Fit and Fabulous For Life ~ Gym Shoes & Stilettos

Sunfare

2011-11-04T09:57:00.000-07:00

I am always looking for ways to make the lives of my clients easier. There is no excuse to be unhealthy! Lack of time is an infamous excuse. If you are looking for sympathy due to your busy life, don't come to me. Lack of time is an opportunity and challenge to become more efficient. Are you up for the challenge? Will you take this opportunity to fine tune your life and create time for the important things in life?

So, we've already established the importance of good nutrition. The way I see it, you have a few choices to achieve your nutrition goals.
1. Plan and prepare your meals.
2. Hire someone to plan your meals, like a nutritionist. OR
3. Hire someone to plan and prepare your meals.

You can hire a nutritionist and a chef which may be surprisingly affordable, check around. You may find better deals with new graduates or ask around. We often find what we are looking for, just put it out there.

I recently had a meeting with Sunfare, healthy meal delivery service. I met Carl, the very charismatic, energetic, and involved owner of Sunfare. Sunfare delivers fresh, healthy meals in Southern California as well as Phoenix, Arizona.

I met Carl at the Southern California location and was greeted with fresh fruit and a bottle of water. I toured the facility, hair net and all! The facility was beyond clean, the employees looked happy and the food was being delivered and prepared right there. They get daily produce deliveries and prepare everything with a homemade flair. The meals are customized, and there is a lot of variety. You choose how many meals, ingredients you like, and there are vegetarian options. I even got a day of meals and I must admit, it was indeed delicious. Here's a peek at my meals for the day.

Breakfast: Quesadilla w/ Salsa and Cantaloupe

Lunch: Tuscan Chicken Salad w/ Watermelon

Afternoon Snack: Prociutto Wrapped Caprese Kabobs (I ate this before I took the pic, I was hungry! :-))

Dinner: Mediterranean Salad

Dinner: Herb Grilled Salmon

Evening Snack: Roast Beef w/ Chipotle Mayo and Grapes

One of the best things about Sunfare, besides the outstanding customer service is the packaging is made from corn and potatoes, totally biodegradable! I think this is a great solution for the lack of time excuse!

New Beginnings

2011-10-10T15:32:00.000-07:00

It's funny how things come full circle. Not haha funny, but ironic. Nine months ago I stopped working for a boot camp and now I am starting my own. It's an outdoor adult fitness boot camp. I am excited about it. I knew I wanted to be apart of this because the business model works with the synergy of other trainers. We all work together yet put the work into building our own camp. Good thing I live in LA, the weather is mild and people love to exercise. Okay, maybe I am reaching, but people are willing to workout. It's apart of the budget and something that gets a spot on the to-do list. It's a great start. Good enough for me!

Perhaps I should clarify "stopped working for." I was fired...yeah, for being too ambitious. Being an independent contractor should never be mistaken as an employee and I run my business as such. Long story short, took a gig to teach an indoor fitness class and it was perceived as a threat to the boot camp so I got the boot. I was bitter after, I knew I was a great trainer and I just didn't get this idea of my class being a conflict or threat. I am always looking for the silver lining and I do believe things happen for a reason, so I let it go and took it as a sign to work on my own fitness business. I have never been happy to have a "boss."

What we do when the window of opportunity opens determines whether we lose, maintain, or gain position. Whenever things get tough and scary, I think about my true passions in life. I tell myself to proceed in love, not fear. I write what I want in life. I visualize what I want in life. I believe, even if i have to pretend to believe, I believe I can have the life of my dreams. And I repeat this process until it becomes real. This is what I tell my clients who hit the wall and don't think they can lose the weight, or don't think they can change their eating habits, or don't think they can stop smoking, or don't think they are worthy of being in a healthy body. The list goes on. I firmly believe we can be, do and have the desires of our heart. Sometimes we have to give ourselves permission to have a new beginning...a fresh start...a do-over. It may not be easy but all things are possible.

Eating Out

2011-09-08T20:08:00.000-07:00

Quick Tip: When dining out, especially at American restaurants, only eat half your meal, especially if it is a splurge meal!

I enjoy dining out, but the calorie count is through the roof at most restaurants, unless you order from the lite menu. I usually eat half and bag the rest or share. This is easy on your body and your wallet.

Meal I shared at Panini Cafe Downtown, Los Angeles. Chicken skewer with Romaine Avocado Salad and Rice. Half was plenty!

Indulge

2011-09-07T11:32:00.000-07:00

As a fitness professional, people look to me for inspiration and answers to their questions and concerns about their bodies and health. I am a firm believer in enjoying life and indulging in the pleasures of life. Yesterday, I had a Peanut Butter Cupcake! It was so good! :-) This was surprising to some. From my experience, if you eat a good diet loaded with veggies and fruits, stay hydrated (water is best), and exercise, then you cannot fail. My days are filled with spin classes, yoga, walking, jogging, body-weight exercises, and stair climbing, so I do not feel guilty when I indulge in a little something something.

I get that everyone isn’t a trainer and constantly being active, but it doesn’t mean you can’t apply what I do to your life. My tip to you is to challenge yourself to add more activity in your day, it could be anything…stairs, push-ups, walking, dancing, or jumping. Get moving!

Gotta Love My Job!

