Thursday, March 31, 2011

Lose 8- 10 Lbs in 30 days- Exercise Tips

Exercise Tips:

Walk: I am asking you to make sure you walk as much as possible. Take the stairs, park further away, get outside and walk!!

Lift Weights: Lift weights, use your own body weight and resistance bands- all of the above! Do 3 full body workouts each week! Increasing your lean muscle is a great way to help you see some beautiful definition and also improve how your body burns calories! Burn the fat!!!! Make sure you warm up for about 5 minutes before you start lifting. Aim for low weights or no weights at all if this is your first time ever lifting, and make sure you are cleared by your Dr. too!! Beginners can start with one set per exercise and work up to two to three sets per exercise over time. Here is a big one for me- Pay Attention to your form!! Stay safe. I want you to lift with good form and feel the muscle moving the weight instead of the weight moving you. So control it!! Beginners can start with doing about 15 - 20 reps per exercise set and then as you are able to lift heavier you will adjust your reps as well to around 12-15!
Beginners can also start at 2x a week and add a third workout in the week after you feel you are recovering well. Make sure you have 1- 2 days in between your lifting days to recover! Don't worry those days your doing cardio so you are still exercising! If you are used to working out- Beware of depleting your body to much, make sure you feel good ad have energy to help your body drop the pounds you want to drop! Work hard but don't kill your self! :) A great idea is to hire a Personal Trainer to help you with form and proper intensity for what level you are at. Another idea is to follow a DVD at home; it's often like having a trainer in your living room!

Cardio: Aim for 3 cardio days a week. Beginners can do cardio 3 x a week at about 50% - 60% of your maximum heart rate. Aim for at least 30 minutes. To really help lose fat aim for 60%!! When you get to an intermediate level- now is the time to push harder and get leaner, train at 70% - 80% of MHR.
 Heart Rate: Take 220- Age
this equals your max heart rate.
take this number and multiply it by the % that you are aiming for! This will tell you what number you should aim for for your heart rate!

Pick fun things that you love to do, and some try some new things too! Dance, run, walk, swim, take a class like Turbo Kick, get on an elliptical or treadmill, just pick and do at least 30 minutes! I love Turbo Fire! If you have questions about it, just let me know! I can direct you where to get it and how to implement it into your routine!

One of your cardio days is a Interval Training day: After you warm up do intervals for the next 25- 30 minutes! Use Your heart rate to understand how this works: 1 minute work at about - 65% or MHR, then for 30 seconds crank it up baby and go for about 85% of MHR. Alternate between these 2 for the rest of your time. Be sure to cool down under 65% of MHR for a few minutes after interval is over!

I will be sharing with you all my workouts! So be ready to workout with me if you choose! Otherwise check out a gym near you and see what classes they offer! Or plan walks outside and look around and see if you have bands or weights around that you forgot about. It is worth the investment to get a few things to help you out, but you can also find some used equipment in the paper or websites out there.

I will be posting my workouts too! This way you can see what I am doing!

Comment below with what questions you have about exercises, I will be showing many options for you!

Also check out my YouTube Channel:
I already have up some exercises that you can look into! Like- legs, back and core!!

Lose 8- 10 Lbs in 30 Days- Food Triggers and Cravings!

What is your food Trigger? What do You Crave?

Food triggers can be hard to deal with and cravings too! Understand that you have to eliminate your top triggers right now, till you reach your goals. After that you may realize it isn't a trigger for you anymore, and you can have it once and awhile and be fine. Or you may learn it is not for you to have anymore at all.

Cravings can be when we really are not eating well and our body is still hungry for proper nutrition- this is even if you are full your body is still hungry. Sometimes we are bored or tired and it requires us to use a replacement to help us to avoid the craving all together.

Watch the video for tips on this and remember it will require you to mentally prepare yourself to get rid of the trigger foods and also to invest in some tea, take walks, baths, make phone calls, pray, and exercise!!

