!!
​If you have ANY questions, please leave a message in the comments section ;) 

​Even though it's a holiday weekend, I'll be posting again on Monday! Be back soon!! 

​Hi All! How are you doing?! How's your Monday going? I've had a very productive day so far!! I got up early, ate, took my little guy to school, had a sweaty workout, took a shower, did my skincare routine (when you're older, you realize how important this is...lol), worked with a client, and now I'm sitting at my computer blogging...which I absolutely love :D
 
​Do you ever feel like you exercise like crazy, eat virtuously, and get good sleep, but still stay thick around the middle? Most of us know this as muffin top :D I actually love muffins but not this kind...lol! The following are some discovered triggers that undermine your slim-down efforts by making you pack on that tummy flab which is sooo unflattering!! Sit down with some water and take notes (or maybe you just need a gentle reminder) on how to trim down and FLATten your tummy!!! 

​The longer you travel to your job, the wider your waistline, according to a study of almost 4,300 workers conducted at Washington University. Why? A longer trip means less time to work out. You may not be able to change how you get to work, but you can build activity into your commute. Park a mile or two from your workplace or train stop and walk or run the rest of the way. I guess running is only an option if your workplace has a shower, right?! :D Or join a gym that's on your route and keep a gym bag in the car, so you can work out before or after work. I have a client who has a long commute everyday. She takes athletic shoes with her and before she begins teaching, she hits the stairs by her school for 20 minutes. 

​Scale back on poor sleep. Sleeping less then 6 hours too many nights can affect your waistline. Tons of studies have shown that sleep deprivation can increase cortisol levels. But a German study found that the quality of your sleep matters too and that people who don't sleep soundly have more fat. "Waking up in the middle of the night as a result of things like snoring, nightmares, restlessness, or a baby crying happens commonly; actually, we're wired to naturally wake up a few times," says Jose Colon, M.D., the author of The Sleep Diet. "But if you wake up and immediately start panicking about falling back asleep, that can raise cortisol levels." Dr. Colon suggests turning your alarm clock over, so you don't fixate on the time. Sometimes circumstances prevent you from getting 7 to 8 consecutive hours of sleep. Sleeping in blocks of 3 or 4 hours, however, is still restorative. 

​People who sip the no-cal liquid gold in an effort to cut calories are actually more likely to gain tummy fat. Yeap...even no-cal is NO GOOD :D Diet soda drinkers who averaged about a can and a half a day packed 3.2 inches onto their waistlines over the course of 9 1/2 years, while regular-soda drinkers gained less then an inch, a recent study at the University of Texas Health Science Center found. One reason is that artificial sweeteners prevent the brain from registering satiety, thus increasing cravings for sweets, so you end up eating more. I highly recommend giving up soda, but if you can't give up the bubbles, switch to naturally flavored calorie-free seltzers. Seltzers are made without any sweeteners and snapping open the can (or bottle) and sipping the slightly tangy carbonated drink can mimic the diet soda experience. 

​Some of us are falling short on the recommended daily allowance of calcium and it may be showing in your waist measurements. Dairy, which is rich in calcium, can help flatten your tummy, a study published in the journal Nutrients found. When subjects ate 3 daily servings of milk-based products for 12 weeks, they lost about 2.2 pounds more tummy fat then those who consumed less of the same stuff. That's because foods loaded with calcium better suppress a type of hormone that promotes fat storage, the researchers speculate. Surprised?! Aim to eat 3 servings a day of high-calcium foods like yogurt, milk, cheese, broccoli, kale, and tofu to help turn off fat-storing hormones.

​It's no surprise that those who watch more then 3 hours of TV a day have significantly more tummy fat then those who watch an hour or less a day. If you don't already know this...lying on the couch with your hand in a bag of chips isn't exactly a recipe for weight loss...lol! Researchers found that tuning in to cooking programs also boosts your risk of gaining weight. People who watch food TV and cook the featured dishes weigh 10 pounds more then people who find recipes elsewhere! And...may I add food commercials too?! :D Every time I see a commercial for chocolate, I want to make a batch of brownies...lol! Cooking shows don't always portray healthy recipes. Recipes from cookbooks, family, and friends are less associated with weight gain. 