2011-09-01T16:46:00.000-07:00

One of my regular, hard working, peddle pushing, sweat dripping, One Artist Wednesday spinners wrote this great post! Check out her blog at http://djh222.tumblr.com/

One Artist Wednesday

Fitness is an important part of my life. From running half marathons and getting lean with ballet based classes to trying yoga with septuagenarians and struggling through beach bootcamp I’ve tried a variety of classes and experienced a number of inspiring instructors. When you work out 3-5 days a week you better LOVE what you’re doing and who you’re doing it with, which is why I am currently addicted to SPIN classes at the YAS (Yoga And Spin) Downtown LA location.

Each Wednesday at the 5:15pm class our instructor Kristie puts in a special CD of music for that specific session - one with a single artist that will get our blood pumping for 45 minutes. “One Artist Wednesday” is a great way to combine my love of music with fitness. One of the best instructors I have ever had, Kristie LaTray is physically an amazing example of what every woman in the class is aiming for while shouting encouraging, supportive words to help you feel strong in who you are today.

This month she’s shaken things up a bit and every Wednesday there are two artists battling it out for the ruler of SPIN class. Last week Beyonce beat Janet Jackson. Who will take the crown tonight?

SWEAT

2011-08-20T17:27:00.000-07:00

I went to Austin Texas last week and participated in 7 fitness boot camps in a 48 hour time period. Why I did this is another story. Granted it was hot as a pepper pudding, as my mom would say, but before the workout even began, I was sweatier than a glass of ice water in a Bikram yoga studio. When I looked around I realized I was sweating more than everyone else, including the men...not so fabulous!

Today I taught two spin classes back to back and I was sweatier than a long tailed cat in a room full of rocking chairs. Over the years, I've noticed an increase in the amount of sweat my body has been producing. And over the years, my fitness level has been advancing. This lead me to do a little research about sweat.

From a biological standpoint, I know that sweat is the body's cooling system. The body releases a plasma fluid containing electrolytes through the sweat glands and then it evaporates from our skin thus cooling the body. But why do I sweat more now that I am in the best shape of my life? Well, sweat can depend on our genetics, gender, environment, intensity of the workout and our training level. Hmmm... okay, I can say my workouts are more intense now, so that's a factor. Come to find out endurance training leads to more sweat in many instances. So this is why I sweat so much. I also learned that the more sweat the body produces from endurance training, the less sodium it loses in the through sweat. Guess I will continue to pass up those sports drinks.

Fat Burning Tip #9

2011-06-24T10:59:00.000-07:00

Eat all food groups. Each day our body craves protein, carbohydrates (yes carbs!)and fats. Our body is designed to use protein, carbohydrates and fat to function and provide us with energy. Each type of nutrient helps us in different ways.

The key to burning fat is quality, quantity, and timing of the food you eat. Eat the best of these foods in small portion sizes often.

Peace Yoga

2011-06-24T10:04:00.000-07:00

Last night after teaching Ultimate Fat Burn and a spin class, I treated myself to yoga at Peace Yoga downtown taught by Cherie Rae. I love this place! The space is warm and inviting. Upstairs is a raw food cafe and downstairs is an amazingly beautiful yoga room. I looks like a nicely designed yoga cave. Last night, i arrived late, right after my spin class, Cherie doesn't mind. :-) I found a space and jumped right into class. It didn't take long before my body became an inferno and the sweat came pouring out. After practicing a series of sun salutations, hip openers, and balancing poses, I welcomed corpse pose and relaxed to the sounds of a live harp.

After yoga, I went upstairs and hit up the cafe. I had raw pizza and kale salad. The raw pizza is basically flax crust topped with avocado and tomatoes and some other indistinct but tasty spices and the kale salad was fresh and delicious. If you have not tried gourmet raw food, you must! It is surprisingly delicious and your body will love you for it. :-)

Living Food

2011-06-23T16:41:00.000-07:00

Ever wonder about the food you eat? I was at Peace Yoga speaking with Cherie Rae drinking a fabulous smoothie made by her and we were talking about living food. Living food is what raw foodies call everything from the earth like berries, cherries, broccoli, carrots and etc. This food remains living until we cook it. Many fruits and vegetables are most beneficial in their raw state or slightly steamed. I am making a pact with myself to eat more "living" foods. It's amazing how good I feel when my diet is packed full of vegetables. I feel more energized, light and happy. Try it and notice the difference.

The Food Challenge

2011-05-26T15:17:00.000-07:00

I am so peeved. I bought a brand new Kenmore Fridge 2 years ago and it is broken. Of course I did not buy the extended warranty. Silly me for thinking it would last a while. I remember Refrigerators lasting a good while, at the very least 7 years, right? They just don't make things the way they used to. Fixing it costs about what I paid for it. Needless to say, I am not getting it fixed. I am moving within the next few weeks and more than likely my new apartment will have a Fridge, so I made the decision to go without.

Now the challenge is eating healthy and not spending a fortune. So far I have been hitting the market every couple of days or so. I've found a bag of salad greens can last a good 24 hours. Today I bought spinach, tomatoes, blackberries, watermelon and some chicken from El Pollo Loco. For lunch I had 2 pieces of chicken, rice (homemade brown rice), and a spinach-tomato salad with balsamic dressing (homemade) and watermelon. I still have some salad and fruit left. As a matter of fact, I just had some blackberries for my mid-afternoon snack today with a peanut butter sandwich. Tonight, it's going to be black beans, brown rice, salad and watermelon.