Lose 10 lbs in 30 Days- Food to Eat and Avoid

Foods we need to eat:
Eat protein with every meal. That is with every meal, all six!! Use the size of your palm to get correct amount for each meal. Egg whites are one of my favorites as well as chicken and salmon!

Eat Unrefined Carbohydrates at each meal. Choose from fruits and veggies as well as whole grains.

Eat Healthy fats. In fish, seeds, nuts, eggs and more.

We should avoid:
Anything that is refined, over processed- like white flour and sugars. We find these in sweets and more!

Fast foods are full of saturated and trans fats.
Don't skip meals.
No sugar substitutes

Wednesday, March 30, 2011

Lose 10 lbs in 30 days: Supplement with Protein?

Why do We Need to Supplement with Protein?

I know I am working hard to lose weight, and after I do I want to keep it off and keep my body lean and healthy. Supplementing with Protein is a sure way for me to do this. I have heard of many protein powders and have tried many too. I do have my favorites which I will put into my recipes for you to see, but it ultimately is up to you to pick what is best for you. I just recommend!

Part of eating clean for me is eating five to six meals a day and they all include both a complex carbohydrate as well as protein in each of them. Sometimes the fastest way for me to get it in is in a liquid meal. YUMMY!! I can make these into amazing shakes or smoothies. Adding a scoop of your favorite protein powder to many things helps to get in all we need. I personally use Shakeology- for the top reason that no other shake is out there that gives my body all that is in it, I also use  Beachbody Vanilla and Chocolate Whey Protein powder. Here are some of my favorite ways to make a great shake!! Also the great thing about Shakeology is it Isn't just a protein shake, you are getting so much more in it! See my tab above: Healthiest Meal of the Day!
I first will  say this to you: be cautious of some brands that are loaded with sugar and artificial sugars. This is not the way to help you stay healthy, just because it is a protein supplement will not mean it is the best choice for you. As always I tell it like it is!!

Chocolate oatmeal shake:
1/2 cup of precooked plain oatmeal
1 scoop chocolate protein powder
1/2 cup of skim milk ( I use organic lactose free)

Chocolate Mint Shakeology:
1 scoop of Chocolate Shakeology
1/2 cup of ice
1/2 cup of water
1/2 cup of skim milk or your choice
little bit of mint extract

Orange Cream Dream Shake:
1 scoop of vanilla protein powder
1/2 cup of water
1/2 cup of ice
1 orange peeled
1/4 cup of milk

Chocolate Strawberry Shakeology:
1 scoop chocolate Shakeology
3/4 cup of water
1/2 cup of milk
1/2 - 1 cup of frozen strawberries (sometimes I do half with peaches too)

You can pick your favorites too, like natural peanut butter, bananas, and more! We also have the Shakeology 3 day Cleanse that is very popular. I have an old post on that as well. Now go blend!!

Make a great shake and share it here!

Monday, March 28, 2011

Lose 10 Lbs in 30 Days: What Should We EAT?

Lose 10 lbs in 30 Days: Eat Clean and Balanced!

My kitchen with the food I bought after I went shopping. Tons of Organic Veggies, Tomato Juice for a metabolism smoothie, apple cider vinegar, salsa, organic sauce, Ezekiel Bread, oatmeal, flax seed meal. On and On!!

Step 1: Drink Lemon Water everyday! Be sure to see old post on how to do this so you do it right! Also, drink water all day long- about two or maybe three liters a day. Aim to drink about 2 cups of water at each meal. Staying hydrated is very important. Yes, your drinking lemon water in the morning to kick start your day, but also squeeze some lemons in to your water during the day too!

Step 2: Eat 5 meals a day: Plan and prepare so you are ready! I have many other options in my Eat Clean Tab above, check that out to help you too, shopping list and meal plans are all there as well.

 Here is an example of my day:

Meal 1: 7 am- 3- 4 Egg whites with 1/2 cup of Oatmeal cooked with water and a dash of cinnamon, I add a little bit of Organic Lactose Free Fat Free or 1% Milk after it cooks and a touch of Agave nectar. Other days I have 2 slices of Ezekiel Bread with a spray of olive oil on each piece.