Brown University researchers found that people who were able to focus their thoughts on the present carried about a pound less of tummy fat, on average, then those who weren't as mindful. The scientists speculate that because mindful people are able to view their feeling more objectively, they have greater power to overcome urges. Cultivate your focus by meditating, practicing yoga, or engaging in endurance exercise, such as going for a run or bike ride. This allows you to monitor your pace, the way your body is moving, and how you're feeling.



​The following are some additional tips for shrinking that unwanted tummy flab! Bring it on :D

- Know your serving sizes!
- Reduce salt intake!
​- Cut out fast food! You got this!!
​- Eat 5 small meals a day!
​- Eat slowly!
​- Drink a glass of water OR eat an apple before eating a meal! This helps you to eat less!!
​- Don't starve yourself!
- Cut out sweets! You can do it!!
- Cut down on alcohol consumption!
- Enrich diet with fiber!
​- Eat 5 servings of fresh fruit or veggies!
- Never skip breakfast! For real!!
- Avoid stress! This can be hard, however, it's possible!!
​- Practice good posture, it strengthens tummy muscles! 
​- And of course, EXERCISE!

On Thursday, I'll be posting a 30 DAY WAIST CHALLENGE. Join me as I begin the exercises on Friday, September 1st. No equipment needed, so there isn't a good reason not to jump in...lol! I'll provide you with the exercises and you just find the time to get it done :D The holidays are right around the corner, so lets trim down and FLATten your tummy!! You got this!!!
​Have a FITastic week...don't forget to check back in on Thursday​ :)  

​Hellooooo! HAPPY Thursday!! How's your week going? Are you loading up on those Burpees?! I challenge you to at least give them a try! You may be surprised and actually like doing this love to hate exercise!! Bring it on :D

​Do you find yourself low on motivation to lace up your workout shoes? Do you find yourself regularly skipping or slacking off on your workouts? It can happen at some point and sometimes there's something deeper going on then just a lack of energy. When you recognize the issues that are stopping you, you'll be in the drivers seat and able to overcome them. No more letting those mental roadblocks hold you back! The following are ways to think yourself FIT to achieve any goal!!

​- Beware of viewing health and fitness as something with an end date. For example: losing 15 pounds or competing in a race. Instead...think of it as a lifestyle. It REALLY is a lifestyle :) Otherwise, once you reach your goal, you'll be more likely to slip back into old habits. Begin with easily achievable goals to keep your momentum going. Make sure they're short term goals. For example: lifting weights twice a week, taking yoga, or learning a new activity like rock climbing. These goals will keep you driven after you've reached your long term goal. Be in the habit of raising the bar and you'll not only build confidence, but also rediscover your love (yes, I said love...lol) of exercise :D

​- For a long time, I would treat myself after a goal was achieved. But I found this to be a distraction! Why?! Keep reading ;) Rewarding myself for healthy behavior (like buying myself a new pair of shoes when I went to the gym 3-5 times a week every month) ended up gradually weakening my pace :D The gift became a distraction. If you focus on achieving a prize, you think less about the payoffs of working out and you might lose interest in the goal. Focus on the benefits that naturally come from your routine. Such as having more energy and being healthier. Don't get me wrong, it was nice buying a new pair of shoes every month, but it became a distraction and a disadvantage for my closet...lol!

