B∅RED w/ Excercis∃? Mix It upΛ

Exercise is necessary for a healthy mind and body. You know what it feels like to get BORED! Falling into the same routine of exercise not only bores you mentally it also stops you from making any fitness/weight loss achievements.

Here are some tips that will help you stay out of the exercise rut.

1. Mix up your routine: rotate between different types of cardio, like swimming, dancing, rock climbing, cycling. You don't have to always stick to the treadmill or elliptical. Add some intervals or hills into your routine. Not only will you challenge yourself, you will also stay engaged.

2. Join a team. Playing a sport like volleyball, basketball, tennis, soccer, lacrosse, etc..will give you an awesome workout, fun interaction and good competitive drive.

 

3. Extend the invitation. Invite a friend to workout with you. Having the company will allow you to mix up the routine while you chat away during the workout.

 

4. Try a new class. Search your local gym and community centers for classes that will mix up your routine. Give a yoga, Pilate's, kickboxing, circuit training, spin, or dance class a try. It will be a nice break from your usual routine.

 

5. Take a chill pill. Remember to give yourself time to rest and recover. If you push to hard, you will burn yourself out and not have the motivation and drive. This can come across as boredom. 9 times out of 10, you just need to take a day or two off to recover from the stress. Give it a try.

 

Imagine ∞ a Better You

  Ever find yourself in a place that is unwarranted, dark, lonely and scary? You’ve opened the wrong door and can’t find your way out of this dark weird space. We, including myself have been in this room at least once in our lives. Some of us have a year round all inclusive stay at this “dark resort”. Every day I encounter people that ‘enjoy’ staying in this dark, funky and toxic state of mind. In my perfect world everyone would be running through beautiful fields peonies and loving life. But why can’t we learn to shake it off and not sweat the small stuff.

Someone once told me that we are in control of how we want life to affect us.  This is very true. I am not saying to take an “I don’t care” approach to life, but don’t spend unnecessary energy on the things that we can’t control and rather spend energy on the things we can make better.

Instead of harboring on the negative energy take a stance with a positive outlook.  Introduce meditation and mantras to your life. Find a space where you can dedicate 10 minutes of just peace with your own thoughts. A corner in your room is good also underneath a tree in a park, the inside your your car in a parking lot, etc. Close your eyes, focus on your breathing and relax. Try not fixate on the negative thoughts that infiltrate your mind. Instead write those worries down and tell yourself you will address them later. Now find a word that you can chant and just focus on the association to that word. Dismiss the distractions and tap into the root of that word. What is the issue? Remember end with a positive mantra. You can do this, you are strong , you are great, you are ready.

I recently read Debbie Johnson’s “Think yourself Thin: The Visualization Technique that will make you lose weight without diet or exercise” and found some great points that can be applied to everyday life.

Although the book offered great tips I still believe that a proper nutrition plan and exercise is the best formula for the human body. Here are some tips I want to share with all of you.

1.Push forward using your unconscious: by consciously controlling your thoughts you can change your self-image and how you react to events that occur around you. What do you want to achieve? Imagine it constantly and it will manifest.

2. Accept and Love Yourself just as you are NOW: embrace your best qualities. write down your best 5 and keep them. When you are feeling lost remind yourself of your awesomeness!

3. Believe in yourself first: Your imagery is powerful. If you believe that you are capable then you can do it. If you think you are thin you will loose the weight. Only you are responsible for how things affect you. Do whatever it takes to convince the mind. Every cell in your body reacts to your thoughts. How do you want them to respond?

Prevent The Summer BLOAT

Have you noticed that lately you feel like 2ton Betty or 2ton Tim?! Are you wondering why it's summer time and you are feeling like a puffer fish? Well your body is trying to tell you something. I live in the northeast and my body goes through 4 seasons, well at least it used to when our Eco-system was healthy.

Summertime Bloat, can be a result of a few things. Dehydration, poor food intake, or just too much HEAT! During one of our many debates, my significant other was lecturing me for my copious amount of H20 intake. He said I was depleting my electrolytes and causing forcing myself into a false dehydration, which was making me retain water. Here are some tell tale signs of Dehydration: constant thirst, dry lips, hair and or skin, unusually craving for saltier foods(low electrolytes), disorientation, and irritability.

If you still train in the summer, like I do, you want to treat your body right and keep your water ratio leveled.

