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 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 there! It's a B E A U T I F U L Monday!! How are you? I hope you had a fantastic weekend!! It's the beginning of another week, so whatever your life throws at you, take it on baby :D AND...of course, make sure to exercise and eat clean to keep you rolling right along! Get out that calendar and see what goal(s) you're planning to crush this week!! I've been up and busy since this morning, so now I just want to go outside and play in our fabulous evening weather...lol! I plan on doing it as soon as I'm done posting on here :D 

​Do you ever feel that men seem to lose weight easier than women? Or that perhaps weight loss doesn't always play fair?! Today's post will help you understand HIS vs. HER Weight Loss ;)

The following was written by: Paige Greenfield Fowler. 
​Photos arranged by: Myself.​

​MEN...
​You're not hallucinating; men lose weight a lot faster. One U.K. study found that after 2 months of dieting, men had shed 3 times as much fat and twice as many pounds as women had when following similar weight-loss programs. His advantage? Lean muscle. He's got more of it - even if he has the same body mass index (BMI) as you - which means he torches more calories, whether he's working out or just working the remote.

​WOMEN...
​Females slowly catch up to males in the slim-down race but it takes more than just eating less to see progress. "Dieting causes you to lose both fat and muscle," says Caroline Apovian, M.D., director of nutrition and weight management at Boston Medical Center. And muscle helps you maintain a brisk metabolism, so you can eat normally without gaining. Strength train at least twice a week and up your protein intake to prevent muscle loss.

​MEN...
​Men shrink their bellies. Both men and women whittle down their midsections first but since a guy tends to carry more fat there, it's easier to see when he shrinks a size. Aesthetics aside, that's a good thing, according to Kathryn Kaiser, Ph.D., an obesity researcher at the University of Alabama at Birmingham's School of Public Health. In both men and women, a larger waist is associated with high cholesterol, type 2 diabetes, high blood pressure, heart disease, and more.

​WOMEN...
​Ladies downsize more evenly. It'll take a while to notice, though. That's because you have more subcutaneous fat, which sits right below the skin and is tough to ditch. You carry that stubborn fat all over but especially on your hips, butt, and thighs. (Blame evolution - you're programmed to hold on to it for fertility.) Combining cardio with lifting weights - while cutting calories - helps. Women who did that lost twice as much fat from their lower bodies as those who did only cardio, researchers found.

MEN...
​Guys lose it solo. When men want to trim down, they're more likely to follow an exercise program on their own, according to research from Stanford University. One way he's ahead: He'll probably aim for an achievable target weight. Studies have found that men tend to set more realistic dieting goals than women do.

WOMEN...
​Women get with a group. We join weight loss programs about 6 times as often as men do. Good for us: Support groups can more than double your chances of success. In 1 study, people enrolled in a group program (most were women) were nearly 9 times more likely to drop 10% of their weight over 6 months than those who tackled it alone.

​Did you learned anything new? I'm always learning...lol! That's 1 of the things I love about my job :D I believe ANYTHING is possible, so sweat with confidence and don't give up!! You got this!!! 
​Have a FITastic week! I'll be posting again on Thursday, so be sure to check back in!! See you then :) ​

​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​ :)  

​Hello! HAPPY Monday!!
​How are you doing today? Did you have a good weekend?! I had an awesome weekend! But...no matter how great my weekend is, I LOVE LOVE LOVE Mondays!! Am I the only one...lol?! It's the day of the week that I set my goals and it's those goals that keep me motivated and excited about staying fit and healthy! Setting goals for the week is power in my hands and makes me feel empowered and bada**!!

​Burpees are 1 of those exercises that we LOVE to HATE, right? Don't log off just yet...lol! This body weight exercise is truly the total package!! Burpees are a perfect mix of high intensity cardio and allover sculpting. Burpees engage the muscles in your entire body. With every rep, you'll work your arms, chest, quads, glutes, hamstrings, and abs. After a few sets, your legs should feel a little (or a lot...lol) like lead :D Doing 30-second sets will get you the same boost in fitness as doing sprints. This love to hate move has been proven to out burn just about every other exercise.

​Burpees are 1 of the most effective exercises for burning calories. Yes, you read it right :D Not only that, but compared with other resistance exercises, such as lunges, planks, and squats, burpees burn up to 3 times the number of calories...a fat melting 9.6 per minute! SOOO, before you decide that burpees are too hard, or you're too out of shape, or you're too old, or you simply can't do it...lets give it a try!! Burpees are an awesome calorie torching, strength building, full body exercise for dripping sweat (yes, please) and getting a killer workout! AND best of all, it's so versatile, you can essentially perform this exercise ANYWHERE!! NO equipment needed! Zip!! Zero!!! Which means...NO excuses :D

If you're still reading this...u ROCK! Lets get started!!
​Some people look at burpees as an impossible workout. But it's all about pacing yourself and most of all, believing in yourself! Your mind is powerful!! Burpees are all about speed, but don't go too fast or you'll burn yourself out after doing just a few. Trust me...lol!