Meal 2: 10:30- 11 am- 1/2 cup of organic Fat Free Greek Yogurt, with 2 TBS of Fat Free Cottage Cheese, a small hand full of dry oats and small hand full of blueberries. YUMMY. Sometimes I don't add the oats and I use extra berries.

Meal 3: 2 or 3 PM- Shakeology: 1 scoop of Chocolate Shakeology with 1/2 cup of water and 1/2 cup of Organic Lactose Free Fat free milk, 1/2 cup of ice and a little bit of mint extract, All blended together. Other days I may use berries or sun butter.

Meal 4: 3 oz chicken breast or salmon, 1 cup of broccoli and salad with spinach leaves and tomato.

Meal 5: Green Organic Apple, with celery and some hummus.

Meal 6: If needed Protein shake or veggies and egg whites.

Other meal ideas: Egg whites with a piece of lactose free cheese melted with spinach leaves!
Strawberries with chopped apple and nuts.

EAT EVERY 2- 4 Hours!!!!! No Eating 3 Hours before Bed. Meal 6 should only be used for those of us that are hungry before bed or have worked out in the evening hours and we need the food to keep us going. Otherwise get all your food in 3 hours before bed!!

Post below any other questions you have about meal planning and what are your triggers and temptations for the next videos!

What is Shakeology? Go here to my Healthiest Meal of the Day to see and let me know if you want to try some! I love it! Click the link to see why:

Friday, March 25, 2011

Lose 10 Lbs in 30 Days- Meal Idea

Here we are on this Journey together. The start date is April 1st 2011. We still have this next week to get organized. I am putting together all the information to help you succeed. You just have to do it!!

In a future post I will talk about how to balance your foods, here is a little video of one of my favorite meals.
Eating Clean can be yummy!!!

Comment Below: Make sure you let me know when you have watched the videos or read the posts. I look forward to hearing about all that your doing!

Thursday, March 24, 2011

Lose 10 Lbs in 30 Days Flip the Mental Switch

Make the decision to Flip the Mental Switch to ON!! Take this journey with me to LOSE 10 lbs in 30 days!!

No matter how many sit ups a day you do, you won't achieve that flat stomach unless you eat clean!
Also, no matter how much you know or may think you know about eating healthy, there is always more to learn.

 Let's focus on eating clean healthy foods everyday! WE ARE WORTH IT!

Watch the video below and make sure you comment below with the following:
1. What is your reason to lose weight? Make it strong, it is what will keep you going when you have a hard day.
2. What is your intention for the next 30 Days?

I highly recommend you journal and track your progress:
1. I do offer Free Coaching on my site. Check it out and see if it is right for you. You can get extra meal planning help too for a small fee.
Go here to learn all about 3 options:

2. Check out some apps on your phone if you want to keep track on it while you are out and about.
3. Note book: log everything down on paper! Great way to keep track and go back to see what is going on each week.

I am looking forward to this journey with you!

Wednesday, March 23, 2011

Tip 1: Drink Lemon Water to help lose 8-10 Lbs in 30 Days

Tip 1: Drink Lemon Water every morning!

Go Get Those Lemons:
Start off every morning with a lemon totally squeezed out into a glass and fill with Hot Water. Sip and drink it all!  Said to Aid in Digestion, cleanse our liver and helps bring out beautiful skin.

All helping us shed these 10 lbs!!

Friday, March 18, 2011

Tips to get Your Shorts or Jeans to Fit in time for Summer

Tips to get Your Shorts or Jeans to Fit in time for Summer!

Yes, I said Summer! I know Spring is just Starting. That is why I said in time for Summer!
You have to have your plan ready now to be ready for the summer months, because before we know it we will be looking to put on some shorts or even jeans with a nice tank top and sandals or heels and if the jeans or shorts are too tight we will not be happy. I like to go by how I feel and how my clothes fit. This is a good indicator for me on how I am doing with my eating and exercise plans. So here are some tips to get us in those shorts looking and most importantly feeling good!!