Follow these easy tips to make sure that you are in best health this summer. No one wants to spend their summer drinking pedialyte or with a puffy belly. LOL

• According to the Centers For Disease Control and Prevention, your body requires more water when the weather is hot. Drink at least 10 glasses of water a day, and if you plan to be out in the heat, have water with you.
•  Eat foods with a high water content. Examples include fruits like watermelon, apples, grapes and tomatoes; green veggies like spinach, celery and lettuce.
• Avoid or Limit your intake of carbonated drinks, alcohol and caffeine. These can dehydrate, which causes bloat, but also create gas in your digestive tract, which will add to abdominal bloating. Stick with water when combating summertime bloat. Add some lemon for more zing, or electrolyte tabs.
• Refrain from eating foods with a high salt or fat content, for example, greasy fast food (YUCK!), highly processed foods like potato chips or microwave meals, and fatty meats and dairy products. All of these are difficult for your digestive system to process, leading to bloat. These foods' salt content will also cause your body to hang on to excess water weight.
• Try a bloating or gas relief pill, like Beano. These help when indulging in foods that may make you feel heavy or gassy.

Stay Hydrated

Pillosophy of the Day ♥ Stretch that Body

Most of us forget a vital piece of the puzzle when it comes to training and working out our bodies. We push our muscles to the limit and wonder why we aren't reaching the next level of fitness.

Wall Pose

Is this you? If so you are probably putting your body through too much stress. Do you have a rest/recover day? When I say rest, I don't mean just lump on the couch and do absolutely nothing. Rest should be a day of retreat for those overworked bodies.

I'm not the best at stretching but I am working on it, especially since my work-outs have increased intensity. A day of stretching, a light walk, a nice Soak in the tub. Trust me your body will love you and thank you for it later. I personally like to dedicate My rest days to a Hatha Yoga Day. I work on my deep stretches and to mix it up I will play with some poses. 

This routine is good for all fitness levels, athletes, and work-out enthusiasts. Remember your body will tell you what needs more attention when it comes to stretching, listen to it. I know I have to pay close attention to my shoulder and hamstrings. 

Did you Know?

Stretching Improves Flexibility

Improves Blood Flow

Increases Range of Motion (Speed and Accuracy)

****Remember****

• Warm up first: warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears.
• Stretches should always be gradual and gentle.
• Hold each stretch in a static position for 10 to 20 seconds, allowing the muscle to lengthen slowly.
• Do not bounce; bouncing actually causes muscle fibers to shorten, not lengthen.
  Stretch only to the point of resistance; if the stretch hurts, you´re pushing too hard.
• Don´t rush through the stretching routine; use it to prepare yourself mentally and physically for activity.

Upper Body Stretches

Lower Body Stretches


Complete the entire series and you will feel much more limber

Now these are just some basic stretches, take your time and listen to what your body wants. Happy Training. :-)

Sunday Yoga

Pillosophy of the Day:Go Raw - Clean out the Gunk!

Photo: vegan.com

Sometimes we forget to realize all the stress we put our bodies through. Food, Exercise, work, Junk Food, Drugs, Alcohol, Lack of Sleep, and so on. I know I am not the only one that feels off or sluggish some days. Most of us tend to disregard these hopeless cries that our body sends out and we push ourselves to the extreme. You ever wonder why you get a cold in the summer time, or why your body is not recovering like it should. Are you feeling sore after a work-out for numerous days? Are you feeling like you are on a different planet looking down at everyone else go about their day?

Well guess what, you are overdoing what ever you are doing. I would like you to try this "detox" even if just for a day. Your Mind, body, and Spirit will thank you.

Now what you will do is, eliminate all processed foods, Caffeine, meats cooked foods, and dairy from your diet. I know it sounds harsh, but you are only going to do it for a short period of time. If you have any health issues please consult the advice of your primary care physician prior to doing this. I am going to share with you a sample day of what my intake looks like. I promise you will be full and feel lighter and rejuvenated after this.