​- Lets face it, not all your friends and family may be as fitness minded as you :D No worries! Find someone who is!! Even if it means becoming workout buddies with other regulars at a gym. Or possibly jump onto group rides or runs at your local bike shop or running store. I still keep in touch with all the wonderful people that I got to know when we lived in Pismo Beach. I literally could walk on the beach alone, but would find myself walking with someone at the end. Some of those people ended up being my clients...lol! My point is, the pull of fun company can keep you motivated, even if they're not your inner circle ;)

- We're all busy! All of us!! Life is busy...lol!!! When you commit to doing too much in a day, it also means less time for working out. When this happens, you're more likely to skip workouts. You need to make time for yourself. So instead of feeling guilty about going to the gym or getting your workout in, take pride in telling people that your workout is going to happen. Think about the many roles that you have...wife, husband, mother, father, daughter, son, friend, employee, and the list goes on. You'll be better able to do them all if you're physically healthy and mentally clear. Make your workout an appointment in your day! Even if it means waking up before the sun :D

​- Think of your brain as a Personal Trainer in your head! Your brain is powerful!! You rely on that voice to have a YOU GOT THIS attitude when your workouts gets tough or when you plateau on the way to accomplishing a goal. However, if you're having a bad day or stress has filled your head with negative thoughts and make you want to quit...you can change your mindset. STOP. Think about how you can reframe the thought, so that "I can't do this exercise" suddenly becomes "this exercise is hard, but doing it, will make me stronger, healthier, and soon it'll be easy or easier" ;)

​- Having a Plan B can set you up for failure. Are you thinking...what? :D I know, right?! But it can prevent you from fully committing to your goal. For example: you really want to attend your gym's boxing class 3 days a week. But you tell yourself that if you can't make a class, you'll do swimming on the weekend instead. Plan B becomes a too convenient excuse to cut class. The minute something comes up, you feel tired that day. So, you default to swimming. Don't get me wrong, swimming isn't a bad thing, but forget the safety net and you'll try a lot harder to reach your original goal! Don't settle for Plan B!!

​- We've all heard that posting on social media or filling your friends in on your goals helps boost your motivation by making you feel accountable. Turns out, that's not true :o Researchers at New York University revealed that telling others about your intention to exercise for 30 minutes every day gives you a sense of accomplishment that's similar to actually doing it, which can kill your follow-through. Either keep your goals to yourself or commit to posting a daily exercise photo on Instagram or Facebook in order to keep yourself truly accountable ;)

If you see yourself as an achiever, that's who you'll become! You'll choose actions that support that, such as sticking to the boxing class 3 days a week instead of swimming on the weekend...lol :D 
You'll be amazed at what motivation can do for your attitude toward exercise!!
​Do you have any motivation tips that you would like to share in the comments section? Or is there a tip in this post that worked or didn't work for you?! Don't be shy...bring it on!!!
​I hope the rest of your week is productive! I'll be posting again on Monday!!
If you haven't subscribed to this blog yet...do it now...that way you don't miss any FITastic posts :D 

Hi All!! HAPPY Midweek :D
How are you?! How's your week going so far?! Are you ROCKING IT?! :D It's only Wednesday, so it's not too late to get in some mean workouts and eat clean this week! U GOT THIS!!

It's February and LOVE is in the air :D You get 1 body to live in and LOVE during this lifetime! Whether you're building a better body or making sure your current body is healthy, strong, and of course, sexy...lol, viewing exercise as enjoyable can pay off! Not sold on thinking of exercise as fun?! Today's post is how you can make exercise fun!! KEEP READING and find out how :D

If your goal is to eat healthier, learn to view your sweat session as an exciting way to spend an hour rather than a chore to cross off your to-do list! This mental trick may keep you from overeating, suggests research in the journal Marketing Letters. The study authors had 2 groups of people walk the same 1-mile course. They informed the first group that the purpose of the experience was to exercise. The second, that the goal was to have fun and listen to music. Afterward, lunch was served, and the people were asked to rate their mood. Researchers found that the people in the "fun" group not only ate fewer calories at dessert, but also were in a better mood than everyone else. The participants who viewed the walk as exercise reported feeling grumpier and more fatigued than the for-fun strollers. Researchers believe that when you frame your workout in terms of the effort it requires, you may search for "compensation" in the form of food. But when you view exercise as an enjoyable part of your day, you're less likely to turn to treats as a reward for dragging yourself to that Spin class at the crack of dawn...lol! Pinpoint what you LOVE most about working out, like losing yourself in your favorite playlist or cranking out the endorphins with a friend you don't get to see that often, instead of focusing on the effort it takes to get through the burn. Eventually, your brain will start to interpret the pleasure of working out as its own reward :)

Need some MORE motivation?!