​THE BASIC BURPEE:

1. Stand with feet together.

2. Crouch and plant palms on floor in front of you.

3. With abs tight, jump feet back to plank.

4. Bend elbows to lower chest and thighs to floor.

5. Press up to plank.

6. Jump feet toward hands.
​
7. Jump as high as you can (make sure feet are under shoulders before launching), clapping hands overhead.

​8. Repeat.

​If you're a visual person, you can find many places online that will show you these steps ;)

BEGINNER BURPEE WORKOUT:

​Do 5 Burpees
Do 1 Squat
Do 4 Burpees
​Do 2 Squats
Do 3 Burpees
Do 3 Squats
​Do 2 Burpees
Do 4 Squats
​Do 1 Burpee
​Do 5 Squats
​Rest 30 seconds to 1 minute. Repeat.


​
POWER BURPEE WORKOUT:

​Do 10 Burpees
Do 1 Squat
Do 9 Burpees
​Do 2 Squats
Do 8 Burpees
Do 3 Squats
Do 7 Burpees
Do 4 Squats
Do 6 Burpees
Do 5 Squats
Do 5 Burpees
Do 6 Squats
Do 4 Burpees
Do 7 Squats
Do 3 Burpees
Do 8 Squats
Do 2 Burpees
Do 9 Squats
Do 1 Burpee
​Do 10 Squats
​Rest 1 minute. Repeat.


​Remember it's all about pacing yourself! Believe you can do it!! You got this!!!
​If you have comments or suggestions about burpees, I'd love to hear from you! If you haven't subscribed yet...do so...that way you don't miss any posts ;)
​Have a FITastic week! I'll be posting again on Thursday!! 
​

​Hi there! HAPPY Monday!!
​After a long break, I'm SOOOOO excited to be posting again! I don't even know where to begin, so lets just say that I'm baaaaack and looking forward to posting FITastic topics with you!! While I was away, I certified as a Weight Loss Specialist, so I can now add that to my growing education. I'll be posting every Monday AND Thursday. If you subscribe to this website then you won't miss anything! Come on...you know you want to...lol :D

​Many of us associate "metabolism" with a categorization of a person's body type by either stating that they have a fast metabolism (thin people) or a slow metabolism (overweight people).
​Metabolism refers to how much energy your body uses and many measure it by how many calories you burn in a day. A standard method to measure your metabolism is calculating BMR (basal metabolic rate), which measures how many calories you burn in a resting state. If needed, there are plenty of websites out there to help you determine your BMR ;)
​The following are tips to help you increase your metabolism, so you can feel healthier for Fall! And...the Holidays are right around the corner!!

​DRINK WATER! Studies have shown that drinking water can stimulate your metabolism up to 30 percent!! That said, make sure you carry a water bottle with you daily. The boost in metabolism starts to work just 10 minutes after you start drinking. Bring it on :D

​COMSUME PROTEIN! Protein has a greater thermogenic effect then carbs and fats. Protein is also much harder to digest then carbs and fats. It has thousands of molecules that must be broken down before digestion. All this leads to a faster metabolism.

​EAT 4 TO 6 SMALLER MEALS A DAY! As mentioned above, digesting foods will stimulate your metabolism. Professionals agree that smaller, more frequent meals will keep you from overeating and stimulate your metabolism, leading to fat loss. Plan smaller and healthy meals throughout the day.

​WEIGHT TRAINING! Many of us don't realize how much weight training can have on our metabolic rate!! When we train with weights, we break down muscle tissue and we push our heart to supply the stressed muscles with blood. This elevates the heart rate considerably, thus burning fat as the heart is pumping and you're utilizing oxygen at a higher rate. All of this will stimulate your metabolic rate and help with burning fat. If that's not enough, the broken down muscle needs to repair, thus stimulating your metabolism again. Weight training produces amazing results, as it works in many different ways.

​AVOID STRESS! Stress has been proven to slow down your metabolism. In this crazy and busy world we live in, stress can be hard to avoid in our lives...lol! Meditation and yoga have been proven to help reduce stress and great in helping us calm down. My favorite stress reducer is laughing! Laughter is known to be the best medicine and one of the most fun ways to speed up your metabolism!! Laughing may go a long way as just 10 minutes of laughter per day can actually burn energy :D  

I hope you found the above tips helpful! Or, perhaps you're already familiar with these and you can incorporate a couple or ALL of them in your life!! These tips will help you live a more energetic and fit lifestyle. Do you have any tips that you could share? I'd love to hear what you would suggest!! Bring it on in the comments section!!!
​Have a healthy week! Of course, have a great day too!!
I'll see you on Thursday :)

Hellooooo!! HAPPY Midweek :D
​How are you?! How's your week going so far?! I hope it's going FITastic and you're CRUSHING your goal(s) this week!! My week started out rough...lol! I can laugh now :D Hopefully you got my Facebook notice that I wasn't posting 2 days ago (on Monday). My week started with a trip to the ER. Crazy fun, right?! Over the weekend, I was having pain in my inner arm, the front of my shoulder, and in my chest area. GOOD news tho...NO heart problems!!! The doctor said I have Pectoralis Minor Muscle Dysfunction. I told him that was a mouthful :D To make a long story short...we use the pectoralis minor muscle when we drop or pull our shoulder down. Also, when we take a deep breath, the pectoralis minor muscle helps raise the ribs to expand the chest area. In my case, the nerves and blood vessels which run between the muscle and the rib cage is compressed due to excessive muscular tension. On the good side, I'm super glad this isn't permanent and the crazy condition will go away! I got this!!

​Put the following POWER FOODS on your plate and eat your way to a smaller size! Since I've had to slow down a little, this sounds GOOD to me!! BRING IT ON :D

- Quinoa
​The whole truth about this whole "grain"? It's a seed, but still full of belly flattening fiber, protein, and other micronutrients that may fight obesity.

- Parsley
​This herb adds a bunch of flavor for just 22 calories a cup baby, and it contains quercetin, an antioxidant that may throw a wrench in fat-cell formation.

- Greek Yogurt
​A protein powerhouse, it's loaded with good-for-your-gut probiotics, and a Harvard study ranked it as the top food associated with a low BMI.

- Rhubarb
​Get stoked for this stalk! It's got metabolism-revving catechins, and half your daily dose of potassium, to help ixnay bloat from sodium-rich meals.

- Pistachios
​People who got 20% of their calories from these monounsaturated fat-filled dynamos lost nearly an inch from their waists in 6 months!

​I'm off to start dinner for my fam and we're having Greek Yogurt with fresh strawberries for dessert :D
Have a HEALTHY couple of days!
​No more trips to the ER...lol...so I'll be back here on Fridayyyyy!!

Hello!! HAPPY Wednesday :D
How are you?! How's your week going so far?! My week is going much better!! I'm super HAPPY to be posting right now and got in lots of good cardio over the last 24 hours, so my life's feeling more normal after our crazy (lol) move to Lodi :) 

I found the following article in the Women's Health magazine and want to share it! Weight loss advice...no willpower...no problem!! It's a good read for men too, so don't go anywhere :D

The willpower myth...1 key thing the research on self-control has yet to prove? That it actually helps you lose weight. Keri Glassman, R.D., explains why you don't need to put doughnuts, or any food, on lockdown.
How many times have you sworn off nachos or chocolate or bread or whatever? As a society, and especially when it comes to weight loss, we put a lot of stock in the idea of willpower, that being tough enough to resist temptation is the only way to slim down. In fact, in a Women's Health poll, "more willpower" topped responses about what it would take to get you to eat better. If only it were so easy ;)

- Restrain Drain
Willpower is like a muscle. You can increase its strength, but it still has limits. And, unlike your quads or glutes, you're flexing this 1 every time you see mouthwatering images on social media or pass fast-food joints that make junky grub available 24/7.
It can also be worn out by nonfood situations: We spend about 3 hours every day resisting impulses. For example, happy hour instead of gym time, splurging on pricey shoes instead of saving. It all draws from the same mental reservoir. No wonder you're tapped out by dinnertime!
Yet when willpower falters, we take the blame, believing we're lacking discipline, motivation, or organization (as the majority of respondents in 1 national survey did).
All that negativity is compounded by the constant focus on what you can't have (that cupcake) or won't do (eat carbs). These restrictions, on top of a fried "muscle," mean added stress. In response, your body releases cortisol, which can trigger cravings for exactly the kinds of fatty, sugary foods you want to avoid!

- A Different Kind Of Power
Now imagine giving up on willpower. Not by faceplanting in a tub of frosting, but by shifting your thinking. Instead of "I can't eat pie," try, "I'll just enjoy a bit." Then when you indulge, it comes from a place of power ("I'm choosing this"), not defeat ("I might as well"). When you're not stuck in the "want it, can't have it" cycle, you may even realize that blueberries would be just as satisfying.
Establishing good habits can make thinking of berries versus pie instinctual. Since habits are handled by a different part of the brain than the section that runs self-control, getting into the groove of reaching for fruit after a meal means you won't even engage the "should I or shouldn't I" part of your mind.
When you do eat something you wish you hadn't (and you will), cut yourself some slack. When you stop obsessing about willpower, you'll be able to make more empowered choices. And that'll make you healthier, maybe a little slimmer, and definitely a whole lot happier!

I LUV LUV LUV the saying: Every BODY Is A Work In Progress :D
Have a FITastic couple of days!
SEE YOU right back here on Fridayyyyy!!

Hi there! HAPPY Wednesday :D
How are you?! How's your week going so far?! Are you CRUSHING IT or are you reading this and thinking, I need to get motivated...lol?! Feel free to jump in anytime...remember you can only fail if you give up!!

If you're reading Fitness Blogs (I'm HAPPY this is 1 you're reading), then at some point, 1 of your goals may be to scale down or look more FIT :) Am I right?! I can't stress enough how important it is to exercise AND eat healthy if you want to drop pounds!!
Today's post is on POWER FOODS! Buy the following 5 foods and eat your way to a smaller size!! YOU GOT THIS :D

1. SALMON - This rich protein has the power to fill you up, thanks to plenty of healthy fats that also pack metabolism boosting omega-3's.

2. EGGS - 2 have nearly a quarter of the satiating protein you need in a day. 1 reason research shows that eating eggs in the a.m. equals eating less all day long.

3. CUCUMBERS - More than 90% water, cucumbers are great for beating bloat or when you want a crunchy snack for next to no calories.

4. HAZELNUTS - The smoky nuts are loaded with monounsaturated fats that can help blast belly blub. They also contain ample fiber, folate, and potassium.

5. STRAWBERRIES - A recent study found that munching on these berries instead of other sweets led people to eat an average of 134 fewer calories at their next meal.

Keep reading and find out how to incorporate these foods into delicious meals :)

BREAKFAST: Salmon Scramble
Saute 3 oz sliced raw salmon in 1/2 tsp olive oil until fish is opaque, about 1 to 2 minutes. Add 2 beaten eggs and scramble to desired doneness. Serve with 1 cup spinach drizzled with a mixture of 1 tsp olive oil and 2 tsp balsamic vinegar.

LUNCH: Deviled Egg and Cucumber Sandwiches
Slice 2 hard-boiled eggs in half. With a fork, mash yolks, 1 tsp Greek yogurt, 1/2 tsp Dijon, and 1 tsp chopped dill. Spoon into egg-white halves. Spread 1 slice Ezekiel bread (crust removed) with Dijon and slice diagonally into 4 pieces. Top each with 2 cucumber slices, 1 piece feta, and deviled egg.
* OMGosh...i LUV LUV LUV these sandwiches :D

SNACK: Quick Pickles
Sprinkle 2 sliced cucumbers with 1/2 tsp salt and let sit for 15 minutes. In a saucepan, combine 1 cup apple cider vinegar, 1 tsp chopped fresh dill, 1/2 tsp mustard seed, and 1 tsp sugar, and bring to a boil. Reduce to a simmer for 5 minutes. Cool and pour over cucumbers. Can keep in the refrigerator for 1 week.
* I'm making and serving these on Thanksgiving while the turkey is in the oven ;)

DINNER: Hazelnut-Crusted Salmon with Strawberry-Cucumber Salad
Mix 2 Tbsp finely chopped hazelnuts with 1 tsp olive oil and salt and pepper to taste. Coat a 4 oz salmon fillet with the mixture. Bake in an oven preheated to 350 degrees until fish is flaky, about 8 to 10 minutes. Fan out 1/4 cup sliced strawberries and 1/2 cup sliced cucumbers on plate, and sprinkle with 1 oz crumbled feta and balsamic vinegar to taste.

DESSERT: Nutty Strawberry Yogurt Bark
Mix 1 tsp honey with 1/2 cup Greek yogurt, 1 tsp chopped hazelnuts, and 1 chopped strawberry. Spread an even layer in a glass dish and freeze for 3 hours. Let sit at room temperature for a few minutes before breaking into bite size pieces.
* I'm definitely making this bark during the Holiday Season :D

If you have ANY questions OR comments about this post...BRING IT ON...lol!
SEE YOU right back here on Fridayyyyy!!