Breakfast
Berry Spinach Smoothie
1 cup Raw Baby Spinach
1 Scoop Raw Protein ( I like Sun-Warrior)
1 handful of strawberries
1 Handful of Blue Berries
2/3 Cup Pineapple

	Calories	Carbs	Fat	Protein	Sugar	Iron
	195	30	2	20	16	49

Morning Snack
2 carrots Chopped
2 tbsp Raw Almond Butter
herbal Tea

Lunch
Bodacious Salad
1 Cup Spinach
1 Cup Kale
1/2 avocado
1/2 Carrot Shredded
4 tbsp pumpkin Seeds
2 tbsp sunflower seeds
2 tbsp hemp Seeds
12 Grape Tomatoes
1/2 cucumber
1/2 Green Apple
1 oz Shredded Cabbage
1/2 Lemon with 1 tsp Olive oil (for dressing, add salt and pepper)

Calories: 491

Carbs: 26

Fat:38(Don't be alarmed, just adjust for Dinner)

Protein: 20

Sugar: 11

Iron:50

Afternoon Snack
Green Apple with raw honey and Cinnamon
Or you can Have it with some Raw nuts of your choice
herbal tea (caffeine free)

Dinner
Another humongous Salad
Feel free to play with the ingredients from lunch
But get creative and remember keep it raw.
*Remember when consuming a lot of raw nuts watch your portions so that you don't go over 40-60g (depending on whether or not you are active)

Try this for a minimum of 1 day and a max of 5. After the detox you should slowly introduce things back into your diet slowly. First you will start with grains, starches and legumes for 2 days. Then light proteins like eggs, fish, Yogurt. Then you can incorporate dairy after 5 days. Heavy proteins like Chicken and red meat will be last. Remember your body will tell you how much you can handle. Introduce these foods back into your diet slowly in order to avoid any discomfort.

Please don't blow all your great work and crash on some processed garbage. You will only be doing a disservice to yourself.

And one more thing, DON'T FORGET TO DRINK WATER!

Zumba For Autism ♥ 4/20/13

Good Day My Lovely readers!

I wanted to share an event that I will be holding on April 20th at MAC Park 743 East Chester Street in Kingston NY. Even though you may not be in  my area, you probably know some one in the Hudson Valley area that can attend the event. if you do please share this post and let's Zumba for Autism! All of the proceeds will be donated to The Center for Spectrum Services. Check out their site here

Purchase tickets prior to the Event

Did you know:

Autism now affects 1 in 88 children and 1 in 54 boys

Autism prevalence figures are growing

Autism is the fastest-growing serious developmental disability in the U.S.

Autism costs a family $60,000 a year on average

Autism receives less than 5% of the research funding of many less prevalent childhood diseases

Boys are nearly five times more likely than girls to have autism

There is no medical detection or cure for autism

This school is a savior for the families and children that face the obstacles and triumphs of autism. The recent cuts in government funding has led to tuition freezes in many schools, especially this one. Join me and a few of my awesome Zumba friends in hopes of raising money for a wonderful cause.

Much Love and Thanks

Pillosophy of the Day ∞ Spice Up Your Life

Photo Men's Health

Have you ever added a pinch of Cinnamon to your coffee or a pinch of Cayenne to your tea? It may seem like you are just ramping up the flavor of your food or drink, but you are actually increasing the health benefits of your food. These wonderful and magical spices are essential to combat disease, increase vitality, decrease stress, and reduce fat. While searching on fitness.com I found some of my favorite spices and their beneficial nutritional and medicinal components.

Cinnamon

• Health Boost: Can lower blood sugar, triglycerides, LDL, and total cholesterol in people with type 2 diabetes. Aim for one-fourth to one-half teaspoon of cinnamon twice a day.

• Get Cooking: Dip berries or bananas in low-fat sour cream, then in a mix of 1 teaspoon ground cinnamon and 1/4 cup brown sugar.

Turmeric

• Health Boost: Contains curcumin, which can inhibit the growth of cancer cells. Try to have 500 to 800 milligrams a day, says Bharat Aggarwal, PhD, a professor of cancer medicine at the University of Texas M.D. Anderson Cancer Center.
• Get Cooking: For an Indian flavor, add 1/4 teaspoon turmeric to water when cooking 1 cup rice.

Rosemary

• Health Boost: Stops gene mutations that could lead to cancer and may help prevent damage to the blood vessels that raise heart attack risk.
• Get Cooking: For a delicious chicken rub, combine 2 teaspoons rosemary leaves with 2 teaspoons seasoning salt and 1/2 teaspoon thyme leaves.

Garlic

• Health Boost: Destroys cancer cells and may disrupt the metabolism of tumor cells, says Karen Collins, RD, nutrition advisor to the American Institute for Cancer Research. "Studies suggest that one or two cloves weekly provide cancer-protective benefits."

