Category Archives: Health

Belly Fat – BE GONE!

Posted in Fitness, Health by

We all want to get rid of that belly fat.  There is no magic wand to make this happen and there is no magic exercise that will instantly give you those flat abs you’ve been craving.  It takes a combination of hard work and clean eating.  You can do a million sit-ups a day, but if you continue an unhealthy lifestyle you will never see a change!  It’s not rocket science…  however, we still seem to somehow bargain with ourselves.  This bargaining is getting us no where!  The truth is you have to alter your lifestyle to promote fat loss from your entire body with a clean diet and a consistent exercise routine.  Here is a fool proof list of tips to help you kiss that belly fat GOODBYE!

  1. Stay away from processed foods – This stuff is just not natural!  Literally!  Anything that is pumped with chemical additives, high fructose corn syrup and over-processed  nastiness…  just cannot be good for you.  Cut it out!  Try and go for ONE ingredient foods.  Know what you are putting into your body.
  2. Diet – No sugar, no carbs, high protein, and loads of veggies. Green veggies, colorful veggies, all veggies!  Eat a variety of them to keep your taste buds excited!  Don’t just stick to the ones you know.  Try new and exotic veggies!  You never know, you might find something you truly love!  And keep the protein intake high!  Protein is lean, fights hunger and keeps you full longer!
  3. Exercise – You MUST have a consistent exercise program that challenges you.  I have always been told to “keep my body guessing.”  Don’t just do the same thing every day.  Do a variety of exercises each week that fits in cardio as well as full body workouts.
  4. Sleep – you need it.  your body does not work at 100% without it, so make sleep a priority.  Period.
  5. Water – Staying hydrated keeps your metabolism up and it can combat food cravings.  Can’t say it enough.  Water is the nectar of life!  Drink it up sisters!

10 Foods you should be eating for a healthier you

Posted in Fitness, Food, Health by

PicMonkey Collage

  1. Water – I always start any of my fitness and nutrition posts with this.  It is essential for your health!
  2. Natural Peanut Butter – Peanut butter is full of good fats!  It also has potassium, protein and fiber in it and it is a GREAT source of energy.  Not to mention, it tastes super yummy!  I used to carry a small jar of peanut butter around with me and eat a spoonful if I was craving something sweet.
  3. Non-Fat Greek yogurt – Low in calories and carbs but high in protein!  Add in some nuts and fruit and it makes a perfect, filling snack.
  4. Almonds – These little nuggets have good fats, fiber and antioxidants.  Grab a handful of these for a great snack!  (Tip:  Eat them raw or roasted for the healthiest option.)
  5. Eggs – High in protein and can be eaten so many different ways!  The recipes are endless and these things are easy to eat on the go.  We always have a bowl full of hard-boiled eggs in our refrigerator.  It makes it easy to grab and go!
  6. Blueberries – Blueberries are one of the best sources of antioxidants!  Add them to your yogurt or freeze a small baggy full for a sweet, after dinner treat.
  7. Oatmeal – Oatmeal is one of the best ways to start your day.  A cup of oatmeal contains 6 grams of protein!  Oatmeal is also full of fiber.  It is a great weight loss food and the fiber in it helps protect against high blood pressure and diabetes.
  8. Avocados – Fiber, potassium, Vitamins and good fats are all things you can find in an avocado.  So add them to your salad, sandwich or just cut one in half and enjoy!
  9. Quinoa – Fiber, fiber, fiber.  Quinoa also has proteins and amino acids and is a good source of iron, magnesium and lysine!  Prepared like rice and can be eaten with virtually anything!  Cook up some of this yummy side dish tonight and reap the health benefits!
  10. Dark Chocolate – I know…  it can’t be true.  But it is!  Dark chocolate is full of antioxidants, vitamins and minerals.  It helps to lower your blood pressure, reduces risk of stroke and increases blood flow to the brain!  (Tip: Make sure that the dark chocolate you buy is at least 70% cocoa and nothing sweeter than bitter-sweet.)

3 secrets to staying fit while on vacation

Posted in Fitness, Health, Workout by

Summer is coming to a close and many of us are trying to SQUEEZE in a last getaway before it officially comes to a end! Keeping your health and fitness as your number one priority is difficult even under normal circumstances.  Throw in a beach, a mountain, a lake, a resort or a just a few days off of work and it can turn into a disaster.  Don’t let your vacation turn into a fat trap!  Here are a few tips to help you survive vacation without completely undoing all of your hard work!

1. Water – The number one rule of ANY healthy lifestyle is DRINK WATER.  It’s a given, but I’ve listed it hear just as a reminder! Obviously those fruity drinks will be tempting and you will (and should) indulge in some of them while relaxing and soaking in the sun.  Just try to keep your water intake up!  Not only will it help tremendously with your waistline but it will also help ward off an ugly hangover.

2.  Get moving – This doesn’t mean you have to spend your entire vacation in a weight room or in a boot camp class!  It just means, if you want to hold onto the progress you have already seen, then it is important to stay active while on vacation.  There are tons of ways to be active while on vacation.  Hikes, bike rides, laps in a pool (or lake, or ocean) to name a few.  If you aren’t able to do any of these then try a mini workout in your room!  An easy example you can try is

  • 20 pushups
  • 20 squats
  • 20 lunges (each leg)
  • 50 crunches
  • Rest 30 seconds
  • Repeat all 3 times

3.  Choose your poison – A vacation is a vacation and it definitely should be enjoyable!  However, choose one meal a day to do the indulging and keep the other two meals and snacks as high in protein and veggies.  This way you get to taste those yummy things you’ve been craving (and worked hard for) but you don’t fall completely off of the wagon.  You keep yourself in check and accountable this way.  So if it’s waffles and syrup that you just can’t say no to then go for it!  But keep lunch to a salad full of veggies and chicken and dinner as a fresh fish and green side.  It’s an easy compromise that allows you to enjoy while not going completely crazy.