Monday, December 21, 2009

Shakeology- Eat Healthy Now

Looking for a way to eat healthy and feel amazing. Here is a great tip. Watch the video clip and get started now. I am here to help you get started. For me, I am starting to take Shakeology regularly because over the past couple of years I have been diagnosed with Hypothyroidism and my energy is zapped and I have suffered from migraines and psoriasis for my whole life and now I am having stomach issues. As healthy as I am, I am missing some key things in my nutrition. Well, not anymore. I will update you with my results and would love for you to join me in this daily shake to help you get in the nutrition you need as well.

Join us!
I am on a mission to take Shakeology daily.
contact me for more info: or visit my site to learn more about Shakeology now at:
thank you and as always,
Love Life, Laugh as You Live and Stay Fit,

Thursday, December 3, 2009


FAT! What does this word mean to you? For me it is just a word to describe, a very neutral description of the body. This is more about what you use the word for. What has the word or description of fat, meant to you in the past compared to how you view it now?

I think it can be hard for some of us to use this word,fat, we think we are hurting someones feeling by calling them fat, like it is a bad word. I have also heard the word fat used freely to describe one self. I think if you own the word, Fat,in a healthy way, not putting yourself down or making fun of yourself or others it is really just a way to describe. If you are using the work fat to insult or hurt someone than yes by all means it is bad.

For me I like to talk about fat and being healthy together. You never want to feel like you are being forced to exercise or eat clean. When you take a bunch of rules that were thrown at you with the words "BECAUSE YOU ARE FAT" attached to them, and you try to follow it all, the negative feeling you have just grows bigger and stronger. We need to look at it a bit differently, in order to find the true reason to staying on track and the real desire to exercise and eat clean.

So, I ask you to think about this. It isn't all about how much you weigh, it isn't about not being called fat anymore. I know people I talk to tell me that those things do have something to do with it, but it is really starting out loving you and your body and understanding that you need to be healthy. When you are overweight you are at risk for so many diseases. This is about you finding a fun form of exercise, and eating clean healthy foods. This is about you being conscious of your choices and knowing that you are doing everything you can to be around longer.

Yes, I agree that certain things will motivate you to want to look better. Go for it and look your best, just remember to feel your best as well. Focus on what is important to you and start to create inner motivation. When you have that, no one will stop you!

Love Life, Laugh as you Live and Stay Fit,
Danielle Laux

Monday, November 30, 2009

love my Shakeology

Watch this video on my blog site and see how Shakeology makes so much sense.

Tuesday, October 6, 2009


Health and Wellness Talk

I promised I would share my Health and Wellness talk. I had a wonderful Opportunity this past weekend to speak to a group of women about Health and Wellness. I was able to share information that some of us know already and for some it was things that they had never heard before. I love to share any information that may move you forward and help you reach your goals.

HI, my name is Dani Laux and I am a Certified Personal Trainer, Fitness Instructor and Coach. As a Fitness Professional it is my passion to help people in a lot of different areas related to health and fitness/wellness. I really love to help women that are ready to take action and move forward in their lives, help them learn how to take care of themselves in many different ways.

Today I will be sharing with you key areas to health and wellness- meaning how to live a healthy life and be truly well. Being healthy is more than just how someone looks or seems on the outside, you see when we put the wellness side together with the healthy side of ourselves we will see deep inside our Body, Mind and Spirit, not just an outside appearance. So, we will see and feel how healthy our mind, body, and spirit actually are.

I give an example for you to visualize- Two women, one more physically attractive on the outside, hair, makeup, clothes. She may seen like she has her life all together, she may be very unhappy on the inside. The other, doesn't seem to care for doing her hair or makeup, but she is so happy inside and when you talk to her, you know it. This is more about what we see on the outside. Now, how about we put fitness into this example. The one women is very fit, you can see that her body may be a bit larger than some but she is firm and her body fat % is at a good healthy level. The other women who may actually be smaller than the first, is more frail and doesn't appear to be tone or fit. I give you this example, because, I want you to understand that being thinner or bigger isn't always what it appears to be.

