Category: fitness

Sitting at Your Computer is straining..

We have all probably heard this, sitting at a computer all day can ruin your muscles, make you gain weight , cause carpel tunnel syndrome and so on and so on.  And it is true, sitting at a computer all day can strain your muscles and give you poor posture, it can cause back pain, wrist pain, leg pain, all sorts of pains. So how do you deal if your job demands you sit at a computer all day??


Unfortunately, with technology taking over, there is not much we can do to prevent from sitting at a computer, However, we can try to sit more correctly, but sitting up straight and not slouching over. Also, taking frequent but short breaks will help your eyes re focus, as well as help your body get less tense.

There are also other things outside of work you can do. After you are finished with work, try heading to the local gym for a Yoga class, or just getting in some type of exercise in will help your muscles not get tensed up and tight.

While you are on the clock, try standing to get some work done, choose a desk that is comfortable to sit and stand at or if laptops are an option take your work with you to a nearby standing desk. Ask your boss for  a more ergonomic chair (if it is in budget), or bring your own if you can.

Unfortunately, we can not get away from the computer, but there ARE ways we can help prevent the strain. Walking around the office and making some casual conversation with your co-workers will not only get you well known throughout the office, it will help your muscles relax throughout the day. Just try not to get the conversation too personal and keep it work focused as much as possible, you do not want to get in trouble with your boss!!

Do you have any tips on how to keep your posture at work?


Eating Healthy doesn’t have to Cost $$$

There is a Social Media rant by an Overweight woman claiming “she does not have the funds to eat healthy and go to the gym”. She goes on saying gym memberships are expensive and healthy food is out of her budget.

I call BS on this! (excuse my language), but really, eating healthy IS affordable and there is no need to go to the gym in order to lose weight. If you really want to lose weight you will find a way. This is just another excuse by someone trying to get more tax dollars.

Besides, buying produce at the Grocery store is cheaper than buying junk food sold on the “aisles” . Heck even cookies, candies and cakes get expensive. It is all about budgeting and being smart. Making excuses by saying “you don’t have money to eat healthy” is just bogus and will never help you lose weight..

Losing weight starts with your mind, if a person really wants to live healthier they will. They will obtain free advice to eat healthier on a budget. There is plenty of information out there on how to do so, especially with the web being free.

Eating junk food should be the “luxury”  any way. Its the junk food that causes the Health problems which cause your costs to increase. Eating Healthy on a Budget is actually really easy to do. Here’s an example of some “low cost” healthy meals:

Breakfast: Nonfat or soy yogurt (usually on sale for $1 or less each), but in bulk, even less, Have a Banana with it as well. Less than $2 for 6 of them

Lunch: Bread (bought from the “reduced” aisle is still fresh, especially if you keep in fridge) and lunchmeat

Dinner: Chicken with vegetables (or wheat pasta and vegetables)

Its doable to eat healthy on a budget, if you put your mind to it.

Do you agree with me on this?


Study finds that 80% of Men’s Heart Attacks are preventable


It may seem like a shocker (or not), but changing your lifestyle can truthfully prevent yourself from having an heart attack by 80%, if you are male. (The study was just on males, can be true for women too). Men are the more likely to have a heart attack in the first place.

The 11 year Sweedish Study, found that Men who added regular exercise and ate a  healthy diet were eighty percent less likely to have a heart attack than the men who did not make a any lifestyle changes. There were over 20,000 surveyed in this survey! The men in this survey were aged 45-79. In addition, men who cut their alcohol intake and tobacco habits had even less of a chance of a heart attack! The study claimed that even those men who neglected their health for years were able to reduce risk by adding in healthier lifestyle choices!

It only makes sense! When you exercise your body is able to digest what you eat normally, therefore allowing for your organs to be able to properly work. When a person has a heart attack, it is caused by too much build up in your heart, making it hard for that person to breathe. When you eat a diet full of junk, sweets and fats, it puts a lot of pressure on your organs, including your heart. Over time plaque build up forms and when there is not enough oxygen flow to your lungs and heart, this causes a heart attack.

