“Make a conscious decision to appreciate yourself every single day!”

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”  John F. Kennedy

Curb Your Cravings with These Yummy Snacks

By now we all know the importance of maintaining a diet low in saturated fat, but that doesn’t stop the cravings and in fact, it’s essential to include some healthy (unsaturated) fats in our diets as well.

So next time a fat craving strikes, try one of these yummy, healthier options…

- Edamame (soybeans)
- Unsalted nuts
- Natural peanut butter
- A piece of dark chocolate

Just be sure to watch your portion sizes… and enjoy!

Back Extensions for Better Abs

For killer abs, work your entire core including your often-forgotten lower back. A healthy, strong lower back keeps your spine stable so your abs can work harder, whether performing day-to-day tasks or a challenging exercise.

Back extensions are a simple lower-back exercise that can be done just about anywhere – on a machine, exercise ball, even on the floor.

Back Extension on Stability Ball

1. Drape your body over the ball and extend your legs into a wide
V and/or anchor your feet against a wall. Cross your arms in front of your chest.

2. Arch your spine, lifting your chest and contracting your abs; pause for a moment at the top of the movement. Return to start position and repeat.

“Decide what you want. Decide what you are willing to exchange for it. Establish your priorities and go to work.” – H.L. Hunt

A page from my food journal…

After meeting with a number of clients last week for their complimentary consultations and giving out such advice as… keep a food journal, eat 5-6 small meals every day, and of course exercise! I’ve decided to show you just how exactly I go about practicing what I preach, because not only do I want a healthy, sexy, strong, fit body and lots of energy, but I wouldn’t ask you to live by these healthy lifestyle rules if I didn’t live by them myself and know that doing so will get you and I both the results we want! So here you go…

6AM  Water, water, water… before and during one-hour outdoor Boot Camp class. (About 400 calories burned.)
7:30AM  Coffee with skim milk and Splenda, one whole egg and a whole-wheat English muffin. (250 calories)
9:30AM  Medium banana with 1 tablespoon of natural peanut butter… absolutely delicious and one of my favorites! (200 calories)
12PM  “VLT” (veggie bacon, lettuce, tomato, and 1/2 tablespoon low-fat mayo on whole wheat bread), 1/3 sliced cucumber drizzled with lemon juice. (260 calories)
2PM  Low-fat cottage cheese (snack-size) with 5 whole-grain Saltines. (150 calories)
3:30PM  Almond & cashew Kind bar and small apple. (240 calories)
5:30PM  Spinach and cheese ravioli with tomato basil sauce and 1 tablespoon of grated Parmesan cheese. (300 calories)
7PM  Jello chocolate mouse pudding snack with fat free whipped cream. (75 calories)

About 1500 calories total for the day. My daily calorie budget to maintain is about 1750, but my goal is to slim down a little before bikini season!

I hope this is helpful and will try to post more like this soon. Be well! xo

Step it Up for a Better Beach Booty!

Beach season is almost here – although we’ve been lucky enough to have actually had a few beach days already – so you know what that means… time to break out the bikini and unfortunately, nothing is less forgiving.

Well, whether your bum is flat as a pancake or you’re like me and carry a little extra junk in the trunk, this simple do-just-about-anywhere exercise will burn calories and make-over your backside (just in time to put on that little bikini!)

How to: Use a box, bench, bottom of a set of stairs, chair, or any other flat, sturdy object (about 18″ high) that will safely support your weight.

1. Place your right foot on the step so that your right knee is bent at about a 90-degree angle. (Make sure your entire foot, and not just the toes, is on the step.) This is your start position.

2. Step up with your left foot, bringing your knee up to waist height; pause and return your left foot to start. Repeat.

3. Once you’ve completed all your repetitions on this leg, switch and repeat on the other side.

Aim for 3-4 sets of 15 reps on each leg.

Quick & Easy Ways to De-Stress for Less

If you do just one thing for yourself, your health, and your loved ones, reduce the stress in your life! Here are 3 quick, easy, and inexpensive ways to start de-stressing today…

Exercise Your best defense, it only takes a quick 15-20 minute walk to get the endorphins flowing, help you clear your mind, and boost your mood. So take the dog around the block a few times, squeeze in a lunch-time stroll (while also soaking up much needed Vitamin D), or catch up with a friend during an after-work walk.

Limit Caffeine Too much caffeine can contribute to anxiety, irritability, heart palpitations and a host of other things. Try switching your coffee (or at least your second or third cup) for green tea, which contains antioxidants and an amino acid found to help combat stress.

Breathe Throughout your day, and particularly in stressful situations, take a moment to close your eyes and take 3-5 deep, slow breaths – allowing the lungs to expand by gently pushing the abdomen out while inhaling, and letting it come back in naturally while exhaling.

Unbelievably simple but powerful demo on the effects of stress on your body.

Check out the video link below. Bottom line: stress damages our chromosomes (strands of DNA), causing aging and eventual expiration; exercise actually prevents it!!! Seems pretty simple to me… stress less, move more! Some of my favorite ways to de-stress… listening to classical music, lighting candles, pouring a hot cup of tea, and getting cozy under my favorite blanket with a good book or magazine (O and Yoga Journal are my favorites), sitting in the sun, hiking, walking the beach, meditating, going to a yoga class, watching silly YouTube videos (funny/sleepy/baby animals make me smile every time) or simply taking a few minutes to pay attention to my cat Sophie – she’s so funny and cute when she’s being playful and so cuddly when she’s chill, pets are the best ever!

33 Striking differences between winners & losers…

Choose to be a winner today and every day from this point forward! The key is in your thoughts, which dictate your behaviors…. Do you focus on problems or find solutions? Do you make personal development a priority or let it go by the wayside? Do you face your fears or let them control you?

No matter what your answers are, with a little honesty and self-discipline, you can change your thoughts and habits to be more like those of a winner! Check out the respective link below, and then start letting go of those thoughts and behaviors that don’t serve you and replacing them with ones that do. You can do it, good luck!