OK, so let's talk about body fat so we have a better understanding of what I am talking about. Fat is a necessary component of a healthy diet and constitutes the body's greatest source of stored energy. Most nutritionist recommend a diet that includes 35% fat. This can be lowered based off of your goals. This fat should be unsaturated, such as olive oil, rather than saturated, such as fats derived from meat. If a person consumes more fat than they metabolize it is stored in fat reserves, causing the person to gain weight. Obesity is defined by the level of body fat: men are classified as obese at more than 25% body fat and women 32%. Although fat plays a vital role, excess fat is linked to a number of health problems. Severe health problems such as diabetes and heart attacks. Now I will tell you that as a Fitness professional, I want women to be below 27% body fat, when you are at 27% you are already at risk for these obesity diseases.

OK, let's get into some steps to help you keep your body fat low and live a healthy well life.

Step 1: Make time for yourself- this is time to be quiet with you and your thoughts so you can make time to plan, prepare, exercise, eat healthy and take care of you! So many of us our taking care of everyone else, that this slips on by day after day. Women tell me that when they take the time for themselves on a daily basis, they are less crabby, they have more patience to deal with everyday things, kids, husbands, work, house hold chores, animals, people and so on. I always say that when you take care of you, you take better care of those around you!

Step2: Plan/Prepare- I want you to think about what your goals and dreams are and then write them down. There is nothing like seeing them written down in your own words to keep you motivated. This is what is important to you, your why, why do you want to be healthy? Now I gave out a planning sheet for keeping track of meals and exercise. This is a sheet you can make as well. Remember no matter how big or small your goals are, they are your goals! The planning sheet should have a place for you to plan all 5 meals for the day and week, and a place to plan all exercise as well. Pick a day or two to work on as many days as you feel you can plan at one time. Some of us like to do the whole week and others like a couple days at a time.
Goals to get you started: Eat 5-6 meals a day, that is eat every 2-3 hours to keep your metabolism going going. Eat a balance of foods: Proteins, Carbs, fats, fruits and veggies. I taught the women how to use the hand as a good way to eye ball your food portion. Tosca Reno shows this in her book, The Eat- Clean diet book. I love it, I have used this method for years, even before I read it in her book.
One serving of lean protein is the palm of your hand. One serving of a complex carb from whole grains is one cupped hand. One serving of complex carbs from fresh fruits and vegetables is two cupped hands together. Next, make sure you are drinking plenty of water. No fast food. Exercise 3-5 days a week and make sure you put down what kind of exercise you are going to do. Walk, kick box, yoga, Pilate's or dance.

I also wrote down some meal ideas for the women and this was eye opening. They were saying things like, oh, all that food, won't it make me gain weight? When I got the point across that this food is eaten every 2-3 hours, so it is spread through out the day, and how the portions really looked. Oh, then it was talk like, uh oh, I always eat more than that portion size and only a couple of times a day. So, I discussed the balance of food at each meal.

Meal 1: 3 egg whites, hard boiled or scrambled with Pam spray. one or two pieces of whole grain toast with natural peanut butter.

Meal 2: 1 cup of non fat or 1 % Cottage Cheese with a piece of fruit or 1 cup of berries.

Meal 3: 3 oz chicken breast, with salad and veggies.

Meal 4: 1 pear with and handful of plain, unsalted almonds.

Meal 5: Baked chicken breast, 1 cup of rice, green veggies.

Step 3: Take Action- Do the plan and check off as you go. understand that things happen in life and someday may get messed up. It is life, move on. Keep going.

Step 4: Follow through and start again- this is where you will sit and see how the week went. Note how the week was affected by anything and why. What worked and what didn't. This will help you see that we all have to keep working on our goals and keep planning and keep taking action.

Keep focused, you are worth it, and remember staying healthy is a great thing you can do for you and all those around you. Make time today to live and see and feel how amazing it is. I will never say it is easy,it does get easier...

Love Life, Laugh as You Live and Stay Fit,
Dani Laux

Monday, September 14, 2009

Do you eat whatever and expect to see results

OK, these have been some of my thoughts lately, from some conversations I have had and or heard and just need to talk about.
Do you follow a good nutrition plan? I don't know how many of us really follow the right kind of nutrition plan and how many of us just eat whatever and whenever. I know that in order to get the most energy out of my body and to give the most energy I can give, I need to eat clean and healthy.

Now, do you expect your body to change when you workout, but, you don't eat clean and healthy? You know you can lose weight without the workouts. Yes, I said it, but don't get me wrong. The workouts are needed, you burn fat faster and better, you give your body amazing shape and help your muscles and bones get stronger. It is just my point on how important nutrition is.

So, take the time to get the workouts in and take the time to prepare the healthy food. You can do it. You really have to want it and understand that in order for you to see the results you want to see you have to do something about it. No more, oh, he sees results faster, and oh your just in better shape than I am. That is negative talk and it will keep you in the same place forever. I always told you, it isn't easy. But it does get easier. When you take the time to plan and act, it becomes habit. That is what you need to make it. Find what you like to do and know that you may not like every form of exercise, you just have to do it.

I have plenty of days where I just don't want to cut up my veggies and cook the chicken and I just want chocolate, because I can't stop thinking about it or something else not good for me. We all do!! I am OK, with some dark chocolate, I actually prefer it now.
It is me talking myself into making and preparing the good choices. To give myself and my family good healthy snacks and meals. Of course I have something sometimes and I move on. So, I am saying you are not alone. We have to make it a habit and just do it.
have a great day,
Love Life, Laugh as you Live, and Stay Fit,

Friday, August 21, 2009

Beat the 2-Day Binge

Just wanted to share another great article from Team Beachbody: Enjoy

Beat the 2-Day Binge: Your Weekend Diet Survival Guide
By Whitney Provost
If you've ever avoided your Monday-morning weigh-in because you blew your diet over the weekend, you're not alone. Most people, even those who are not dieting, tend to eat more on weekends than they do during the week. You don't have to be like the average person, however, if you follow a few simple steps. Here are 10 tips for surviving the weekend on a diet.

In a study published in the journal Obesity in 2008, researchers at Washington University in St. Louis followed 48 men and women for a year to determine how weekend eating affected their diets. Almost all of the participants, who ranged from healthy weight to nearly obese, lost weight during the week and gained it back on the weekends. Their physical activity didn't change much; the weight increase was caused by a higher calorie intake. Weekend overeating is so powerful, the researchers found, that it could lead the average person to gain 9 pounds over the course of a year.

Indulging on the weekends can cause you to make up any calorie deficit you created during the week, which means you won't lose weight. And who wants to diet without seeing results? Don't let your days off derail your hard work. Be a weekend diet warrior.

1.Eat within an hour of waking up. Starting your days with a healthy breakfast will give you energy and make you feel full longer. A healthy balance of protein and complex carbohydrates, such as an egg-white omelette with vegetables and whole-grain toast, plain yogurt sweetened with berries, or high-fiber cereal with low-fat milk, will stabilize your blood sugar and rev your metabolism, and it may help ward off hunger later in the day.
2.Stick to your meal plan. There's no reason to change your meal plan on the weekend. If you eat five times a day during the week, eat five times a day on the weekend. When you sleep in on Saturday and Sunday, just shift your meal schedule to accommodate the later start, but keep everything else exactly the same. If you know you're going out to dinner and will want to eat more, simply cut back on the number of calories you consume earlier in the day. But don't skip meals, or your hunger will overpower you at dinnertime.
3.Plan ahead. Weekends are busy with family activities, socializing with friends, and running errands. Part of creating a healthy lifestyle is learning how to adapt your diet and exercise routine to fit any schedule. Know ahead of time when you'll need to eat and plan for it. Bring nonperishable food such as dried fruit, nuts, and nut butters; make a sandwich; cut up some vegetables; throw a meal replacement bar in your bag; or pour some soup into a thermos and stash it in your car. You can also fill a cooler with food for you and your family when you're out all day. Added bonus: You'll all eat better and save money by not having to stop at a restaurant.
4.Lay off the liquor. You already know that alcohol's empty calories and high sugar content are major diet busters. Many people lose their food inhibitions when they drink alcohol, which means they're more likely to make unhealthy food choices after a cocktail or two. If you really want to drink on weekends, have one non-caloric drink such as club soda with lime (looks like a vodka tonic!) or water between every alcoholic drink. And stick to lower-calorie options such as light beer or wine rather than mixed drinks, which can have upwards of 500 calories each.
5.Be the first to order in a restaurant. Set the tone for the meal by ordering something healthy for yourself. Getting your order in first will make you less likely to be tempted by the unhealthy choices of your dining companions. And maybe your healthy selection will convince them to make better decisions about what they're eating.
6.Stay busy. Boredom and loneliness are two common diet hazards. Plan your weekends so they're full of activities, and you won't be tempted to eat mindlessly. Keep up with your P90X® , Slim in 6®, or INSANITY™, get outdoors, play sports, meet friends . . . Just get off the couch.
7.Reward yourself with something other than food. If you've been dieting all week, you may feel like you deserve to indulge on the weekend. But a little splurge can result in slower weight loss. Is it really worth it? Instead of rewarding yourself with food, try something else. See a movie, buy a book or DVD, get some new workout clothes, or have a massage. Find something that makes you feel good and doesn't involve food.
8.Get on the scale. Weighing yourself on a weekend morning can help you stick to your diet by reminding you of your goals. If you "think thin," you'll be more likely to maintain healthy habits throughout the weekend.
9.Treat yourself during the week. Any diet that makes you feel deprived is destined to fail. If you adhere to a strict eating plan Monday through Friday, you're more likely to give in to temptation over the weekend. But when you add in a treat or two during the week, it'll be easier to practice portion control on Saturday and Sunday. Just find a way to incorporate indulgences into your weekday calorie target.
10.If you do blow it, don't wait until Monday to start over. Nobody's perfect. If you have a blowout dinner or graze all day at a family party, simply get back on track with your next meal. This helps stop negative eating patterns that can carry over into the next week, and it minimizes the diet damage. No need to dwell on your splurge or feel guilty about it either; just forget about it and move on.

Wednesday, August 12, 2009

Nutrition tips- Motivation and healthy meal planning

Ok, so here I go again. Let us continue the journey of food choices and how to stay motivated to make the choices good or better.

First- fact about women and protein. I know a lot of women that ask about protein. Women that do not workout- sedentary adult women- require about 46 grams of Protein per day. Now if you are a women that is working out with weights you will require about 56 grams or Protein or more each day. Are you trying to put on muscle- oh yes!! You need, one gram of Protein per pound of body weight per day.

OK, so how do you stay motivated to make good choices. I will tell you honestly what I have found out that works. It may sound easy to some, and hard to others. Maybe, make some of you roll your eyes, because, you just think, yeah right. Well, if you think that way, then you will remain where you are.
What it comes down to is this- what you think, is what will be. So, if you are struggling and telling yourself that you just can't do it, that it is too hard, and you are used to eating a certain way and just don't know how to change. Well, you guessed it that is how it is. Oh, I have seen many people make changes and it is amazing and inspirational. Yes, I am positive, motivating and encouraging. Does this mean that I will just tell you that it will all be fine. NO, I am telling you that you need to want to make the changes, and you need to act on those goals. You can do it, you are worth it.

So, start there, TEll yourself you are worth it.
MOTIVATION HAPPENS SECOND! What does that mean? It means this, so many people struggle with the thought, that something has to motivate them first, before they will start to make changes. In some cases, weddings, vacations and stuff like reunions may do it. Does it stay, often not. So, I am talking about just starting, when you do, you see the changes in your mind, body and spirit and that creates motivation.
So, yes I am saying it is up to you, I will always try my hardest to motivate and teach you, I know that it is up to you to make the actions to reach your goals. So, take some actions.
Write down your goal and put it on the fridge and in your purse or wallet, in the car, on the night stand, you get the idea. See it everywhere, speak it out load everyday. Follow the other tips I have in other blogs posts and stick to it.

Ok, lets' get into healthy meal planning a bit.
Some of you will need to follow my tip on getting all garbage food out of the house and start fresh, some of you will need to take a meal at a time week by week. What ever works best for you is the goal here.
You must, even though you work, take care of the kids, clean and do everything for eveyone- take time to plan or have a good understanding of portions to get this part done.
Meal planning is great. Think about one or two days during the week, one you shop and one or two you are cooking and washing and cutting up food to put in the fridge or freezer. Get out a big sheet of paper and plan your shopping list with lots of chicken, eggs, no fat or 1% cottage cheese, string cheese, yogurt, olive oil, turkey bacon, veggie burgers, lean ground meats, veggies, fruits,oatmeal, whole grain pasta or cereals, frozen fruit bars, sorbet, non fat frozen yogurt. Order from mysite, your protein powder and bars.

Take some time to see what foods you need to get and how you can put them together.
Here are some sample meal ideas for you:

Meal 1:3- 5 egg whites scrambled, 1 whole grain bagel with natural peanut butter. Coffee
Meal 2: A meal replacement or Protein shake with 4 oz of Skim or soy milk.
Meal 3: 3 oz chicken breast cut up into a salad with romaine lettuce, tomato, cucumbers, and a few green olives.
Meal 4: 1/2 cup of lowfat or nonfat cottge cheese, 1/2 cup of nonfat vanilla yogurt, 1 cup of blueberries, mix and enjoy
Meal 5: tuna or 3-4 oz chicken, 1 cup of green beans.
Meal 6: if needed- protein shake, or air popped popcorn, or frozen fruit bar.

See how all these foods will work for you:
I will continue to get into more for future posts
Love Life, Laugh as You Live and Stay Fit,
Dani Laux

Friday, July 31, 2009

Frozen Yogurt

Please enjoy this Beachbody article:
thank you ,
Dani Laux

Frozen Yogurt: Your Diet Frenemy
By Stephanie Saunders
Nothing says summertime like a cool, creamy treat, a refreshing pick-me-up when we feel like cooling ourselves. Frozen yogurt, in particular, has made a huge comeback recently with stores popping up everywhere from here to Punxsutawney. One major reason for this is that while there's no denying its sugary, tangy, goodness, it's also considered healthy, low in carbs and calories, and essentially fat-free. Yes, frozen yogurt could be the dream dessert, but be careful. Read on for the facts!

A few sweet slipups and it becomes a sneaky caloric nightmare, with calories far exceeding what most of us eat in an entire meal. Fortunately, there is hope for the creamy dessert junkie. Here are a few easy ways to keep things light and healthy.

Size matters

When we look at the calorie count in frozen yogurt, it is usually broken down by ounce, and we fail to do the math. The wide assortment of toppings can add a bit of crunch or flavor, but these toppings can also add inches to our waists. And the amount of sugar in frozen yogurt is astounding. It is the second ingredient in all the leading brands—they can have up to 40 grams of sugar per serving!

After the age of 10, most of us stop ordering the child size of anything. There is something very exciting about being able to order off of the adult menu. And this is America, where anything is better supersized! When we look at calorie counts for frozen desserts, they are usually for the 4-ounce servings, which is a child's size. Here is a caloric breakdown of some popular yogurt establishments:

Pinkberry® 28–34 calories per ounce
Menchie's® 20–40 calories per ounce
Golden Spoon® 25–30 calories per ounce
Penguins® 20–25 calories per ounce
Ben & Jerry's® 35–45 calories per ounce
TCBY® 28–33 calories per ounce

So, if we actually ordered the child-size serving, we are looking at 80 calories for the not-so-tasty sugar-free version and up to 180 calories for the low-fat version. Also consider that most establishments pile on considerably more than the ounces determined by the little cup, hence the cute swirl on top. So, should you order the medium size, we are looking at 160 to 360 calories. And this is before we have even looked at toppings.

To top it off

Since the invention of the self-serve yogurt establishment, astounding things have been piled onto yogurt. Gummy bears, chocolate chips, Fruity Pebbles®, rainbow sprinkles, cookie dough, Oreos®, hot fudge, brownie bites, malt balls, and REESE'S PIECES—my friend once topped her yogurt with all of these! And yes, my friend was over the age of 14 and not pregnant. It is amazing what we will consume when given access to an unlimited supply that will only cost us forty cents an ounce. But for those of us who are a bit more reserved, even the fruit toppings, granola, nuts, and low-fat fudge can determine our waistlines. The reason, of course, is sugar. Here is a look at what some basic toppings can add up to calorically—each calorie count is for a 2-tablespoon serving.

Hot fudge (sugar free) 90 calories
Oreo topping 90 calories
Strawberry topping 107 calories
Granola 150 calories
Brownie 139 calories
Chocolate chips 50 calories
Peanuts 160 calories
Rainbow sprinkles 40 calories

Again, all of these toppings are 2-tablespoon servings. I have yet to see an establishment use that little of a topping at any point in my yogurt shopping frenzies. One would assume we should double that number in most cases. Even then, these numbers do not look particularly horrible, until you add in the 250-calorie yogurt, and then you are looking at a meal. Although tasty, that "meal" will probably not satisfy much of your hunger and lacks the major nutrients your body needs.

Hope for the hungry

So before you throw your punch card away and go back to fighting off chocolate cravings, let's look at some ways to enjoy your favorite dessert without destroying your P90X®, Slim in 6®, or INSANITY™ physique.

Choose a nonfat, sugar-free, or low-carbohydrate flavor. No, they do not taste as good. But again, if it saves you 100 calories, you are that much closer to looking hot for your high school reunion.
Top with fresh sliced fruit or low-fat granola. Often, the fruit topping is a preserve or covered in sugar, so be sure to ask. Also, make sure it is low-fat granola; otherwise, you are adding sugar and butter to your yogurt experience.
Get toppings on the side. Think of a topping the way you do salad dressing. You can control how many tablespoons go on your yogurt, and you usually get enough to share with a friend.
Choose richer flavors. This is simply tricking your taste buds. If you aim for flavorful bases, you will be less apt to need a bunch of flavor on top. Really think about what you are craving and see if there is a yogurt flavor to match it.
Avoid the pint. For most of us, it impossible to stick to the serving size on the side of the container. And then it lives, and taunts you, in your freezer. Keep large amounts of creamy sugar out of the house.
Use the scale. I know this sounds really dorky, but ask them to weigh your cup of joy. I doubt any of us would ask them to remove a few ounces of yogurt, but it might make us stop before we hit the bottom of the cup.
Make it an occasion. Try to think of any dessert experience as a special event. Save it for a celebration, a special date, or a night out with the girls or guys. We are all too prone to going out for dessert when we are bored or having an evening craving. Try going on a walk instead. Your love handles will thank you.

Saturday, July 18, 2009

Tips on Nutrition for results

Today I am going to talk about one of the questions that I received about chocolate. Would you say that you are addicted to chocolate? Well, I know sometimes I feel like it, and other times I don't. Must be a hormone thing for me. I know that some of the things I ask you to do are not easy. In fact they may be the hardest thing you have ever had to do, eat healthy and exercise. Really, for some people it is just plan hard.

If you want to make some amazing changes in your body and over all health and you are struggling with eating chocolate, here are some tips to help you out.

1. It often comes down to this- mind set. You really must tell yourself that your desire to reach your goal is more than the desire or craving to eat the chocolate. This means, setting the vision up in your head that eating healthy is the way to reach your goal!
2. Here is what else I find that works- I ask myself this when I want something like chocolate- "What is this junk going to do for my body, my mind, and how is it going to make me feel after"? This is powerful because it is keeping you honest with yourself.
3. Replace it- I love this! I keep handy my Beachbody Protein shakes and P90x protein bars, I love the chocolate peanut butter one. Why, would a woman who pushes real food have these in her home? Well, I do, because I, like many others, have to be on the run sometimes and it helps me to have a bar in my purse so I don't skip a meal, and when I am tempted and I ask myself my question above, I say "hey I can have a little bit of my bar and I am all set". Plus, this is not like other bars, so it is good for me! I love that. Now, I also will keep some dark chocolate in the fridge, so when I want something, I can also take a piece of it and be good and satisfied.
4. OK, so if you are finding yourself needing to eat the whole bar and more, than I ask you to examine "WHY" you are doing that. It usually comes down to understanding that you are eating more than you need to because you are eating to fill another area of need. If this is the case, I urge you to look into some coaching and counseling. It is so important for you to be honest and real about what is going on in your life so you can move forward towards your goals. You know you are worth it!

If you would like more information on how to get the bars or shakes that I mentioned, please contact me. I will be more than happy to help you find what will help you. My site is the place to go-

So, I will getting into some other areas of nutrition and exercise soon. Keep your questions coming. I have my list that I am working on.
thank you and as always,
Love Life, Laugh as You Live and Stay Fit,
Dani Laux

Tuesday, July 14, 2009

4 Tips on exercise to get results

Today I would like to talk about some helpful tips on exercise. I will get back to the nutrition on another day.

1. Make exercise fun. Try a new DVD or go take a class with a friend, there is nothing like a group of friends working it on the group exercise floor, shaking it and having a party. Hey did you know your working out? Go Turbo Kick, go poledancing. Make it fun. Do both at

2. Same as with your nutrition- set a goal and see it in your mind, get the mind set right and you will achieve your goals. Is it to exercise 3 or 4 or 5 times a week? figure that out and set a goal.

3. After you have your goal set, sit with a that same piece of paper I told you to do your nutrition plan on and write out your exercise plan as well. This should be detailed with what the exercise choice is- cardio or weight training, or pilates or yoag. Get the idea, and how long your going to do it for.

4. When you have completed that, stick it up on the fridge and make it a priority. You need this time for you! It is important.

Now I will be back with more tips and of course more outlines of what exercises you can do on what days and all that good stuff.
Get planning and have a wondreful day,
Love Life, Laugh as You Live and Stay Fit,
Dani Laux

Monday, July 13, 2009

4 Steps to Eating for results

Wow, it is July! Have you been to the stores lately? They are getting ready for back to school shopping! My kids said, "We just got out, don't send us back yet". I know, this seems very early to me too. I have to say that I think it is how the stores plan and how they are able to reach the results that they plan for. I have never worked in retail stores, so I don't know, I am just going with the fact that plans need to be made, inorder for success to happen.

So, if you can think of this in terms of what your goals are and what you need to do to reach them, then you will get what I mean. I am telling you that eating is something that we all need and have to do, so we need to understand that we need a plan! Eating for results requires some planning.

Step 1: I ask you to take a day to think about what your eating habits are really, honestly like. Take this same day to write down what you want them to be and what you would like to get out of eating better. Meaning what are your goals, what is important to you, your WHY!!

Step 2: Take the next several days to write down what you are actually eating, this is everything, even a tic tac. I have my clients do this and it really helps to get you honest about your food and helps you understand what food is really doing for you.

Step 3: I recommend that you keep up with the journaling of food even as you make the other changes. Now, make a plan! I give my clients a premade form that allows them to plan a week of exercise and meals. The planning is a good way to think about what your week is going to be like. Take a day and sit down with a piece of paper, write down the days of the week. Now, write down what you will eat for each meal.

Step 4: This is what you should be aiming for: eat every 2-4 hours. That should be about 5 meals a day. Choose the foods that are good for you, like healthy proteins- Lean chicken or turkey breast, egg whites, turkey bacon. Healthy dairy- lowfat or fat free cottage cheese, yogurt, string cheese. Eat some fruits and veggies too, pick some healthy carbs like- oatmeal, whole grain bread, hummus, brown rice..

Take this week to get on track. I will be posting more soon on how to put these foods together and make them work better for you.
Love Life, Laugh as You Live, and Stay Fit,
Dani Laux

Monday, June 29, 2009

Motivation for This day

Hey, I am pretty sure most of you have heard of P90X! I am currently doing this program for my workouts on top of teaching my classes. I just like to tell you how I love this program. If you have any questions about it please let me know. I know some of you have been thinking about doing it for a while. I say, just go to my website and order it. It is an investment that is so worth it, because you are worth it. This is a way to help you get healthier and more fit. Not just physically either, this will make you stronger in all areas of wellness. As I always say it starts with your mind. Stay focused on your dreams and goals and don't let anything get in the way of them.

Take today and make it your day, your start to making a difference in the way you feel, look and of course how you think. Do it now!
If you need other programs to help you get started, I have those too. How about a Turbo Jam or Slim in Six. As a Coach I am here to help and support you. This is about sharing ways to become healthier and I hope you start or continue on your fitness journey today!
Love Life, Laugh as you Live and Stay Fit,
Dani Laux