Fat Burning Nutrition Tip #8

2011-02-11T05:00:00.000-08:00

Get rid of the processed foods! Canned food, processed meats, high-sodium frozen foods and canned soups, etc. Avoid white flour, and added sugars. If you want to lose the fat and have a healthier more energetic life, let it all go.

Okay, so there are some exclusions in this tip. If you eat canned, avoid meals in a can like chili, ravioli, spam, spaghetti, and etc. Ultimate Fat Burn approved canned foods are in their most natural form and include tuna, salmon, sardines, beans, veggies, and fruit all in spring water or their natural juices.

Fat Burning NutritionTip #7

2011-02-10T05:00:00.000-08:00

Get rid of the junk food! It may be hard, as salty and sweet snacks and drinks can be quite addictive. This is necessary!

Is there anything else to say here?

Fat Burning Nutrition Tip #6

2011-02-09T05:00:00.000-08:00

Eat fresh produce (i.e. fruits and vegetables) whenever possible, you can never overdo it on these foods, especially veggies. Eat a variety of raw vegetables and fruits daily. Vegetables are a packed with nutrients to keep you feeling full and when you eat enough of them often, you will see your cravings for salt and sweets curbed!

I do my best to eat foods that are in season. If there is a farmer's market nearby, they usually have great deals on in season fruits and veggies. I also look for new recipes using veggies I've never eaten or rarely eat. This can sometimes be a disaster, but you never know til you try it!

Fat Burning Nutrition Tip #5

2011-02-08T05:00:00.000-08:00

Prepare your meals. Whenever possible, prepare your own food. You save money and calories. You know exactly what you are adding to your food and you control your portions. When you eat out, the food often has additives that make for a higher calorie meal.

Again, this takes time and effort. So what, just do it. You gotta do what ya gotta do to get what ya wanna get! Commit!

2011-02-07T10:19:00.001-08:00

Mondays are the best days to do something that frightens you. It's good to get out of our comfort zone. Now I'm thinking about what I might do today...

Fat Burning NutritionTip #4

2011-02-07T05:45:00.000-08:00

Plan your meals. Planning makes your life much easier. Take snacks with you everywhere you go and know what you are eating for the day. This keeps you on track calorie wise and helps your energize your day with healthy food choices.

Yes, this one takes time and effort. Instead of whining and crying about how hard it is, just do it. Yes it takes time, yes it will take some effort. No one said it was easy. Commit. Commit. Commit!

Fat Burning Nutrition Tip #3

2011-02-05T19:43:00.000-08:00

Eat every 2-4 hours. I am not saying sit down to a huge meal every 2 hours, but graze throughout the day on highly nutritious food. The goal is to never be hungry. Ever notice when you are hungry, the temptation to eat heightens and you are more likely to eat whatever is in sight? Avoid this by eating often.

Let me tell, This is a hard one for me. It is so easy to fall into the trap of being too busy to eat. Each and every time I do this, my hunger leads the way and I find myself eating something fast and full of fat and calories and then it has the nerves to not even taste that good!

The best thing to do is take a time out and eat!

Fat Burning Nutrition Tip #2

2011-01-25T18:59:00.000-08:00

Write it down! Fat loss is a simple equation of calories in vs. calories out, meaning work out more calories than you take in. You have to know what you are eating and drinking. Quality of food matters just as much as your quantities. I suggest keeping track for at least a month, by then you will get the hang of things and have better intuition about your diet.

Keeping an online journal is better. Join a free site like www.myfitnesspal.com or 411fit.com to keep track of your calories. At first it may seem tedious because you have to input your data, but you can save meals and foods you eat often. I like the online journals better because you can see the breakdown of your calories from protein, fat and carbs as well as sodium. It's good to know all of this information. Knowledge is power!

Fat Burning Nutrition Tip #1

2011-01-20T18:17:00.000-08:00

Know your daily caloric goals. You must know how many calories you need to consume daily to meet your energy needs. To keep your metabolism functioning efficiently and your body burning fat (rather than storing extra calories as fat) this is a MUST.

Here is a cool formula to help you calculate your resting metabolic rate (RMR), amount of calories your body needs to function. Keep in mind this is a rough estimate, but it will get you on the right track!

1. Calculate your RMR
Body weight x 10 = RMR

2. Calculate your daily activity burn
(everyday activities i.e. walking, talking, laughing, etc.)
RMR x 20% = Daily activity burn

3. Add your numbers
RMR + Daily activity burn = maintenance factor

Example: a 5’10”, 140 pound woman
RMR = 140 (body weight in pounds) x 10 = 1400
Daily activity burn = 1400 (RMR) x 20% = 280
Maintenance Factor = 1400 + 280 = 1680

Sneak in the Veggies

2010-12-22T13:20:00.000-08:00

I like to sneak veggies into my diet whenever possible. Today I had a smoothie for breakfast and I started with a spinach and water base. It was delicious. Surprisingly you cannot taste the spinach and it just tastes like blended fruit. Check out the video! ;-)

Hair

2010-12-16T13:36:00.000-08:00

I've cut it, shaved it, dyed it, straightened it, curled it, pressed it, weaved it, braided it, loved it, hated it, ignored it, and embraced it. I've been angry, sad, happy, regretful, confused and down right dramatic over it. I've cried, whined, and rejoiced about it. I've spent so much money on it, I could have a funded my college tuition. In return, it has been begging for acceptance, love, and care.

Hair simply is what it is. No matter how much a curly head wants to be straight, curly always wins and vice versa. No matter how much black hair wants to be red, or brown or blonde, nature prevails. So in comes the question should we continue this fight, knowing the temporary fix is just that, or should we give in to nature and just accept what God has given us naturally? Well, I vote for acceptance with a some modifications. I think its okay to make styling modifications. But in the end trust and know that nature always prevails.

For the last 14 months or so, I have been ignoring my hair. I just kept shaving it off every 2 weeks or so and lived a maintenance free life. It was very liberating! I saved so much time and money because I shaved it myself and I spent less about 1 hour per month shampooing, conditioning, and shaving my hair (or lack there of.)

Now, I am jumping back into the crazy pool. I've decided to let it grow. What a journey. I've got less than an inch all over. I intend to grow a fat fro. I will be as maintenance free as I can. I am not going to put chemicals in my hair and I have created a simple hair routine of natural oils and cleansers, conditioners. My product junkie days are well behind me. Acceptance is such a key factor in loving myself, inside and out. I love my kinky roots!

My Mom Rocks!

2010-12-09T17:40:00.000-08:00

My mom came to visit me this summer. She actually took a boot camp class and a spin class! She rocked it! My mom is so strong and I get her to do lots of things she otherwise wouldn't. I bring adventure to her life. If she had it her way, she would be happy lounging with a glass of wine and watching all her favorite shows in the DVR.
She told me I inspired her to try yoga, because she wouldn't take my yoga class over the summer b/c she didn't want to spend her entire vacation exercising. To make a long story short, she found a yoga class in her hood. Great! So she started taking a "sweat yoga" class and she loves it!

I spoke to my mom today and she told me she bought a spin bike. I can proudly say I am her inspiration for this purchase as well. To tell you the truth, I didn't know individuals bought spin bikes. She is slowly adding more to her home gym. I am making it my mission not to let this become another high priced clothes hanger for her. She told me it came with a 40 minute DVD. What? They make Spin Videos? I am going to visit Kansas City for Christmas, and I am going to have to make her a Kristie Style Workout Video.. oh yeah - It's on!

My Dirty Little Secret.....

2010-09-18T15:30:00.000-07:00

As I look back over this summer, I realize that I have a dirty little secret... my diet sucks! Okay, so maybe "SUCKS" is a strong word. But I have not been getting enough fruit or veggies and I have been surrendering to my sweet tooth. Oh my sweet, sweet tooth kicks in like Bruce Lee! I have been eating Ben & Jerry's Mint Chocolate Cookie, doughnuts, cake, cookies and another vice is hot wings and french fries, not necessarily together. My saving grace is that I am extremely active and I run, walk, jog, and spin multiple times daily.

People say, that means you can eat whatever you like and not gain weight. My answer to that is yes but heart disease has no weight requirement. I want to be the healthiest I can. I also notice a vast difference in my energy and overall excitement for life when I am eating more fresh fruits and veggies. So my mission is to get a minimum of 10 total servings of fruits and veggies a day!

Today I decided to take action and get more of the good stuff into my life. I made a Portabella Mushroom Burger and it was so damn good and juicy! I marinated the portabella for 10 minutes with olive oil, balsamic vinegar, a dash of sea salt, pepper, and itallian seasoning. I cooked it 5 minutes on each side in my NuWave Oven. Then, i grilled onions, roasted red peppers and sundried tomatoes. I toasted the thin buns and topped it all with 1/4 avocado and smeared another 1/4 avocado on the bun. MMMmmmm...good!

Take some time for me!

2010-08-17T12:29:00.000-07:00

Today I took a yoga class! So, you're probably asking what's so exciting about that. Well, being a teacher makes it that much harder to take time for my own workouts. It's so much more fun being the student. I actually love taking classes because I don't have to think about my workout. I can just show up and follow the teacher's lead. I was feeling sore and stiff, so this was much needed. A good thing about teaching at YAS (a yoga and spin studio)is, I get to take all the classes I want for free!

True or False - Indoor cycling makes your legs bulky?

2010-08-16T17:30:00.000-07:00

After teaching an indoor cycling class at YAS Downtown LA, a student comes over and says "I liked the class but i am scared to spin too much, my friend said her legs got really bulky from cycling." My reply? Well, not to brag, but there i stood - toned and lean (not bulky). I said, "Do I look bulky?" She smiled coyly. I continued, "I teach 8 classes a week." Enough said. It is a myth that cycling makes your legs bulky. However, the key is to add resistance to your ride and roll with good form. When you cycle without resistance it can bulk your legs up. So if you ever find yourself in a spin class, remember to tap it up!

The truth of the matter is spinning helps to strengthen your core, sculpt your legs, burn calories and sweat our toxins. It is a great cardio workout and it's fun, fun, fun! As a matter of fact I am going to teach a class now!

Ciao!

How do you stay so fit?

2010-08-11T17:20:00.000-07:00

People always ask how I stay so fit. What do I do? Do I follow a special diet? I always say I'd be a millionaire if I wrote a best selling book about how to get fit. Actually that's not a bad idea... but for now, I want to blog about it. I live in downtown Los Angeles and lead a very active life as a fitness instructor. I teach boot camp, spin and yoga classes and I have a handful of personal clients I work with. So that keeps me busy enough, I also model and act as gigs come up.

So back to the question at hand, how do i stay so fit? I'll try to sum it up:

I exercise at least 5 days a week, multiple times a day.

I walk a lot!

I eat pretty good, but I am not obsessive about it (i.e. I don't feel guilty when I have an occasional pint of Ben and Jerry's Mint Chocolate Cookie! MMmmm! (occasional being the key words!))

I laugh a lot

I play a lot

I have fun

I stay informed on subjects dealing with health & fitness

I make the effort

The decision to live better was a life choice. This decision has affected me mentally, emotionally, physically, socially, and even spiritually. Just a little about my background, I never played sports, in fact I was quite uncoordinated growing up. I was always thin, but not the least bit healthy. My food staples were McDonald's and Taco Bell. The only vegetables I knew were canned, and four fruits ruled my world-apples, grapes, bananas and oranges. When I was 20, my doctor told me I had high cholesterol and if I didn't make some changes I would need some meds. I took that news seriously! I started working out that week. I didn't know what I was doing but figured an hour on the elliptical was better than sitting around. If I had to grade my health at that time, I would give it a D. My endurance was terrible and I couldn't even touch my toes. My only saving grace was walking across the college campus daily. When I heard the news from my doctor, it motivated me to change my lifestyle. It has been quite a journey from being the "fat", skinny girl with high cholesterol to the fitness chick I am today. I just want to share how i stay fit and inspire others. You don't have to be an athlete or expert to change your life. Just the motivation, drive and follow-through to say enough is enough and mean it!

My main motivation is quality of life. I want to experience all that life has to offer and I want to have fun and be happy! I know my chances are much greater the healthier I am. Join me on this fitness journey!

Celebrate Each Victory

2010-01-16T00:33:00.000-08:00

2010 is in full effect. It's a new year and naturally a time of reflection and creating new goals to create the body we want and more importantly the life we want. This can be right on time or overwhelming depending on our assessment of the past year.

I've spent the last 3 weeks basically on bed rest, because I had bunion surgery. Quite frankly, I was sad, hormonal and emotional. I remembered how much exercise helps me release stress and increase my sense of well-being. Really, it does work. Exercise is amazing! I imagined myself in the park taking a yoga class, under a bright blue sky, with the sun's warmth gleaming on my skin. I imagined myself hiking with friends up to the top of my favorite trail and stopping at the top to look at the amazing view Hollywood. I imagined myself, running and running and running until i just couldn't run anymore. And then the pain in my foot brought me back to the reality of my situation. I won't be running or putting real pressure on this foot for at least another month...maybe.

As I am now getting back in the groove of walking, and wearing soft athletic shoes instead of that awful boot, given to me by my podiatrist, I am searching for motivation to exercise with modifications. I just don't find as much joy in focusing on upper body or one-legged exercises. I don't want to exercise at all until I can workout the way I am accustomed.

As I sat in a funk feeling a bit regretful and a bit sorry for myself, I asked a simple question... "How do I get over this?" I began to count my blessings and I heard my podiatrist's advice in my ear, each day do a little more than you did the day before. And that's what I did. In that moment I chose to do a little at a time and celebrate. The next day, I did a little more and celebrated some more. So I pass to you the same advice for your fitness journey, choose to do something that promotes your health today and celebrate. Get up the next day and do a little more, and celebrate each victory.

2009-10-25T23:35:00.000-07:00

Do any of these situations sound familiar? Your money is funny! The baby won't stop crying. The phone keeps ringing. The boss is on your last good nerve. Your significant other is annoying you. There never seems to be enough time in the day.

Let's face it, we've all been there, stressed out, emotional, and sleep deprived. But what you do with this energy can be the difference between a slim and sexy waistline or not.

If you tend grab the remote to the TV along with a pint of Ben & Jerry's, or perhaps a meal deal at the- oh so convenient- fast food joint, a bag of cookies, doughnuts or something high in calories and low in nutrients, the way you handle stress can play a major role in weight gain and other health issues. Here are my top 5 “Reduce your stress level and your waistline” coping methods.

Meditate - it's not just for tree huggers and vegetarians. The purpose of meditation is to make the mind calm and peaceful. Regular mediation can lead to bliss. If you are a beginner there are guided meditations you can download for free online!
Create a Power Statement – A power statement is a reminder of who you are and your capabilities. When you feel the stress mounting, simply stop, take a few deep breaths and say your power statement aloud or silently. i.e. I use my courage to face fears head on. I am larger than my circumstances.
Workout! – Yoga, pilates, biking, swimming, walking, or jogging all great ways to physically spend the pinned up stress energy inside your body.
Journal – Writing is a form of expression that may help you get out, what is energetically stuck inside of you.
Enjoy Family and Friends – Sometimes a good time with the ones you love is just what the doctor ordered. Whether you play chess, candyland, good conversation, or have a dance marathon, enjoy your favorite pastime and enjoy the precious moments of life.

The key of healthy living is in your choices. Choose wisely.

Dream it. Be it. Do it! And know that it is yours.

Become an Adventure Foodist

2009-10-18T13:09:00.000-07:00

You may find that you are not adventurous with your food choices. Do you find yourself eating the same thing day after day, week after week and season after season? It’s so easy to stick to the familiar and not venture out of our comfort zone, especially when it comes to food. There is no better time than now to get over it and become an adventure foodist.

An adventure foodist loves trying new and adventurous foods. If they are fearful, they use their courage to face fears head on. An adventure foodist will try anything once. For the sake of healthy living, let’s focus on fruits and veggies, and not the fried kind. A colorful diet is a fabulous diet.

Now, as a newly recognized adventure foodist or adventure foodist in training, I challenge you to buy something new every time you visit the grocery store. Fall is here and there is a wonderful array of food waiting to be discovered by you.

You may be wondering if I follow my own advice. Well, as a recent, self-proclaimed, adventure foodist I discovered eggplant. I love eating eggplant, but I have always been intimidated by the big purple blob I see at the market. One day I just bit the bullet and bought one. I got it home and I must admit I just stared at it for a couple of days. Then, I did it. I sliced into this spongy mystery and sautéed it in olive oil, garlic, sea salt and course black pepper. It was edible…not quite the spicy eggplant I enjoy from the Thai food joint but the fear was gone. Later, I went online and found a recipe for spicy eggplant, which I will be testing in the near future.

When we choose to step out of our comfort zone, i.e. eat new foods, we grow. We take ourselves out of auto-pilot and begin living in awareness. Take this awareness with you to the grocery store and choose a new fruit or vegetable. Browse the produce section and research what you will choose in your next visit. Have fun with this and include your friends and family. You may just discover being an adventure foodist wasn’t as scary as you thought.

Dream it. Be it. Do it! And know that it's yours.

Increased Intensity = Increased Results

2009-10-11T20:56:00.000-07:00

Research shows many active adults are not seeing physical benefits of their workouts. Have you found yourself trying to tone muscles but they still appear flabbier than you prefer? Have you been holding on to those last ten pounds for the past 6 months? Have you hit a wall and just don’t see the results? Chances are you need to increase your intensity to increase your results.

Intensity is the X factor in any workout routine. It’s one thing to get on the treadmill for an hour a day, it’s another to have intervals of sprinting that sends your heart-rate up to a level you’ve not felt before. It’s one thing to go outside and walk for 45 minutes, it’s another to take a jump rope with you and mix in one minute rounds of speed rope. It’s one thing to do squats and lunges to tone your legs and another to rev it up with a hop between each lunge and squat. There are many ways to add more intensity to what you already do. The results will make you a believer in getting the look you want the old fashioned way – through a healthy diet and exercise.

It’s not the length of time you exercise that is most important, it is the intensity of the workout. Remember Increased Intensity = Increased Results!

Here are a few simple strategies to help you intensify your workout!

Jumping Rope
Did you know you can burn up to 250 calories in 15 minutes jumping rope? Of course it depends on your weight and the speed you jump. Jumping rope is one of the most effective exercises you can do. It is a full body workout! It tones the muscles of your upper and lower body; it works your brain by combining coordination, agility and timing; and best of all it conditions your heart!
If that isn’t enough for you, jump ropes are inexpensive, portable and a ton of fun. You can even jump rope with children and in groups. For more fun try double dutch!

Add jumping rope to your already established routine:

If you walk outdoors, walk for 3-5 minutes and jump rope for 1 minute for the entire length of your walk.
If you are weight training, jump rope between sets.
If you are watching television, jump rope during the commercials.
When you go to the dog park, jump rope vs. sitting on the bench while your dog plays.
If you are with your children at play, jump rope with them. Have a “who can jump the longest” contest.

Plyometrics
Plyometric exercises produce fast and powerful movements that improve the nervous system. In plyometric exercises you use your own strength in energetic jumping, hopping, skipping, and sprinting movements. These exercises will definitely increase the intensity of any workout.

Plyometric exercises can safely be performed in a controlled fashion. Proper form rules everything! In any exercise you do, ALWAYS do it the proper way. Quality always gives you results you want, quantity feeds the ego. Learn to do these exercises correctly and only do what you can properly.

Add plyometrics to your already established routine:

If you walk outdoors, walk for 3-5 minutes and find a curb and hop up with both feet and carefully step down. It is important to land softly on the balls of your feet. The goal is to be graceful like a cat. Increase your speed as you become comfortable with this exercise.
If you are doing squats and lunges, complete your reps and in lieu of resting between sets, do jump lunges or squats. How many? I recommend doubling the stationary reps then rest 30-60 seconds and repeat.
Jump Rope! See above.
Take your children for a walk and skip every other block.
Take your dog for a walk and skip every other block.
Add a clap between push-ups.

Interval Training
Interval training is alternating bursts of high intensity training with moderate activity. Since you know jumping rope and plyometrics are a great way to add intensity to your routine, this one is a no brainer. Here are a few interval ideas to get you going.

Walking or jogging at the same pace on the treadmill? TRY adding 30 seconds – 1 minute sprints for every 3-5 minutes.
Weight routines with a rest in between a full set? TRY jumping rope, lateral hops or something that gets your feet off the ground between full sets.
Watching TV with the children at home? TRY dance intervals, everyone gets up and dances HARD for 3 minutes or more.

Increased Intensity = Increased Results! With each and every activity you take part in, give it your all. You will cut down on your frustration, obtain your goals, and love what you see. You can add intensity anytime, not just at the gym or during your exercise time. Add intensity at work by running up the stairs instead of taking the elevator. Think outside the box and add intensity all over your life. I believe Increased Intensity = Increased Results is physical as well as mental. I challenge you to intensify your life.

Dream it. Be it. Do it! And know that it is yours.

Ten Tips to Help You Drink More Water

2009-08-06T14:37:00.000-07:00

When the body is hydrated, it functions optimally. Being hydrated can help you become energized, release water retention, lubricate the joints, relieve back pain, and lose weight!

Here are tips to help you drink more water throughout the day:

Commit to drinking more water each day.
Set goals and commit to drinking a certain amount of water each day.
Keep track of the amount of water you are drinking.
Drink a glass of water when you wake up in the morning and before bed.
Whenever you feel hungry, drink a glass of water (thirst is often mistaken for hunger.)
When on the go, take a container filled with water wherever you go. (Help save the planet and use a reusable container!)
Add some lemon, orange and cucumber slices for natural flavor.
When dining out, order water to drink – it is also a good way to cut your calories.
Drink warm water, you can even add a bit of fresh squeezed lemon or orange juice for flavor.
Have a glass of water near you while you are at work, on the computer, watching television, working out, and anything else you do on a regular basis.

If you fall short of your goal, don’t be too hard on yourself. Do take a moment to contemplate what stopped you from reaching your goal. Think about where else this, thing that stopped you from drinking the amount of water you committed to drinking, stops you. Chances are, this isn’t the first time it’s stopped you from something, it may also cause you not to hit other goals in your life. Now all you have to do is re-commit and begin fresh the next day. Continue until you are habitually drinking plenty of water and reaping all the benefits.

Until next time...
Dream it. Be it. Do it! And know that it's yours.

Water - Nature's Necter

2009-07-20T17:27:00.000-07:00

There is a lot of information floating around about the importance of water and varying information about how much one should drink each day. So let’s clear it up once and for all why we should drink water, signs of dehydration, and how much is enough water.

Drink Water

As you probably know, about 75-85% of the human body is composed of water. This water is a part of every cell, tissue, and organ in the human body. The body cannot function without water and from an anatomical and physiological standpoint, water is an absolute necessity! Water:

Regulates the body temperature and metabolism
Removes wastes from the body
Carries nutrients, oxygen and glucose to the cells to produce energy
Provides natural moisture to the skin and other tissues
Cushions the joints and helps strengthen muscles
Serves as a lubricant
Helps move food through the intestinal tract and eliminates waste- the best detox agent!

Signs of Dehydration

By the time you are thirsty you are already dehydrated! About 75% of Americans are, in fact, dehydrated. A person is just as likely to become dehydrated in the winter vs. the summer. Just through the body’s regulatory activities of respiration, perspiration, urination, and elimination the body loses 2-3 liters of water per day. A 2% drop in the body’s water supply can trigger these signs of dehydration:

Fatigue
Headaches
Thirst
Dizziness
Constipation
Indigestion
Weight gain
Fluid Retention
Dark and pungent urine

Drink “Enough” Water

As a rule of thumb, my advice is to drink half of your body weight in ounces of water. For instance, a person weighing 200 pounds should drink 100 oz. of water per day. Remember, the goal is to drink enough water so you do not become thirsty.

Are you wondering if tea, coffee, soft drinks, or low-caloric drinks count towards the “half your body weight” rule? Well…trust and know that nothing beats nature’s nectar, pure and clean water.

Five Ways to Exercise at the Office

2009-06-05T12:00:00.000-07:00

If you find it difficult to exercise because you are stuck in the office all day, don't fret. I have five simple ways to increase your physical fitness.

Always take the stairs. The higher up your office, the better! Take the stairs down and definitely take them up anytime you need to run an errand or take a much needed break outside.
Stretch! Did you know the more flexible you are, the least likely you will be to injure yourself? Not to mention it just makes you feel better. Stress can cause tight muscles, release the muscle tension and release the stress.
Do Push ups. That's right, when you find yourself day dreaming at your desk or having brain fart moment, stand up. Position yourself on the edge of your desk in push up position. Do a set of 10-20 push ups and then get right back to work. This might just inspire you with a new idea.
Do Squats. After sitting for a long period of time, you may be wondering if the commercials are true and diagnose yourself with restless leg syndrome. Hold your horses before you pick up the phone to call the pharmacy. Get up and strengthen those muscles by squating. Take off the stilletoes if necessary and do 25 squats. Not only will your blood begin to flow but you are getting a head start on sexy legs sure to turn heads.
Do Tricep Dips. Use a chair that is not on wheels, perhaps there is one in the break room, or the edge of your desk if it is stable enough. Be sure to combat turkey arms that keep waving once you've stopped by building the muscle tone in your triceps.

Remember some physical activity is better than no physical activity. Follow these tips with confidence and know you are on your journey of being fit and fabulous for life.

Until next time... Dream it. Be it. Do it! And know that it's yours.

Belief Busters!

2009-06-03T18:31:00.000-07:00

Now that you know what you are thinking, let's examine where these thoughts come from. Our brains are like computers. We are programmed with beliefs that lead to our actions. We are programmed by our culture, parents, society, friends, media, music, advertisements, religion and more. We live accepting our beliefs. The excitng fact is that our beliefs can be changed.

Look over your list from last week's assignment of jotting down negative or non-supportive beliefs about our body image. Did you write down what you were doing around the time that non-supportive thought popped in your head? Chances are, something unconsciously triggered this thought. For instance, you may have noticed while watching one of your favorite television shows, you had an urge for pizza, fast food, chocolate, or even ice cream. You may have noticed you felt inadequate while flipping through magazines, driving down the street past billboards, or even listening to the radio. Or perhaps you noticed after talking to a parent, friend, or loved one you were more self-conscoious about your weight. You may have even found yourself in the presence of a could be companion and just didn't feel like you measure up.

So now you're probably thinking, what can I do about this? What can I do to get rid of these thoughts? Do i have to stop watching television, reading magazines, talking to my family and friends, and not try to attract a possible companion? Of course not. But you can face these issues head on. Live with knowing you may never get rid of a thought. You can, however, manage the way you process thoughts.

For example, you are watching television; you get an urge for ice cream. You now feel bad as you are trying to lose weight and you know ice cream will not help you reach this goal. You begin to think, I'm never going to lose this weight, it is so hard to eat right. STOP. Acknowledge this thought. Replace it with, 'I will lose this weight, I can eat right and it will be easy.' Even if you don't believe this right away, you are sowing seeds that will change that non-supportive belief you have about yourself.

If you spend a large amount of time watching television or browsing magazines and you know it tempts you to eat unhealthy food or makes you feel inadequate, you can limit your time doing those things or even eliminate it altogether. Replace the tv for exercise, podcasts, or a good book and instead of the magazines, read articles in the newspaper or online. As far as the people in our lives, we can't choose our family but we can make a stand and show others how to treat us. Be open about how a parent or significant other makes you feel. The stronger our sense of who we are and what we are capable of, the stronger our self-control and desire to follow-through by our actions.

The next time a non-supportive thought pops in your mind, acknowledge it - never entertain the thought. Replace it with an opposing supportive thought. And move on.

Be consistent and VERY patient, these things take time.

Until next time, Dream it. Be it. Do it! And know that it's yours.

Emotional, Mental, Spiritual, and Physical Fitness

2009-06-03T15:49:00.000-07:00

Welcome to Fit and Fabulous For Life. This blog is dedicated to giving fabulously simple physical, emotional, mental and spiritual fitness tips to busy people who want to live healthy and have fun doing it.

The first step in being fit and fabulous for life is realizing fitness is not just about the physical body. We are also emotional, mental and spiritual beings. In order to achieve fitness wholly, we must work on all areas of our being. It is important to accept ourselves wholly.

Being a personal trainer for over 8 years, I can think of so many instances where people want to know how to get flat abs, sculpted arms, and a butt tight enough to bounce a quarter. When I begin talking about cleaning up their diet or the cardiovascular work required to make it happen, some people get excited about the challenge, while others loose all enthusiasm. A major reason this happens is due to our beliefs about ourselves and what we are capable of. There is a proverb that states... For a man thinketh in his heart, so is he. Simply put, our thoughts lead to our feelings. Our feelings lead to our actions. And our actions lead to our results.

Ever wonder why you've been dieting for years and still can't take off the weight? Or better yet, why you seem to gain more weight with each new diet? Or why you exercise and seem to not see results? Or why reaching fitness related goals seem to be so much easier for everyone but you? You are not alone. Compartmentalizing physical fitness is an ineffective approach to achieve fitness goals and maintain them for life. Think I'm kidding? Just take a look at how many people you know, including yourselft that have started diets and failed. How many have started working out with personal trainers and fitness groups, but didn't maintain the results? How many have started a new fitness craze that worked for a while but after the thrill of doing something new is gone, so are the results. And my personal favorite, how many have an entire home gym of fitness equipment, but fail to use it? You know what I am talking about especially if your treadmill has seen more hangers than miles.

We must look at ourselves wholly and workout our mind and spirit along with our bodies. Then we will see lasting results and become fit and fabulous for life and pass that lifestyle on to generations to come.

Here's a homework assignment for those who have non-supportive associations around their body image. This can be the person who believes they are fat to the person who believes their butt is too big or their butt isn't big enough, to the person who believes they would be perfect if they lost just 5 more pounds. Whatever the case, if you don't believe you are perfect as you are, at this moment, I want you to be aware of what you are thinking. For one week, carry a small notepad with you EVERYWHERE. Jot down any thought you may have that is not supporting you. Do it for an entire week. As an added bonus, write what you are doing when or just before that non-supportive thought invades your mind. Don't cheat yourself. This is an important exercise that may just surprise you. We will revisit your results in a week!

Until then, Dream it. Be it. Do it! And know that it's yours.