Total Body Workout!

Thanks to Briana for reminding me to post the next workout! Sometimes in life when you try to take on to many things at once you overwhelm yourself!  Best thing is to make things easy and simple!! I want to focus on the total body so below is a total BODY workout:

As always warm up is crucial. Get the blood flowing in your body to your working muscles:

20 Jumping Jacks

20  High knee’s

20 kick your butt

20 Jump rope( if do not have then imitate the movement)

20 jumps side to side!

Rest 30 sec and Repeat 1 more time!

STRETCH! 2-3 Minutes arm circles, toe touches, leg swings, etc!

WORKOUT:

Dumbbell side lunge: Standing with feet shoulder-width apart and a pair of dumbbells at your side, take a BIG STEP to the side with your left foot, pushing your hips back and lowering your body into a deep lunge position. As you come down, move the dumbbells straight down to the floor so that your chest comes over your left knee. Return to starting position and repeat for reps on both sides. 20 TOTAL

Bent over dumbbell Fly’s:  Stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position. 20 Total

Dumbbell front squat: Take some pressure off that back. Start this one with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping the back straight like you’re sitting on an imaginary bench. Lower the body until your thighs are at least parallel to the floor (or deeper, without losing a tight back). Complete the move by driving through the hips as you come back up to standing position. 20 Total

Dumbbell upright row: Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders. 20 Total

Dumbbell Bulgarian split squat:  Hold a dumbbell in each hand. Prop your left foot onto a bench and plant your right foot on the floor into a wide split stance. Lunge straight down, keeping your front leg linear and your spine rigid. Come down until your knee hovers above the floor, and then push back up to starting position and repeat for reps on both sides. 20 Total

Dumbbell skull crushers: The exercise says it all, so be sure to follow closely: Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up  (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position. 20 Total

Dumbbell Russian twist: Sit on a gym mat with a dumbbell in each hand. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps. 20 Total

Leg Lowers: Lay straight on back with legs extended up straight into the air. Keeping core engaged and belly button tucked int the spine, lower your legs down without touching the floor. bring them back up and repeat. 20 Total

Mountain Climbers: 20 Total

Plank: 1 Min

Now if you are a beginner go through this once! For more advanced- go through these exercises back to back for a complete round with no rest. After doing them all, rest 2 min and repeat for another 1-2 times.

Cool down and stretch! Remember to always always HYDRATE AND refuel your body post workout right after. For ideas and help with this e mail me at ablifestyle3@gmail.com!

Its Mind over Matter

So I have been posting a lot of body workouts that you can take and use to tighten those muscle fibers. But some people struggle with even putting on their nike’s tying them and getting out the door. I practice, I preach on having a balanced mind, body and spirit lifestyle. One of the most important things first is your mind- if your mind isn’t right- then how are you going to function or focus on a workout? How are you going to crush goals if you can’t self motivate and dedicate yourself to them?

There is no magic pill, no secret technique or approach that can solve this problem for you. It will take time, hard work and persistence to get yourself where you want to be. But there are several things you can do (and think) that can make all that hard work a little easier and greatly improve your chances of success.

No doubt about it, sticking to a weight loss or exercise program day after day can be tough. And without the proper support and motivation, any inroads made in terms of losing weight or adopting a fitness routine  could be for naught. Weight loss is really a mind game. When you think about it you can always feed the hunger center of your brain the correct, healthy foods, and it will feel “full.” It’s the emotional side of you that your brain must overcome. And that’s not easy. I even have days where it’s tough.

As you implement your lifestyle change, you have a chance to begin to make better, healthier choices in your life selections. Take it slowly and consider following the lead set by the “successful lifestyles.”

Smile and laugh out loud several times a day. It keeps you grounded, and helps you cope with situations that would otherwise make you crazy. Read a funny story, watch a sitcom, or tell jokes to bring out those happy feelings.

Meditate, pray, or otherwise find solace for at least 10-20 minutes each day. Contemplation is good for your soul, helps you cope with the demands of daily life. I started doing this every day. Take the time to really visualize what it is you want and how you want your day to go.

Have a positive attitude. Do your best to look at life as if “the glass is half full.” You must believe in yourself, have good support systems, and think positively (“I think I can, I think I can…”) to succeed.

If you give it some thought, I bet you’ll agree that losing weight is not really your goal. Sure you want to lose weight and it’s important to you. But why? Is it because some number on a scale is really that important and meaningful in and of itself? Probably not. If you’re like most people, you probably want to lose weight because in your mind that will make it easier for you to live the kind of life you want to live. Keep that vision in mind every time you you take a step towards your goal.

These are good steps to and questions to ask yourself:

1. What do I want my life to look like in (1, 5 or 10) years? Explain what you want to be doing, the roles you want to take on, how you want to see yourself, etc.
2. What would my ideal days look like? Explain why you’d look forward to getting up in the morning, the first thing you’d do every day, who you’d spend time with, the good experiences you want to have each day, how you’d face challenges in your daily life, etc.
3. What personal values (love, human connection, security, independence, comfort, interest, excitement, contribution to society, family, career success etc.) do I want my daily life to express and reflect? Include how you’d rank these values if you had to choose between them at any given moment.

These are just tools you can use to get your mind right and get yourself thinking. Write yourself a vision statement to get yourself from where you are to whee you want to be.  DO not get down on yourself!!  Focus on what you can CHANGE in your life as “fit.” It’s also a good idea to include pictures  that will remind you of your goals and vision on tough days. Use your Vision Statement regularly to remind yourself why you are committed to your goals. You against YOURSELF!!

Stay up, Stay Positive

A milkshake for under 200 calories?

taste like a milkshake for under 200 calories.

*2 SCOOPS FORMULA 1 Cookies n cream

*1 scoop protein drink mix Chocolate ( I use Herbalife)

* 8 0z water

* Ice

* Cinnamon

* 1 tsp Cookie Butter… yummmm be careful with this one

And that’s it! Simple and so nutrtious

Directions: IMPORTANT:

PUT IN WATER- FILL ICE TO WATER LINE. Must do this so the thickness of consistency is perfect. Throw in the rest of the ingredients and blend until smooth!! I topped mine with a little fat free whipped cream! Holla! party in my mouth!

 

Questions on any of those ingredients e mail me: ablifestyle3@gmail.com

 

 

Core Workout

Ab and core workout. Can’t stress enough why it’s important to work your whole core. It’s the foundation to your body. Having a strong core plays an important part in all our lives. What is the core? It is a group of muscles that make up our mid-section, which consist of the abdominals, oblique’s and lower back. The core is responsible for stabilizing everything we do and for our posture.

By keeping a strong core, it can help us stand up straighter, eliminate lower back pain, have good muscle tone, have improvement in physical performance,  and help prevent injuries and support our body to function at a higher energy level. People with a weak core have that hunched over look on their back from being sedentary and sitting hunched over at a desk all day. This contributes to bad posture- which leads to back pain and damage to the spine.

Building a strong core does not happen overnight but with consistency and time you will develop a good strong foundation. If you have a strong core it will allow your body to retain that lean healthy look even as we age

See all those muscles! That’s why abs are made in the kitchen. Everyone has a 6 pack- just some and most are hidden by a layer of fat! Today work your core and ab muscles to strengthen them- but eat your way to a healthy, tight, lean body! Recipe for a yummy shake HERE.

CORE AND AB WORKOUT: I do a lot of reps. Adjust to your level. Some can start at 20. Each time increase

WARM UP:

Jump Rope for 50

High knees-50

Kick your BoOtY 50

Ski Jumps 50 (jumping side to side like you are skiing down slopes)

TWICE THROUGH

Do each circuit 2 times though. Circuit one go non stop. Rest 1 min Repeat. Same thing for Circuit 2

CIRCUIT 1:

* Mountain Climbers- 60

*Dumbbell Russian Twist- 60 ( I use 25 pounds) Use a weight that fits you. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.

*Plank Knee to Elbow- 60

* Dumbbell windmills- 20 Holding a dumbbells out in front of you, bring them down to your right side only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.

CIRCUIT 2:

* Up and Down planks-40 Be in Plank position and push up on one arm and back down with the other. Repeating

* Dumbbell Wood chop- 20 each side. Stand with feet shoulder-width apart and a dumbbell out in front of you. Squat down,  rotating right to bring the dumbbell down to your right foot. Bring the dumbbell back up, keeping you arms out in front of you. Rotate into left lunge with your arms going overhead to the left side. Repeat for reps. 

*Overhead Dumbbell Side bend – 20 ( 10 each side) 

1. Hold a pair of dumbbells over your head, in line with your shoulders, with your arms straight.
2. Without twisting your upper body, slowly bend directly to your left side as far as you can. Pause, return to an upright position, then bend to your right side. Alternate back and forth with each repetition.

* Leg Lowers. Lay on back- legs up and maintain a strong core. Lower legs to where it feels comfortable ( I go right above ground without touching). Some people only go 45 degrees. Lower for 40.

I will finish with a quick cardio sesh: 20 burpees, 20 jump ropes, 20 side to side hops, 20 high knees. Repeat 3 times!

ARMS AND SHOULDER SCULPTING WORKOUT!

Sculpting arms and shoulders is sexy! Below is a workout to utilize some dumbbells and work that upper body! I am stepping out of my bubble of what I usually do- and that usually is body weight exercises and HIIT (High Intensity Interval Training.) I want to change it up and see how my body responds. Monday was an intense leg workout that really got my heart pumping, so Tuesday will consist of  upper body with weights- sculpting those arms baby!

I am doing 3 sets of 15 reps with 15-20 Pounds- depending on the exercise. Pick a weight that fits your fitness level.

WARM UP- arm circles, arm cross overs, jog 5 minutes, STRETCH STRETCH STRETCH

Bent over dumbbell flys:  Stand with feet shoulder-width apart and knees slightly bent.  Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position. 

Dumbbell upright row: These will lead you back to shore. Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders.

Dumbbell shoulder-to-shoulder press: Ready for this tricky move? Hold a dumbbell flat in your right hand, resting it on the top of your shoulder. Next, grasp the top of the dumbbell with your left hand and press it straight up overhead, bringing it down to your left shoulder. Repeat back and forth for reps with quick motions.

Prone rear delt raise: Delta, delta, we can help ya! Lie face down on an incline bench supporting your weight on your toes. Stick a pair of  dumbbells straight out in front of you with palms facing in. Raise the dumbbells out the side and back, bending your arms slightly as they come up.

 Incline lateral raise: Sit side-saddled on an incline bench with your left side resting on the bench. With a dumbbell in your right hand down at your right side, raise it straight up overhead above shoulder height. Return to starting position and repeat for reps on both sides (cake).

Dumbbell spider curls: Lie face down on an incline bench supporting your weight on your toes. Hold a pair of dumbbells straight out in front of you with palms facing out. Curl the weight up to full contraction without rocking back and forth. (Isolation, baby!) Return the weight to starting position. Want to change it up a bit?  Alternate left and right for single-arm spider curls. 

 Good old Push ups!: Straight head neck position, keep shoulders back and stable, core tight, fulkl range of motion.

 

 Dumbbell skull crushers:  Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up  (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position.

I’m going to finish off with plank until failure. I am working on beating my best time: 5 minutes and 33 sec!!!  Get after it and sculpt sculpt sculpt! YOU KNOW THIS WILL BE KILLER AFTER WORKING THOSE ARMS AND SHOULDERS AS WELL!!

REFUEL!!! IN PREVIOUS POST I EXPLAIN WHAT TO PUT IN YOUR BODY. FOR DETAILS EMAILS ME: ablifestyle3@gmail.com

Weight loss mistakes to avoid!

Many dieters tend to make similar mistakes when trying to lose weight. But being aware of these mistakes—and making small physical and mental changes—will help you lose the weight and keep it off for good. You will then find in that process the transition of a lifestyle change rather than a dreadful ”diet.” Here’s how:

Slower is Better
The first mistake dieters make is having unrealistic weight loss expectations. A lifestyle I live is set up for me to maintain my weight and stay healthy. A lifestyle change I could help set up for others is safely losing between half a pound and two pounds per week. Studies show that individuals who rapidly lose weight are more likely to gain it back. So if you’ve lost a few pounds this month—excellent! Don’t discount that because you see someone on T.V. losing 15 pounds in two weeks.

Everyone is Different

While some people lose a lot of weight in the first few weeks, others might not lose any weight for a few weeks. Although this can be frustrating when you’re doing everything right, it’s not a reason to give up. Sometimes it just takes a little while longer to see the results of your hard work reflected on the scale. Remember eating right and exercising regularly have positive impacts on your health in many other ways, such as more energy, less stress, better sleep, and reduced risk of many diseases. You’ll receive those benefits, regardless of the number on the scale.

Weight Loss is Rarely  Constant from Week to Week
Many people lose a lot in the first few weeks, and then their weight loss slows down considerably. It’s totally normal to have weeks when you lose more than expected, and weeks when your weight remains the same despite your consistent efforts. Our bodies are very complicated and don’t always cooperate with the estimates of how much we should expect to lose. People rarely lose a consistent amount of weight each week. Measuring your weight loss on a monthly basis can be a more accurate gauge of how well you are doing. But always ALWAYS stay on track, even if you derail a little.

Eating Less Isn’t Always Better
A lot of people assume that the less you eat, the faster you will lose. One of the biggest mistakes dieters make is not eating enough. Your calorie range is based on your current weight, goal weight, how aggressive your goal is (whether you want to lose weight quickly or slowly) and how much exercise you are doing. Your recommended calorie range might seem like a lot of food—especially if you are accustomed to fad, restrictive diets.  I have a great program I can help anyone get to their goals-MAINTAIN, LOSE , OR EVEN GAIN MUSCLE WEIGHT. 

But if your body is not getting enough nutrients and calories (especially if you eat less than your recommended CALORIE range), your metabolism will slow down. This is called “starvation mode” because your body thinks it is experiencing a famine, so it starts holding onto every calorie you give it, making weight loss much slower or impossible, and weight gain more likely. That’s why it’s so important to eat within your calorie range. If you aren’t, you could be doing more harm than gooD. What’s great about the program I could help set your goals is by providing your body the lack of nutrients, vitamins and minerals a lot of people miss out on through food. It’s easy, manageable, and only ranges out to $5-$6 a day to get YOURSELF HEALTHY. Now that’s a good investment. WHO SAYS BEING HEALTHY WOULD BE COST EFFECTIVE? YES THERE ARE WAYS AROUND IT.

It’s never ever to late to jump on the band wagon to a healthy  lifestyle. Set goals and start a manageable plan to get you on your road to success.  

AMAZING BENEFITS of APPLE CIDER VINEGAR!

Apple cider Vinegar

This stuff is soooo good for you! I want people to read about some of the benefits I researched for it. Over the centuries, vinegar has been used for countless purposes: making pickles, killing weeds, cleaning coffee makers, polishing armor, and dressing salads. It’s also an ancient folk remedy, touted to relieve just about any ailment you can think of.

In recent years, apple cider vinegar has been singled out as an especially helpful health tonic. So it’s now sold in both the condiment and the health supplement aisles of your grocery store. While many of the folk medicine uses of vinegar are unproven (or were disproved), a few do have a medical research backing them up. Some small studies have hinted that apple cider vinegar could help with several conditions, such as diabetes and obesity.

So does consuming apple cider vinegar make sense for your health? Or is vinegar best used for cleaning stains and dyeing Easter eggs? Here’s a rundown of the facts.

Apple cider Vinegar (ACV) is made from nutritious organically grown apples and retains many of the fruits’ beneficial components because raw apple cider vinegar is not pasteurized. And in its two fermentation processes, it produces enzymes and life giving nutrients that make apple cider vinegar the powerhouse it is. So what can it do for YOU AND ME?!! Beneficial ingredients in raw apple cider vinegar  give it its power to make us feel better, look better and feel energized. Just look at some of the beneficial ingredients in raw apple cider vinegar:

• Potassium – helps to prevent brittle teeth, hair loss and runny noses.
• Pectin – helps to regulate blood pressure and reduce bad cholesterol.
• Malic Acid – gives ACV the properties of being anti-viral, anti-bacterial & anti-fungal.
• Calcium – helps create strong bones and teeth.
• Ash – gives ACV its alkaline property which aids your body in maintaining proper pH levels for a healthy alkaline state.
• Acetic Acid – It appears that this acid slows the digestion of starch which can help to lower the rise in glucose that commonly occurs after meals.

A Few Benefits of Raw Apple Cider Vinegar

• 1 tablespoon of Raw Apple Cider Vinegar mixed in 4 ounces of purified water after a meal has been used as a natural REMEDY FOR HEARTBURN and as a replacement for toxic heartburn medications.
• Raw Apple Cider Vinegar may help improve bowel irregularity, thereby removing toxins from the body at a faster rate.
• Helps clear up skin conditions and blemishes giving a smoother texture and complexion.
• Raw Apple Cider vinegar may also help with joint pain and stiffness.
• Apple Cider Vinegar helps to break down fats so that your body can use them rather than store them. For this reason, many diets include ACV in their regimen.

You need to make sure that you use only the natural, organic variety of apple cider vinegar; the sparkling clear variety will have practically no health benefits. Propagators of this wonder drug claim that the best way to have this vinegar is first thing in the morning. You can mix two tablespoons each of apple cider vinegar and honey in a glass of water, and drink it. This solution may taste slightly acidic, and may not seem to be the best way to start your morning, but once you know of the immense benefits that follow, it will not feel all that bad.

Many find that following this routine first thing in the morning helps in eliminating constipation, which is one of the prime causes of many diseases. Constipation is also the cause of headaches – leading to a bad mood, deprived sleep, and a lethargic feeling the whole day, at times. Once this problem is solved, all the other symptoms vanish immediately, making you fresher and extremely active whole day long. Following this morning regime helps minor skin rashes vanish and the skin texture also improves, leaving you radiant and glowing naturally. Having that chilled glass of lemon juice can be substituted with a few tablespoons of apple cider vinegar and water. Some prefer the taste as is. If the taste is too acidic for you, you can add honey to give it the sweet tinge. Adding honey will only improve the health benefits of the solution.

You can also enjoy the benefits of this wonder vinegar in several other ways. You can use apple cider vinegar while preparing salads by substituting the oil that is poured over a salad with it. Not only will the salad have a tangier taste, it will be much healthier as well. You can also use this vinegar to pickle an assortment of fruits and vegetables. Marinating beef, pork, lamb, fish and a variety of meats is almost a daily process for meat eaters. If you make apple cider vinegar the prime ingredient in the marinade with an assortment of herbs and spices, it will not only help in flavoring and tenderizing the meat, will also add a whole lot of nutrients to your diet.

While there are no serious side effects of apple cider vinegar, it being a vinegar can deteriorate your dental enamel and cause yellowing of teeth. Similarly, lack of information about its ill effects on the health of pregnant women and children only means it is better kept away from them. Though there have been cases wherein people have complained of upset stomach and nausea, such cases are very rare. All in all, apple cider vinegar is considered to be the safest of all vinegars available, and diluting it with water only makes it safer for your use.

I use this! Tastes great on salads!!!!!!!!!!

listen TO YOUR BODY!!! food CRAVINGS!!

You make a choice that affects your health every time you’re in the kitchen, at the grocery store, or even at work. Are your decisions as fit as they can be?
Sometimes you have to look deeper into these cravings. Why does it seem that we are always craving foods that are bad for us? When our bodies crave something, we often seek out foods that satisfy our food cravings to the extreme, whether it be salt, sugar, carbohydrates, or caffeine. Have you ever been told to listen to your body? When it craves a certain food or nutrient, it often points to something real going on in your body that should be addressed. Here are the answers to your questions about food cravings, plus a look at thefive foods we crave the most.

Chocolate

According to the Journal of Nutrition, chocolate is the most widely craved food in America. Most people have a taste for chocolate, which helps, but chocolate also contains key ingredients that may be linked to why we crave it so much. For instance, many people seem to crave chocolate when they are stressed or feeling down. Chocolate’s reputation as an aphrodisiac stems from its phenylethylamine content, which regulates the body’s release of endorphins. Endorphins are natural mood lifters and often have a calming effect when the body is stressed. Chocolate also contains traces of tetrahydrocannabinol (THC), a substance found in marijuana. THCreacts with cells in the brain to release dopamine, one of the neurotransmitters responsible for the release of endorphins. The “high” from marijuana is therefore replicated to a much lesser degree when eating chocolate. In addition to its “feel good” qualities, chocolate contains large amounts of iron, a mineral that can be depleted during a woman’s menstruation cycle.  If you just have to get that chocolate fix, try dark chocolate to reap its antioxidant benefits!

Another way I  deal with my chocolate craving is using my Herbalife chocolate protein powder and making yummy treats out of it! Refer to my recipe tab for those delicious BITES

Salt

Salt, which most people associate with potato chips or French fries, is another commonly craved food. Like chocolate, some people are drawn to salty foods over other types, which can contribute to the nature of their food cravings. Some experts believe that Americans are so accustomed to a high-sodium diet, that they go into salt “withdrawal” when their eating habits change. This dietary change can be a real shock to one’s system, particularly for those who are dieting or have very low-sodium intake. Slowly cutting back on salt, rather than completely cutting it out of your diet, is a more effective way to reduce your intake of sodium. Finally, a desire for salt may simply be a result of dehydration, the process by which your body loses water, electrolytes and salt. The best way to fight dehydration is by drinking more water and by replacing the lost salt. Many sports drinks like Gatorade and Powerade provide the necessary nutrients for hydration, especially after an intense workout. Sudden, excessive cravings for salt can also be a sign of some serious health conditions, such as diabetes, heart disease, and sickle cell anemia. If you experience symptoms of any of these diseases, you should consult your physician immediately.
Carbohydrates
A craving for carbohydrates usually results in the consumption of refined carbohydrates, which are made from refined sugars and white flour. Consuming these items cause a rapid increase in your body’s blood-sugar levels. Not surprisingly, carb cravings often occur in the mid-afternoon, when your energy stores are at their lowest. While a high-carb snack will give you more energy, it will also cause a sudden drop in energy, which will encourage even more unhealthy snacking. Many carbohydrates are also referred to as “comfort foods,” which people associate with pleasant feelings. When you need a jolt of energy or a mood enhancement, it is natural to turn to the foods that have created those feelings in the past. Instead of reaching for a bag of pretzels or a few (or maybe more) of your favorite cookies, eat a handful of nuts and dried fruit or yogurt to give you the energy you need. The fiber in the nuts will help you to feel full for longer, while the low-glycemic fruit will help to stabilize your blood sugar so that your energy stores aren’t depleted as quickly. Adding a source of protein like yogurt, which takes longer to digest, can also slow down your body’s response to the carbohydrates.

Caffeine

Do you reach for a caffeine fix every time you’re feeling tired? Those who have serious cravings for caffeine throughout the day are most likely suffering from an addiction to caffeine. Caffeine stimulates activity in the brain, which in turn, causes the release of the hormone adrenaline. Despite achieving the desired effect, after the dose of caffeine wears off, it often creates a craving for additional caffeine to recreate the effect. There are healthier, more effective ways of preventing fatigue throughout the day. First, make sure you are getting enough sleep! Second, exercise daily. Although many people mistakenly think that they will be more tired by exercising, they are actually wrong. Overall, exercise will increase your energy level and will enable you to overcome your food cravings. Lastly, make sure you eat a healthy snack that is high in protein and whole grains every few hours to maintain your energy.

——————>Another tip I swear by- is the HEBALIFE GREEN TEA EXTRACT. This stuff is amazing and all natural. Ditch the coffee and soda for this refreshing and tasty alternative. Feel reinvigorated with this natural energy lift. Not only that, –  It’s delicious, instant and low in calories, and has antioxidant and thermogenic benefits of green tea and botanicals. It burns 80 calories everytime you drink it! WOOP WOOP! aSK ME if you have questions for this tea extract!

Fat

When most of us crave fat, we don’t reach for a packet of nuts or a spoonful of flaxseed oil. Instead, we look for sources of saturated fats, such as potato chips, or snacks that satisfy our sweet tooth and our fat craving. Essential fatty acids are healthy fats that contain vitamins A, D and E, which your body uses for healthy skin, hair and nails. Because most Americans eat a diet that is lacking in these essential fats and oils, your body may crave them regularly. Unfortunately, when you respond by eating saturated fats, your body will continue to crave the fat it really needs. Fat also adds flavor and variety to our foods, which can be obtained by adding other healthy foods to your dishes. The next time you’re craving fat, try eating nuts or seeds, nut butters (peanut butter is my FAV!!!!!!!!!!!)avocados, or salmon and tuna. As a healthy substitute for vegetable oil, use olive oil when cooking.

******Food cravings are natural and unavoidable. However, they don’t need to be detrimental to your health if you respond to them appropriately. Stop and think about the real reasons behind your cravings and find solutions that will satisfy them and, at the same time, improve your health. Listen to your body, but don’t let it control you!!!!!

FRIDAYYY! WORKOUT OF THE DAY

60 JUMPING JACKS

40 CRUNCHES

10 SIT UPS

20 TRICEP DIPS

30 SIDE LUNGES- EACH SIDE

15 INCLINE PUSH UPS

10 OBLIQUE CRUNCHES

15 JUMP SQUATS

30 BUTT KICKERS

15 JACK KNIFE SIT UPS

 

goOoOoOO!

WORKOUT OF THE DAY!!!!!!! get bikini ready

THE 1000 WORKOUT!!!!!! I DID IT TODAY AND SO CAN YOU!!!!!!!!!!
100 JUMP ROPE
100 SQUATS-if u wanna get crazy do jump squats
100 MOUNTAIN CLIMBERS
100 CRUNCHES
100 HIGH KNEES
100 COBRA PUSH UPS
100 BRIDGE PULSES
100 WALKING LUNGES
100 TRICEP DIPS
100 HOVER/ JUMPING  JACKS

GET IT AND GET IT DONE!!!!!!!!! WORK HARD AND THEN YOU CAN PLAY!!!! SUMMER IS AROUND THE CORNER! TIME TO GET BIKINI  READY