This is why your Doctor and/or Nutritionist keep telling you to eat healthier and start an exercise routine!

The study states that 80% of heart attacks involving men are actually preventable. The team, who hails from the Karolinska Institutet in Stockholm, wrote how each measure lowered the risk of heart disease in men, according to Headlines & Global News.



Keep your Bones healthy, Stay young!


Having healthy bones throughout your life can help prevent diseases such as Osteoporosis.

To prevent bone loss as we age, its important to eat a healthy diet consisting of Calcium Rich foods such as Spinach, kale, Dairy products and soy. As we age absorbing calcium gets harder and harder for us, which is why taking a Vitamin D supplement is Vital, especially if we already suffering from Bone density loss.

Of course not all Supplements are created equal, you can read my blog to find out more on the importance of supplementation.

Back to a Vitamin D supplement. The best one with the highest amount of absorption is from the Isotonix line : Isotonix Vitamin D with K2

Isotonix Vitamin D with K2 contains vitamin D3, the metabolically active form of vitamin D, along with vitamin K2, a form of vitamin K which supports vascular health and calcium utilization. Here’s a chart that compares Istonix Vitamin D with K2 to the “other” brands:

Comparison Chart comparing different Vitamin D Supplements


As you can see from the chart above, most of the Vitamin D brands have 4000-5000 IU’s . So why is Isotonix D3 with K2 better? Well if you go on the list, you will see that the Isotonix version is the only supplement with Vitamin K2 as well as the only one being Isotonic.

(Isotonic= Is the reference of being Same pressure as your Bodily Fluids. Iso= same  and tonic meaning “same pressure” . )

This Isotonic formula is what allows for 98% absorption, and with a Vitamin D3 supplement, absorption is key. This will also help your calcium be absorbed better,decreasing your risk of bone density loss and/or bone diseases such as Osteoporosis.

Why the Vitamin K? Well the Vitamin K is what supports the normal delivery of calcium to your bones.

Are you getting enough calcium and Vitamin D3?



Lose Weight, Win Cash


The Holidays are coming, and everyone wants to look great at those Family Reunions, work parties or just for their Small Holiday Party. This is the perfect time to join the TLS Find your Fit challenge!!!

Just what is the TLS Find your Fit Challenge?


First, I’ll explain what TLS is. TLS, stands for Transitions lIfestyle System. The TLS program helps individuals gain weight, lose weight or just maintain weight by teaching a Low-Glycemic Index meal plan. (yes I said gain weight, as in Muscle gain).

The people behind TLS know that every human is different, which is why the TLS Weightloss solution is perfect for you! (yes you too!) This is not a One-size fits all “diet”, this is a Lifestyle System that teaches Healthy eating habits, which include how to dine-healthy, how to cook your own food and the most important…how to shop for the Best healthy food!

No diet should eliminate the things you love. This is just is not healthy. The best “diet” works those things in and teaches you how to make the best decisions.

Okay, now that you know a little more about TLS, lets get into the “Find you Fit Challenge”. TLS knows that Money is a big motivator for people to achieve their goals. Which is why they have created this challenge. In recent challenges, TLS has awarded over $100,000 in cash to the winners. Not only did they win Big, they lost Big!!! The best part? With TLS you will not be focused on the scale. TLS knows that its important to focus on muscle mass vs. that number of the scale. TLS is focused on Fat burning vs. just losing pounds. This way you will lose MORE inches and look and feel better about yourself!

Find more about the challenge by clicking HERE and Click the “Challenge” tab

So are you ready to join the Next challenge? Watch this video for more info

Just Move

Any fitness-guru or expert will tell you the key to staying healthy is to exercise. For some people that have not “exercised” in a long time, speaking years, this can be a scary and overwhelming thought. I’m here to tell you that all you have to do is get up off the couch (or chair), go outside and go for a walk!! Heck, even just getting up out of your sit every 2 hours will improve your Physical abilities! Everyone has to start somewhere.


Of course , if you do have goals of losing weight, you will need to pick up your pace while walking and then turn it into a jog and then run in the long haul.

Going for a walk can be a fun activity, If you are married grab your spouse and make it romantic. Instead of sitting on the couch stuffing your faces with high-calorie snacks, go for a brisk walk around your neighborhood. Have kids? take the kids for a stroll with you. Are you flying solo? Call up a friend and go for a walk in the park or in either of your neighborhoods.

“Not having time” is one of the biggest excuses in the book. Everyone has a least 30 minutes to do something active. You can even split it  up if you are really pressed for time. Instead of driving to that fast-food restaurant on your lunch break, walk there. You might even discover a new hidden gem along the way that is a better find than the original place you were going to go to.  If you live close enough to work, try biking on a nice sunny day instead driving to work. It will be better for your health than getting angry in traffic.

These are just some ways to keep moving throughout the day. Remember to just move!

What are some things you do to keep active?

45 Mintues a day is all you need


When people hear the words “You should workout”, they get all scared and stressed over the fact that they don’t A) have the time or B) Don’t have the energy.

However, research has been proven time and time again that 30-60 minutes every day is all you need to stay “fit”. This averages out to 45 minutes. Forty-five minutes is all it takes to stay healthy. That’s less than One hour-long TV show! Heck some workouts can even be done while watching TV!! Like yoga or Pilates.

For me the easiest way to get my “45 Minutes” in is to attend the Exercise classes, my favorite is Zumba (read Why on previous post). I also like to mix it up though, even though I adore my Zumba workout, I can get bored if I Zumba every day. My Weekly routine Usually goes as follows (sometimes It changes, depending on how I feel or my schedule)


Monday – —> Zumba

Tuesday —> Pilates

Wednesday —> Zumba (favorite class on Wed)

Thursday —> Body Works/Weight Training

Friday —> Yoga

Saturday —> Break day

Sunday —> outside activity like hiking or walk in the park with my loved one 🙂

Picking a schedule  will help you stay on track to your fitness routine. When you have a schedule, you are more likely to not skip that workout. Of course sometimes life happens and you can’t attend the class you wanted to, so you might be tempted to skip a day. Try to resist that temptation and do something Active!

Not a gym person? Try going for a walk in the park with a buddy. Going with a buddy will help both of you stay accountable, plus the time will fly by. Instead of sitting at the local Coffee shop and gossiping over that boy you like, go for a walk and talk.

What do you do during your 45 minutes?

My Fall Skinny Mocha

This morning after my morning Zumba workout, I had my usual TLS Whey Protein shake , but today I wanted to mix it up a bit by adding some “Fall Spice”, so I went for the Cinnamon. I also know that Cinnamon helps with regulating blood sugar. Added Bonus it tastes Great!!! I love double-goodness ingredients!!

Here’s my Protein Shake that I had this morning, its super easy to make and tastes super good!! I like to call it my “Skinny Fall Mocha” because of the “fat-Burning” Mochatonix! 🙂

The drink was too good, I drank it too fast to get in the picture! :)
The drink was too good, I drank it too fast to get in the picture! 🙂


Ingredients in Drink:

One Cup of Soy Milk ( I use Plain, cause I’m already sweet, I don’t need the extra calories)

One Packet of TLS Whey Protein in Chocolate Flavor

1/2 of a Scoop of Mochatonix (The fat burning contexts) yum! ( I use Cappuccino Flavor)

Dash of Water

Dash of Cinnamon (about one teaspoon, but I just sprinkle)

How to make the Drink:

Step One: Pour the Soy Milk in your Protein Shaker

Step Two: Open packet of your TLS whey protein (or use scoop if its the canister) and pour with milk, following with the 1/2 scoop of Mochatonix

Step 3: add a little bit of filtered water

Step 4: Using the whisk that comes with your protein shaker, secure lid (make sure it snaps shut, you don’t want any spills) Give it a shake shake shake  for about 10 seconds and voila! You have your delicious Skinny Protein Mocha 🙂

Protein shaker with Whisk, any brand will do
Protein shaker with Whisk, any brand will do

Dash with the Cinnamon for that Fall flavor that will lower your blood sugar 🙂 If you’re really daring, you can try nutmeg.

Simple 4 steps and you have yourself a Healthy “Fall” Mocha.

What do you think of this fall drink? Will you try it?

A Guide to Healthy Living


The more weightloss related Blogs you read, the phrase “Healthy Living” comes up a lot , and I admit I use it a lot too. Just what does it actually mean though to live a healthy life? Here are some tips on living a healthy life. Ready?

Make a To-Do List

Before you go to sleep, make a To-do list for the next day. (This is something I myself need to get in a habit of), but it has been studied that Healthy and Successful People make To-do lists and stick to them. The best time to make this list is at the end of the day when you are winding down and getting ready for sleep. It helps your refresh, and also helps you wake up in morning. Since you’ll have something to look forward to.

Make sure you schedule some Exercise in.

If you schedule your exercise, you are more likely to do it, rather than if you say “if I’m not too tired”. Instead, schedule it in the morning  before you head to the office. Get up an hour early if you have to. Haven’t exercise in a while? Start slow, by going for a walk. Not a morning person? Go with your kids and/or significant other after work/school. A Family that Exercises together, stays together!! 😉

Plan your meals Ahead of time

To eat Healthy throughout the day (especially during the work hours), plan your meals, make sure you have all the necessary ingredients at home to avoid eating out. If you do have to eat out or have that splurge,make sure eat healthy, use these Tips on eating Healthy at Restaurants. Eat lots of Fruit and Vegetables 

Go Shopping on either Sunday or Monday (if your schedule allows)

On Monday, the food at the grocery store is the freshest, so if you can make it to the store on a Monday, go shopping on Monday, if not go on Sunday to stock up for the week. Don’t buy too much food that will spoil.

Limit the Soda and other Sugary Drinks

Soda has way too many empty calories in it that is so bad for you on so many levels. By just eliminating Soda from your diet you can drop tons of pounds (if you’re a regular Soda drinker). Soda is high in Sugar, chemicals and causes tooth decay. Just stay away from Soda. Instead, drink Seltzer water flavored with fruit or Iced tea that is unsweetened. One cup of coffee a day is okay as well (just go easy on the sugar)

Keep a Journal

If you are trying to lose weight, keeping a journal will help you attain your goals. Also, share with a friend or a coach that guides you will also help you achieve your Weightloss goals.

Do you have any other Healthy Living tips you would like share? Please do!

Are these tips Helpful ?


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Why you should start doing Pushups

Everyone thinks there’s a magic exercise or a magic pill they should take to lose weight. Everyone is on the search for this “magic” thing as well. Well, I don’t know if its magic, but there’s one exercise that you MUST be doing it is the Push-up.

You either love ’em or you hate ’em, but if you want a toned body and better balance, you must  incorporate the Push-up into your Daily routine.

Never done one before? That’s fine! Start out slow with 10 pushups a day. You can even modify! In fact…if you aren’t doing the “regular” push-up correctly you MUST modify!!! Here’s how to do a “proper” push-up:

Start out in Full Plank Position.

Engage your core muscles, this means to push your belly button to the spine.

When your chest is about the size of a fist away from the ground, slowly press back up to full plank position.  Repeat! Try for 10 if you’re just starting out — or challenge yourself and see how many you can do before your form starts to falter.

If you’re quite not ready ready for the Full push-up, that is A-ok. Please do Modified (and please don’t call them “girl” push-ups”).

Push-ups ARE not an easy exercise, that’s why they’re Awesome to do! It’s better to do 10 Correctly formed Modified Push-ups than 5 not so good “full” push-ups where your belly is sagging and your neck is strained. The awesome part is, if you keep practising your modified push-ups you’ll eventually get to the full push-ups and then even the variations will be easy for you! So Start with the modified! Its better than nothing!!

To do a correct modified Push-up place your knees on the ground and bend them, do not cross your feet. With a straight back and lifted chest, press your chess to the ground.

Another tip on push-ups, the wider your hands are from your chest, the more you work your chest. The closer they are to your body, the more you work your triceps. So try moving your hands closer and further away from you for a full-body workout! 🙂

Do you push-up?


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