1. Drink Water, not Soda: Make sure you are drinking plenty of water. Don't wait until you are thirsty, that is too late. Also eating foods like melons, citrus, cucumbers, tomatoes, celery and lettuce helps, these are filled with water and help you feel fuller. Aim for: Approximately one ounce of water per pound of scale weight. I wake up and the first thing I do is drink two glasses of water. Notice the difference in your waist line and so many other things too.  Cut out soda all together, it's no good for you and you will see results much faster.

2. Balance your meals: Eat every 3- 4 hours with a balanced meal of complex carbohydrates and lean protein. Eating carbs by themselves is not the way to go as well as eating too many at each meal. If you are having rice then you don't want to have a piece of bread too. Protein is metabolized most efficiently when eating with a complex carbohydrate. Pairing these together fuels the body, feeding our muscle tissue while burning stored fat. Opt for a lean chicken breast with a cup of brown rice and some green veggies like broccoli. Eating every few hours will keep your metabolism up as long as you choose healthy foods and keep your portions balanced.

3. Cut out added sugars and all artificial sweeteners: It is all over, in deli meats, canned veggies, dried fruit, soda, yogurts, you have to be careful. Read the labels, no aspartame!!!! Just become a better shopper and avoid it at all cost.
Find brands that are natural. I have older posts on this as well. The average adult consumes way to much sugar. It has increased by more than 30% in the last 20 years. Sugars are the enemy of the body.

4. Eat More Salad: Eating more salad is a good idea. Eat it with lunch and dinner. It will help fill you up and give you a good amount of nutrition every day! Create a balanced salad with some chicken or fish cup up on it or on the side. Use limited salad dressings, see if you follow tip number 3, you will avoid salad dressings. Make your own, or just drizzle some lemon juice and a little bit of olive oil over the top! YUMMY!

5. Exercise: Make time everyday to get in at least 30 minutes of exercise. Add resistance training in at least 3x a week and the rest of the days you can do cardio. Go to a class that is fun like Turbo Kick or PiYo! Get outside and go for a walk, dance around the house, go up and down the stairs till your heart is pumping and you have a little sweat going on. Get moving is the point here! Nutrition is 80% of it, and moving to help burn calories is going to help you do it faster and do it the right way! Muscle burns and the more we have the better.

So, alot of what I said is basic, but needs to be said and taken seriously. Get started today and you will be ready for summer.

For more tips see older posts and the Clean eating and Healthiest Meal of the day tabs above!

Monday, March 14, 2011

Build More Income in the Fitness Industry

Being in the Fitness Industry, means you can wear many different hats to help Increase Income. Many choose to be Group Fitness Instructors or Personal Trainers, and many do positions like, working the floor as a service consultant, or as Managers/Directors for Health Clubs or Gyms. Some people  have started and run their own home business as well. Those that choose this career path also have a HUGE Desire to Impact Peoples Lives! A Passion that pushes them everyday to help others be healthy. Does this mean that they don't get to have an equal chance to make a good income or even reach financial success.
 I think Not! I get asked all the time: How Can I Make More Income in the Fitness Industry?

Well, let me answer that for you. First here is a little bit about me and what my history looks like in the Industry.......

Heather and Dani loving -Our Turbo Wear!

Dani having fun during Turbo Kick.


What About Me: I would like to share this part of me with you, so you know that I have had different experiences in this Industry. I've been a Group Fitness Instructor for almost 20 years now and a Personal Trainer for just about as long. I've been in management  for both Co Ed and Women only Health Clubs and Gyms. I have been a Fitness Director, in charge of training and evaluating Instructors. I held the top Personal Training Director Position in over 3 Women's Fitness Clubs.  I now have my Own Home Based Business: Online Marketing in the Fitness Industry! Which has brought me the Top way to reach more people then I ever thought possible.