• Get Cooking: "Let garlic sit for 10 to 15 minutes after chopping and before cooking so the active form of the protective phytochemicals develops," says Collins. Sauté fresh garlic over low heat and mix with pasta, red pepper flakes, and Parmesan cheese.

Paprika

• Health Boost: Contains capsaicin, whose anti-inflammatory and antioxidant effects may lower the risk of cancer (also found in cayenne and red chili peppers). There's no specific recommended dose, but moderation is probably the best way to go.

• Get Cooking: Combine 1 1/2 teaspoons paprika, 1/2 teaspoon ground thyme and 1/2 teaspoon ground red pepper to liven up popcorn.

Ginger

• Health Boost: Can decrease motion sickness and nausea; may also relieve pain and swelling associated with arthritis. Doses used in clinical trials range from 500 to 2,000 mg of powdered ginger. (A quarter-size piece of fresh root contains about 1,000 mg.) More than 6,000 mg can cause stomach irritation. Ginger can also hinder blood clotting, so if you're about to have surgery or are taking blood thinners or aspirin, be sure to talk to your doctor first.

• Get Cooking: For motion sickness, try having one or two pieces of crystallized, or candied, ginger. Make sure ginger is listed as an ingredient; some candied products or ginger ales contain a small amount or a synthetic form. You can also add 1/4 teaspoon ground ginger to vegetables like carrots and sweet potatoes, as well as fresh fruit (especially peaches).

Oregano

• Health Boost: A USDA study found that, gram for gram; oregano has the highest antioxidant activity of 27 fresh culinary herbs.

• Get Cooking: To spice up tomato soup, add 3/4 teaspoon oregano to 1 can; add 1/2 teaspoon to 2 cups pasta or pizza sauce. Substitute 1 teaspoon dried oregano for 2 teaspoons fresh.

Cumin

• Cumin is a potent anti-inflammatory and antioxidant that may help stop tumor growth.

 

By Anna Roufos Originally published in Fitness magazine, May 2006.

 

Summer Ready: 14 Day Shred Challenge

I have been working on 2 week shredder that will get you on track and have you looking and feeling great. The main thing is that you have to stick with it. Yes it will be hard, yes you will feel a little off. But remember that is normal.

When you start making changes to your nutrition and fitness, your body is the biggest complainer. Remember it's all in the mind. Tell yourself that you can do this, You will do this, You have to do this.

I welcome you all to give this a try for 2 weeks. Please post your comments below and give feedback. You are my audience and I learn from you as well. Remember I am with you on this one.

LETS GO!

Work-Out Plan 14 Days

Day 1: Upper Body, Abs
Day 2: Lower Body
Day 3: Cardio, Abs
Day 4: Upper Body, Abs
Day 5: Lower Body
Day 6:Cardio, Abs
Day 7: Rest

You will incorporate light weight and high reps, this will increase your blood flow and help you burn more calories. You will also be working with your own body weight, so push yourself. On your Cardio days do 45-60 minutes and stay in your fat burning HR Zone.
You will perform each Circuit in 15 minutes four times with a ladder set of 12,10,8,8

Upper-Body Break Down: x3
Push Ups
Bench Press (bar or dumb bell)
Overhead Shoulder Press (dumbbells)
Tricep Dips (use a bench for these)
Dumbbell Lateral Raises (dumbbells)
Bicep Curls (bar or dumbbells)
Burpees
Pull-Ups (use a bar or under a table)
Bent Over Row (bar or dumbbells)
1 minute rest and repeat

Lower Body Break Down:x3
Squats/Leg Press (with or without Bands)
Lying(on Stomach) Leg Curls (with or without Bands)
Straight leg Dead Lifts
Alternating Lunges with Weight
Calf Raises
Box Jumps
Leg Extensions with (weight or band)
Sumo Jump Squats
Thrusters (with weight)
1 minute rest and repeat

Ab Break Down:x2
25 Crunches
25 oblique Crunches (alternating)
25 Reverse Crunches
Rest 10 Secs.
25 Bicycles (alternating)
25 Leg Lifts with Reverse Crunch
30 Sec Plank Hold
10 sec Rest
30 Sec Side Plank hold (each Side)

Meal Plan:

Breakfast
Egg Whites,
Oat meal, cinnamon

Morning Snack
nut butter (almond or peanut)
1 scoop Protein powder(whey)
rice Cakes or raw vegetable

Lunch
Serving of Lean protein
Low Carb Vegetable
Serving of Healthy Fat
and 1 serving of Whole grain or complex carb

Mid-day snack
Protein bar, or protein shake, Or cottage cheese and vegetable

Dinner
Lean protein
Vegetable
healthy Fat

Night Snack
Protein,Yogurt(preferably Greek style)

You should be consuming 1400-1450 Calories for the next 2 weeks. Please feel free to play with the proteins. You will be on a 40/40/20 spilt. Meaning 40% of your Calories will be Protein, 40% will be Carbs, and 20% will be Healthy Fats. You will avoid all processed and refined sugars for the next two weeks. Remember it's about eating right and clean.

If it doesn't have a mother or it doesn't come from the earth: STAY AWAY!

Good Luck and I'll see you in 14 Days. Feel free to ask questions I will answer.

Pillosophy of the Day: Break the Routine

Are you still in the same old routine? Are you still making the same excuses? Are you still changing the date of when you are going to get healthy? Are you cheating yourself of a better life? Are you still eating in private and making excuse for how you look in public? You probably answered yes to some or all of these.

Today is the day to ask yourself:

WHY AM I STILL STUCK?

WHY AM I NOT SEEING ANY CHANGES?

WHY AM I AFRAID?

WHY NOT ME? 

WHY CAN'T I?

Why can't you, have a healthy life, a healthy love, a healthy mind, a healthy body, a healthy spirit, and a healthy outlook?

Being healthy is deeper than just eating a salad once in a while. It's deeper that going to the gym, it's deeper that just loosing weight.  It's about making the changes from with-in. Tell your self that this is the day.TODAY IS YOUR DAY!

You Deserve a healthy life, a healthy love, a healthy mind, a healthy body, a healthy spirit, and it starts with a healthy outlook.

Enough already! Stop worrying about what the next person is doing. This is about your health and your Journey. Right now in this moment I want you to write down 3 things you currently want to change in your life. Look at that list, study it! now how are YOU going to make the change? Only You have the answer. Answer those questions and get up, get to it!

TODAY IS YOUR DAY.....WHY NOT YOU

Peace and Blessings

Chocolate • Peanut Butter Cups

I used to be a chronic Reese Peanut Butter Cup Junkie! Even though they tasted great to me, they were not the best option health wise.

Let's be honest, we all have our secret junk food addictions. I think the best thing is to learn how to make a healthier version of it and this way you won't cheat yourself of that past indulgence. After making these I am more conscious of the intake because I am aware of all the ingredients. This version only has 5 ingredients: Raw Cacao, Organic Maple Syrup, Coconut Oil, and Natural Peanut Butter.  This is a yummy, protein, essential fatty acid, and anti-depressant treat.

For the Peanut Butter
3/4 C Organic Peanut Butter
1 tbsp Organic Grade B Maple Syrup
2 tbsp Coconut Oil (melted)

For the Chocolate
1/4 C Raw Cacao Powder
1 tbsp Organic Grade B Maple Syrup
2.5 Tbsp Coconut Oil Melted

I used a silicone Mold, so I had to assemble the cup backwards. If you use a paper cup or silicone cup prepare the peanut butter first then the Chocolate top.  This Recipe yield 12 servings.

First for the Chocolate:
Combine the Raw Cacao, Maple Syrup, and melted Coconut oil in medium size bowl. Mix everything until you get a chocolate sauce consistency.  Drop one spoonful of the mixture in the molds and then set aside.

Next for the Peanut Butter:
Combine the Peanut Butter (of your choice). Maple Syrup, and Melted Coconut oil in a bowl until you have a super smooth consistency. With a spoon drop onto the chocolate and smooth the surface. Place in  your freezer for 30 minutes and then enjoy. 

*Remember if you use paper baking cups your will resemble the opposite way. 

Each candy is 135.8 Calories, 5 g Carbs, 12g healthy Fat, 2g Protein, 3g Sugar. Reese's Can't Beat that. 

ENJOY

Pillosophy of the Day ♥ You are in Control

Have you ever seen a group pf crabs in a barrel? It's quite interesting to watch because while one tries to climb out of the barrel another crab will pull that crab back down to the bottom.  As human beings some of us tend to do the same thing.

For example: You are having your definition of a great day. You feel great from inside out, and you may even have a glow about you. There is always going to be a negative force that will try to disrupt your flow of positive energy.

Now in this exact moment you have the decision to do two things.
1. Deflect
2. Absorb

Usually most of us tend to absorb the surge of negative energy that was harpooned at us and the cycle begins. You are off your center. You start to question the act, you start to question yourself, you take it home, you allow your judgement to be clouded, you may even lash out at an innocent bystander.
Why? If you sit and think about the reason that you have allowed yourself to feel this way, it stems back to the negative catalyst.

So now I will go back to the same scenario and we will choose option 1, Deflect. This option is best, but takes practice to implement. Building a barrier between you and these negative energies is most important. It starts from the moment you wake. Every morning you should practice saying a positive affirmation out loud. Meditate and focus on the positive and pure energies around you. My mother gave me the Desiderata by Max Erhmann in my teen years, and it has been a vital tool for clarity in my life.

Just know, stress is a  toxic force and it will destroy your foundation and your health. Remember you are in control of how people make you feel. People are not in control of you. Be at peace my friends and have a wonderful and healthy life.

♥♥♥ Peace.Love.Clarity

Pillosophy of the Day: Health is Wealth

1 Year transformation. Left was May 2012. Right is January 2013.
I was bigger than the picture on the Left.

Hello Everyone! I have been reflecting back on my health and fitness journey so far.  I have been getting questions on how did I loose weight, what work-outs I do, what's my secret.

My answer to all of these questions is Determination, Motivation and Preparation. My father always said "Success is 99% perspiration and 1% inspiration". When I was younger I just thought he was being annoying. It wasn't until my later years that I realized that he was RIGHT!

I live by this motto. Everything I want in life I know that I have to work hard for it and it will happen.


I want to share my story, and hopefully it will motivate you with your journey.

I was at a point that I no longer knew who I was. I would look in the mirror and not focus on what I was really seeing. Instead I stayed out of reflections and pictures. I avoided them because I wasn't happy with my appearance and how I allowed my self to get to this point.

I've tried every diet under the sun. And when I say every I mean EVERY. Just to list some: Slim-Fast, Weight Watchers, Jenny-Craig, LA-Weight Loss(Which I liked the most), Medi-Fast(Nasty as All Hell), Nutri System(Nasty and too Expensive), Starvation and drinking a nasty lemonade concoction(thought I would die)...and the list goes on.

So, I asked myself why didn't any of these work for me? After pondering on it, the answer was simple: none of these plans were individual to my personal goals and needs. Yes  some of these plans have big celebrity endorser's...that actually went under the knife to look that way(Yeah, I said it); but just because one particular plan works for you that doesn't mean it will work for me.

Trust me it took me a Looooooong time to realize this fact.I realized when it clicked: I was in the gym Killing myself following this body builder's program (yeah crazy, I know) and I said to myself why in the world am I doing this. I won't do this for the rest of my life. Enough is enough. At that point I went home and pulled out a notebook and started documenting all my goals and ideas. This was December 2011.

The formula was quite simple.
1. Eat a clean and well balanced meal
2. Research, research, research!
3. Move your body.

I realized that even though I was working our like an animal, I was eating too much of the wrong stuff, and I wasn't moving at work. I would sit for Hours at a time. FYI: were not designed to sit all day.

SO....Cutting to the chase

• Positive Thinking
• The mind is a powerful tool, and when you radiate positive energy positive things happen
• Also surround yourself with like-minded people. Misery loves company and I don't engage with negative Nancy's
• I started writing down everything I ate, including my exercises.
• I invested in a heart monitor and calorie counter, because I wanted to keep track of my calories burned vs. caloric intake
• I stopped making excuses.
• Remember Mental fatigue is not physical fatigue. You can work-out after sitting all day.
• I planned my meals for the week
• based off of things that my body responds well too
• This meant cutting out some animal protein, like meat.chicken.
• Sometimes in a blue moon I will have fish, if my body wants it.
• I Cut out the Junk
• If it didn't have a mother or grown from the earth. I avoid it.
• Have a rest/Cheat day
• All work and no play makes life BORING!
• I allow myself one day out of the week to go bonkers
• once you make this life change, you really won't go as crazy as you think because all that crap will make you feel like trash.
• Track your progress.
• I weigh my self weekly
• I take pictures of myself every 3-6 months and when I hit a milestone I reward myself.

So pretty much, this Journey is YOURS. Take these tips, do your research and Happy travels! I know you can do it, because I can.

Love and Peace.

15 Minute Morning Blaster *REVISED*

Good Morning Everyone:

Below is a 6 week at home work-out plan that you can do every morning and it will only take you 15 minutes, (yes just 15 minutes)

NO EXCUSES!!!

You will Need:

• A positive Mind and Determination
• Fitness Mat
• Towel
• Jump Rope
• Timer
• Sneakers
• An Ab Ball (if you don't have one you can do the alternate ab work-out)
• An Ab Roller ( or 2 socks and a smooth floor surface)
• 2 weights of your choice.

READY.SET.LETS GO!!

MONDAY, WEDNESDAY, FRIDAY(Cardio)

Start with a 2 minute warm-up with your jump rope. Or Jog in place. remember to get those knees UP.
Do this Circuit with no breaks in between:

30 Second Jump Rope
30 seconds Jumping Jacks

30 second Burpees

30 second Jump rope

30 Second Mountain Climbers
30 Second Jump Squats on a elevated item(like a box)
30 second Jump rope

30 second high knees

30 Tuck Jumps
30 Football Runs (High Speed)
Rest 1 minute then Repeat 

 

TUESDAY, THURSDAY, SATURDAY(Strength)

2 minute Warm up with rope of Jog in place. You will take 15 second rest in between sets.
 

10 squats

10 lunges

Max out push-ups

10 squated toe raises
Max out Pull Ups(shoulder press will take place of this if you don't have a bar)

10 Shoulder press (use a challenging weight)

25 crunches on ab Ball, (or reverse crunches with your feet on a high surface like the couch)

10 leg raises (seated on mat)

10 oblique Twist crunches(each side)

10 Ab Rollers, (or simulate the Ab roller with two socks on your hands and slide forward and back)
30 seconds Plank Holds

Rest 1 minute then Repeat

 

SUNDAY(REST)

You got this. Keep Track of your Max efforts. and Every week increase your reps by 5 or 5 seconds. This series should last for 6 weeks.

Detox for a better Tomorrow

This Detox will give you the kick-start or re-boot that you need. I like to do it anytime I feel as though my mind is cloudy or my body I holding on to some sludge.

You will need:

5 Limes

1/2  pineapple

1/4 cup Agave..or to taste

1/2 tsp Cayenne powder (extract is better if you can find it)

30 oz Spring Water

Directions:

Juice the Limes and Pineapple and then mix with all the other ingredients. Sip throughout the day, and eel free to make a new Batch if you can. I use this as a morning or evening fast to get my mind clear and blood charged up. Give it a try. 

Train for the Best Results

Recently I have been looking for a new workout that would get my heart rate close to maximum performance.  You are probably asking why in the world would I do this..and my answer is just pure craziness, LOL.

But on a serious  note: I teach 3-4 high impact fitness classes a week and train on my own a minimum of 5 days. I have been wearing a heart monitor and I've only been reaching an average of 155-160 bpm.

My Max HR is 195, which means I am in the 80% zone, which is pretty good.

I learned that I have been over training my body in order to burn fat. What I've been doing is Endurance training: "Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event."

So this means that I can re asses my workouts and focus on FAT burn not Killing my self: "Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories."

Seize the Day

Believe it or not I am a reformed fatty. Yes I said it 'reformed' fatty. How many times have you been up and down with your weight that is seemed like a never ending battle? I know I have been pacing up and down the same road for years.

I have always been an external jock on the outside and a sugarholic on the inside. After surviving a near death motor vehicle accident in 2003, my life took a new perspective. I nearly died on the scene (I actually saw the white light, and heard the voice of God). Doctor's told me that I would never be able to run, dance, wear high heal shoes, retain new information, or finish a book ever again. 

I was shocked to hear this and was NOT going to let these harsh statements stop my young 20 something year old life. As you will see in future posts I am doing all those things and then some. I HAVE OVERCOME. 

Live.Laugh.Love

I am sharing this, because I want it to be inspirational and motivational for you to overcome what you are battling with. I ballooned almost 100 lbs more than my weight and fell into a deep depression. 

I had to meditate and dig deep and STOP all the self pity and lame excuses I was making for myself. I was tired of the side comments from family, and loved ones. I was tired of avoiding social situations because I felt too FAT.  Enough was enough and now I have mustered the courage to share my knowledge with you. I am not an expert, but I have enough experience to be deemed one.

Join me to towards a healthier mind, body and spirit. Namaste

~Pilly