Join a class. Group fitness has come a long way baby! There really is something for everyone to LOVE!! Group workouts make even tough workouts seem to go by more quickly ;)

Plan it out. There's no magic time frame required for a good workout! Waiting for the clock to tell you when a workout is done can make time seemingly stand still!! Instead, plan an exercise routine before hitting the gym. This way, the focus is set on the workout and not the clock :)

Lose the dread. While it's beneficial to stack the most challenging moves toward the beginning of your workout, don't feel pressure to kick things off with your most dreaded exercise. Similarly, saving the toughest exercise for very last isn't exactly motivation to make it to the end. Sandwich the really tough exercises with something you LOVE and the whole workout will seem much more fun :D

Go outside. Break out of the gym and go jogging, hiking, skiing, or ice skating :) 

Add some variety. Change your routine frequently to avoid boredom and prevent the dreaded fitness plateau ;)

Track your progress. Nothing makes exercise fly by faster than seeing results you LOVE! Measuring exercise progress and tracking it in a journal makes gains more tangible and provides a great way to stay motivated :D

While these are just a few ways to make exercise fun, it's important to keep in mind that the benefits of exercise are always worth a little hard work! Planning challenging workouts and choosing engaging exercises will go a long way to making fitness fun and LOVE the body you live in!!

If you have ANY comments about this post, I'd LOVE to hear from you :D
Have a FITastic couple of days!
SEE YOU right back here on Fridayyyyy!!

Hellooooo!! HAPPY Monday :D
How are you?! Did you have a great weekend?! Are you having a FITastic day so far?! Lets start this week going strong!! We often don't voluntarily push ourselves to the limits of what we're physically able to do! With that said, this week, set a goal to follow the 10% rule during your next workout!! Push yourself 10% harder than you think is possible. For example, add 10% more resistance on the bike or treadmill, lift 10% heavier weights, or run 10% farther than your self-perceived limit. U GOT THIS!!!

For those of you who are having a harder time getting motivated, today's post are exercise moves that only require a wall :D These moves are super if you can't get yourself to go to the gym or you simply can't resist putting on some cozy pajamas (no gym clothes required)! You're stronger than you think...exercise with a wall...lets ROCK IT!! :D

REVERSE WALK
Works: shoulders, chest, abs, butt, quads, and hamstrings!
- Start in plank with feet pressed firmly into the wall. Walk your feet up the wall as you step your hands toward the wall. Get as close to the wall as you can. Pause, then reverse the move to return to starting position for 1 rep.
Do 2 to 3 sets of 12 reps.

MARCHING BRIDGE
Works: abs, butt, and hamstrings!
- Lie faceup with knees bent and feet on the wall. Lift your hips up so body is in a straight line from shoulders to knees to start. Pull left knee forward at a 90-degree angle to bring foot off of wall. Pause, then return to start and repeat with right leg for 1 rep.
Do 2 to 3 sets of 12 reps.

STANDING PUSH-UP
Works: shoulders, triceps, chest, abs, and butt!
- Stand facing a wall and place your hands on it at shoulder height so arms are fully extended to start. Bend elbows close to your sides to lower body until chest grazes wall, then push back to starting position for 1 rep.
Do 3 to 4 sets of 15 reps.

SQUAT AND CRUNCH
Works: obliques, butt, and quads!
- Stand with back to wall, feet hip-width apart, hands behind head, and elbows bent. Squat to start. Keep arms pressed into wall and slowly lower left elbow toward left ribs. Pause, then return to starting position. Repeat on right side to complete 1 rep.
Do 3 to 4 sets of 15 reps.

DON'T FORGET to stretch before AND after you exercise :)
SQUEEZE your glutes during the moves to MAX OUT toning :D
Have an AWESOME couple of days!
Be sure to CHECK BACK IN on Wednesday!!