I forever will Love to teach Group Fitness Classes, this is such  a big part of me, that in the past I did too much of it and had to give up some because of my body saying "NEED BREAK". It is so important to me to show my students that Fitness Can Be Fun and sometimes it may not be easy, but it can be a place to come and release Stress, feel motivated and leave knowing you are not the same as when you came in to class. Most Instructors teach an average of 5-10 classes a week. Also as Trainers, we tend to have to work the Peak times of the day like: Morning, Evening and Weekends. Now we can see why it can be a Struggle for many to Build enough INCOME in the Fitness Industry.
It is also true that Most Instructors and Personal Trainers work a Full Time job and do the Fitness Industry part time. The Passion inside of them is dreaming to be able to do Fitness Full Time! So is this Possible at all? Let's take a look at the OPTIONS!

Most Popular Fitness Job Titles: Ace 2010 Fitness Professional Salary Results:

Full Time:  Personal Trainer: $42,204 annually -$21.42/hr

Part Time:  $18,648 annually - $24.57/hr - Avg. Hrs = 16.38/wk

Full Time: Group Fitness Instructor- $31,963 annually-$17.16/hr
Part Time:  $8,538 annually- $24.05/hr- Avg. Hrs = 7.5/wk

Full Time: Fitness Director: $41,921 annually- $20.19/hr
Part Time: $25,400 annually- $31.69/hr- Avg. Hrs = 23.55/wk

Full Time: Advanced Health & Fitness Specialist: $47,163 annually- $23.58/hr

Part Time: $25,470 annually- $27.19/hr-  Avg. Hrs = 19.17/wk

Full Time: Pilates Instructor: $46,650 annually- $24.00/hr

Part Time: $21,560 annually- $26.57/hr- Avg. Hrs = 15.46/wk

Full Time: Group Fitness Director: $37,226 annually- $18.87/hr

Part Time: $17,450 annually- $18.08/hr- Avg. Hrs = 19.82/wk

Full Time: Club Owner: $80,382 annually- $33.43/hr

Part Time: $35,336 annually-$31.84/hr- Avg. Hrs = 22.18/wk

How about some Options to make more Income in the Fitness Industry:

. Learn to teach a special format: Yoga, PiYo, Turbo Kick, Hip Hop Hustle, Zumba, Pilates, Boxing- so many options here. This can give you the opportunity to earn more per hour as an instructor, or gives you the option of teaching more during the week, depending on the facility that you teach at.

. Add a Personal Trainer Certification:This is something I did, this allowed me to give my body the break it needed while increasing the amount I made per hour, especially if you tap into Group Training. I recommend looking into- AFAA, NASM, or ACE.

. Coaching: Ever hear of the opportunity with Beachbody? This is the Multi-Million dollar fitness company that has created the coaching opportunity for anyone. As a Rep for their products, including P90X, Turbo Fire, Insanity and more. This is an Online Marketing Business, helping people Get Healthy and Fit, by just recommending products. And the best part is you can Build a Team! This Opportunity is for anyone ( not just fitness professionals). I just know first hand that it is what Instructors and Personal Trainers do everyday already!
This was a complete fit for me, because of my Passion and Desire to help and encourage others with motivation and inspiration to live a healthy and well life. Also, I could build this Business as Big as I wanted. It is about what is right for me and my family. Having my Own Business without being away from my kids, making my own schedule and working for myself while making more income to help my family is completely- Awesome!!!!

December 29, 2008- December 2009 Beachbody
Coach Rank                                         Average Annual Income
Emerald Rank                                        $2751.00
Ruby Rank                                             $ 9094.00
Diamond                                                $ 21,966.00 ( appro 400/week )
Start Diamond                                        $ 164,166- $930,000

**** Rank are based on the level you are at in the business. I hit Diamond Rank and I am working on climbing everyday!!

I think this Opportunity is Amazing and the Financial Opportunities are Totally AWESOME!! And by the way you receive, 25% OFF all the products! Super Cool!

Connect with me if you would like more information on Personal Training or classes, Joining My Coaching Team or any other questions you have. I truly would love to help you make your Passion for Fitness turn into more Income and a truly fulfilling Career.

See my Success Story: