Daily Fitness Tip

Endorphins are a great antidepressant. Workout & be in a good mood.

Daily Fitness Tip

Do it for yourself. Earn your body.

Daily Fitness Tip

Your choice: Feel tired, sick and fat or live a healthy lifestyle through healthy eating and exercise.

Photos of my Studio

Daily Fitness Tip

 You get what you work for. It is called a "work"out!

Daily Fitness Tip

If you are going to make excuses don't expect results.

Daily Fitness Tip

You are what you eat! Remember eat healthy to lose weight and workout to look good naked!

Daily Fitness Tip

If you are committed to working out don't waste all that hard work on an unhealthy diet/food.

Daily Fitness Tip

You cannot buy a fit, healthy body!

Daily Fitness Tip

This is a good one. Not mine but a good one:

“Health is like money, we never have a true intent of its value until we lose it.” — Josh Billings

You have to be good if you want to cheat!

This is my challenge for all of you:

Eat clean five days a week and on your weekend have two cheat meals.  I said 2 meals not 2 days!! Calories should be between 1200 - 1500.

I believe in this. I honestly do not think deprivation is good for you.  Therefore, enjoy that pancake breakfast or that hamburger, some candy or a couple of glasses of wine, etc.  My only request is that you plan your cheat meals. I want you to look forward to them. That way when you get them it's truly enjoyable and kind of fun.

Remember to eat healthy and clean for 5 days! If you don't do that you cannot take the cheat meals. Okay? Questions?

By the way, I am a full blown sweets person. I love cookies and brownies. Every Saturday I buy a huge cookie from Whole Foods (not everything at Whole Foods is healthy). I so look forward to this cookie because I know I have been on point with my food all week!  I want to hear what your favorite cheat meals are.

Daily Fitness Tip

 All that sweat, the time and your devotion will pay off! Keep going!

Daily Fitness Tip

It's only week 2 of the New Year. Do not give up, the beginning is always the hardest.

Daily Fitness Tip

My most important tip!!! Drink more water!

Daily Fitness Tip

Log what you eat! Keep a food journal. This is a good idea if you want to know your eating patterns. Are you eating too much at night? Are you a grazer? Are your portions too big? Keeping a food journal will help you stay in check and help you see your good and bad eating habits. 

Daily Fitness Tip

Exercise for you and you only!

Preparation continued

I wanted to share more healthy options. These are dishes I prepare and can heat up during the week.
I never salt my food. I do not eat any white flour products. That means no white bread, no chips, no white rice, no white potatoes, etc. The reason "the whites" are white is because they have been stripped of every nutrient.

I am also a lo-carb eater. That means I eat a lot of vegetables and protein over simple carbohydrates. Do you know that vegetables and fruit are carbohydrates? They are complex carbohydrates. They break down slower, therefore keeping you full longer as opposed to simple carbohydrates, like bread, cereal, rice, pasta, etc. Instead of bread I wrap my turkey burger, tuna & chicken in lettuce.

I also use products with very low sugar. SUGAR MAKES US FAT! LET ME REPEAT...SUGAR MAKES US FAT! Read your labels.  More than 8-10grams of sugar is too much. Be careful of items labeled low fat usually means a lot more sugar. Some of yogurts have 27grams of sugar. That's more than in most candy bars. Low fat diets made us fat!

I choose to eat fish and lean chicken and occasionally lean turkey. I try to eat organic free range meat all the time. If you cannot please try to find the least processed meat available.  I choose not to eat beef or pork. Simply my choice.

Here are some of my favorite healthy dishes:

Baked yams. I split them in half, place on a baking sheet, drizzle/brush olive oil and spice with Mrs. Dash products (no sodium). Bake at 400 for 1 hour or until soft. Great for side dish or a snack. I also spray I Can't Believe It's Not Butter Spray on a lot of  my veggies, No calories, no sodium, no carbs.  Enjoy!

Mashed Cauliflower. Cut up a head of cauliflower and steam soft. Mash with a potato masher until soft. I use a few paper towels to soak up excess water. Spice & use I Can't Believe It's Not Butter Spray.  I then place some steamed asparagus on top of it and top with salmon or chicken.


If you have questions please ask!

Daily Fitness Tip

A year from now you will wish you had started today! Get started!!

Food Prepartion

Preparation is key to your weight loss success. If you do not find the time to prepare you will find yourself reaching for that donut, cookie, piece of cake or candy for a snack. You will find yourself eating out and ingesting 800+ calories per meal. You will find yourself bloated from all the sodium. You will find yourself crashing mid day from all the sugar. You will find yourself completely dehydrated from all the soda, coffee, caffeine, sugar, sodium....I could go on and on! No wonder we don't feel good. We are treating our bodies like a trash can.

A lot of you ask what I eat so here you go:

My mid morning snack. Cut up, bagged and ready to go.

For lunch I choose salmon and tuna without added salt packed in water. I mix it with mustard, tomato, onion, etc and a little cottage cheese (I eat regular cottage cheese because it has less sugar than lowfat) and wrap it in lettuce and top with some avocado. You can also do this with chicken breast. Prepare an extra chicken breast when making dinner and make some chicken salad minus the mayo!

****Don't forget a mid afternoon snack. Maybe a apple with some peanut butter, celery with peanut butter/almond butter, 1/2 Cup of cottage cheese with some fruit.******

I'll talk more about dinner and some options on my next post.

Promise to Prepare?

Daily Fitness Tip

Eat for the body you want not for the body you have!

Breakfast

I can't say this enough. Never skip breakfast! You have probably gone close to 8+ hours without eating. Your body can handle this while asleep but once you wake up it is important to get your metabolism going.

When you skip breakfast and go about your morning your body will use what little energy your body has stored. By the time lunch rolls around you will be starving. Most likely you will overeat and your body will not be able to process what you just consumed and therefore your weight will suffer.

You need, not should, need to eat breakfast and a small snack before lunch.

On the left is what I eat for breakfast. It's quick, it's good for you and most importantly it gets me ready for my day and my workout.  Trying to workout on a completely empty stomach is really just foolish.  How do you expect your body to do amazing things without refueling it?

Let me know what you are eating for breakfast.  Let me know if you are not eating breakfast and why. I'm interested in hearing from all of you.