Category: fitness

Workout classes

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Exercise is a part of a Healthy lifestyle. Exercise gets your blood flowing, your heart-pumping and calories and fat burning. It’s always good do what you enjoy and to mix it up with different exercises every day, this way you don’t get bored and burn yourself out. Here are my favorite Exercise Classes:

Zumba Classes- My Ultimate Favorite! It’s fun and a great workout..need I say more? Check out my blog on Zumba for more on why I love it.

Pilates- You don’t always have to be jumping around in order to get a good workout. Besides, if your goal is to lose weight and build muscle. Pilates is a great way to strengthen your muscles and increase your flexibility.

Yoga- yoga helps your body relax and helps combat stress. It also helps you with flexibility. There’s no need to be a yoga-rat in order to attend, there are tons of beginner Yoga Classes at local gyms.

Body Works/Strength Training Classes- If you want to build muscle you must lift some weights, and ladies keep it a light weight. We don’t need bulky muscles, we just want to tone-up and slim down..right ladies? I like going to the class for this, for the guidance of the instructor and doing it with a group. I feel more motivated this way

Cycle Class- Gets your heart-pumping, your legs working as well as your abs! Burn Hundreds of Calories in one class! Incredible Workout!

 

There are 5 workout classes ideas, are you a class person or do you prefer working out on your own?

 

How to Make your Own Pumpkin Spice Latte

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This week, Starbucks unveiled their infamous “Pumpkin Spice Latte” or as many fans call it “the PSL” to the special customers that want to unlock a code in order to have their overpriced Pumpkin drink before the actual unveil of Sept 2nd.

Not only is Starbucks’ (and pretty much ALL coffeehouses’ “pumpkin” drinks) NOT made with any Actual Pumpkin,( Read This Article to Find out why), it is way over priced and cost you a fortune at over $3 for the smallest size…

Making your own is a cheaper and healthier option for you, plus its pretty easy! Here’s the Recipe:

You will Need:

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Ingredients (serves 2)
2 tablespoons canned pumpkin
1/2 teaspoon pumpkin pie spice, plus more to garnish
Freshly ground black pepper (for your liking)
2 tablespoons sugar (or a natural sugar substitute like Stevia)
2 tablespoons pure vanilla extract
2 cups whole milk (or your preferred milk/milk substitute)
1 to 2 shots espresso, about 1/4 cup (or dark roast coffee)
1/4 cup heavy cream, whipped until firm peaks form

Equipment
Mixer, whisk, or hand blender, to whip cream
Saucepan
Wooden spoon
Whisk
Blender

Instructions

  1. Heat the pumpkin and spices: In a small saucepan over medium heat cook the pumpkin with the pumpkin pie spice and a generous helping of black pepper for 2 minutes or until it’s hot and smells cooked. Stir constantly.PSL-8051
  2. Stir in the sugar: Add the sugar and stir until the mixture looks like a bubbly thick syrup.
  3. Warm the milk: Whisk in the milk and vanilla extract. Warm gently over medium heat, watching carefully to make sure it doesn’t boil over.
  4. Blend the milk: Carefully process the milk mixture with a hand blender or in a traditional blender (hold the lid down tightly with a thick wad of towels!) until frothy and blended. (I recommend getting a Milk frothier/steamer like this one from Target)
  5. Mix the drinks: Make the espresso or coffee and divide between two mugs and add the frothed milk. Top with whipped cream and a sprinkle of pumpkin pie spice, cinnamon, or nutmeg if desired(Recipe and Photos Courtesy of thekitchn.com)

For an even “Skinnier” Version, try adding MochaTonix in Cappuccino Flavor for a “fat-burning pumpkin latte” 🙂

Will you try this one at home?

 

Do Diet Supplements actually Work?

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Anybody that is looking to lose weight, has probably come across Diet Supplements either Online or in the Drugstores. They all “claim” to help you lose weight and usually have testimonials attached with images of People who lost 50 Lbs taking the supplement. But is it true? Does it really work?

In most instances, yes most of them will Help you Lose Weight. However, one not all of them are safe and two even if it is termed as “safe” if you don’t Change your Lifestyle to a Healthy Lifestyle, the minute you stop taking them you will gain the weight back (and sometimes it can be more weight).

If you truly want to Lose weight and be healthier you MUST eat Healthy (and not “diet” food either) Plus Increase your Exercise!! I would suggest trying to do this part BEFORE you start your Diet Supplements. If you have a lot of weight to lose, and you have implemented Healthy eating and Exercise, Then I would look into taking Supplements Made from Natural Resources. Depending on your body, would depend what you need. Everyone is different and needs different things.

This is Where the TLS: Weightloss Solution comes in, TLS treats EVERY person like an Individual and tailors Weightloss Plans and Supplements according to them. TLS guides participants to eat according to the Low-glycemic index and teaches them to live healthier lifestyles.

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For more information on the TLS program, please reply below.

Do you take any supplements? Have they worked for you?

How to Eat Healthy @ Restaurants

Many people think if they want to lose weight that means they have to  miss out on the fun of eating at Restaurants. This is just simply not the case.

Going to a Restaurant can be done as a treat, celebration, quality time with family or maybe you just don’t want to cook that night. Whatever the reason is, there is no reason you need to shy away from eating with your friends at their favorite restaurant. Here are a few tips to help you still eat healthy while dining out:

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Watch the bread/chips intake

If go to an Italian or Mexican restaurant, they usually give you Bread or chips to accompany your meal. These calories can add up quickly and will not keep you feel, since they are made with processed ingredients (and the chips are fried). Limit yourself to a few chips or one piece of bread. Enjoy the conversation with your friends or family instead of munching away on empty calories

Skip the Soda or Mixed Alcohol drinks

Soda is nothing but empty calories and processed sugar that will not help you achieve your weightloss goals. If you want to lose weight, you must eliminate some ‘bad habits’ like drinking soda. Those mixed alcohol drinks are not any better either, you can check out my previous blog on Alcohol drinks and their content Here.

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Start With salad

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If you’re having an entrée dish, start your meal with a green salad with lots of veggies (and a light dressing like oil/vinegar) preferably on the side so you can control the portion. Having salad before the meal with fill you up on the good stuff so you eat less starches during your meal.

Be cautious of anything Fried , or “Creamy”

Fried food will never be “good” for you or your diet, these foods can pack on the calories fast and will not make you full. Creamy sauces can contain high volumes of fat since they are most likely made with milks or heavy creams. Try to stick with dishes that use olive oil or seasoning, as these are still high in flavor but not the fat. 🙂

Lastly, Say “NO” to Dessert

Unless its a big celebration, say no to that tempting dessert menu. These options are usually packed with calories, fat and/or sugars, which will add quite a bit to your waistline. If you do opt for that dessert, share with someone (or your whole party). Most of the restaurant desserts are made for sharing, this will give you that taste, but not too much calories.

What do you think of these tips? Do you have any other additional tips you can think of?

How to Drink Smart

If you are watching your caloric-intake this year, the holidays can be a frustrating time for you since Alcoholic drinks is a big part of the Holiday-time (and any Celebration). I’m here to tell you, that its okay to take that drink (in moderation), even if your on a Weightloss Program this Holiday Season.

Lets start with Beers

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Beer is made from Malted Grain products like Barley, Rye, Wheat, hops… which means it can be heavy on the calories. Of course, calories is not the only thing you want to be concerned with when drinking Beer. Since Beer is made of Grains, not ALL grains are bad for you, even if  the Calorie content is high.

The Higher the Alcohol content (ABV), the higher the calories and carbs, since there are 3 x’s more Grains in the beer. However, it does not mean you shouldn’t drink High alcohol beer. Higher alcohol beer also has more “whole” ingredients, since there is unlikely case of added sugars or other ingredients.

Lighter beers (usually the American ones) may have less calories and less alcohol content, but does not mean its a better choice. Some of these beers can be added with High Fructose Corn Syrup or Sugar to compensate for the grains. This is why I don’t always count calories.

Wine

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Now lets talk about Wine! There’s a reason why Health-enthusiasts (myself included) love a glass of wine! The ratio of health benefits to calories is outstanding, plus who wouldn’t love the taste of a glass wine? Especially when its good for you! 🙂

Of course not ALL wine are created equal. The Higher the Alcohol content on Wine, the dryer it tends to be, which means Less Calories, and more antioxidant benefits!! An average 5 oz. glass of red or white wine has about 118-128 calories per glass. Which is why we drink in moderation and not gulp our wines by the glass 😉 Chardonnay, Cabernet, Merlot and Pinot Noir are usually dryer wines.

You may not be surprised that sweeter wines have less alcohol and more sugar. So if you are weight conscious, stay away from Sweet wines! Moscato, Riesling or Port wines are usually sweet.

Good news is a Dry Champagne has roughly 91 calories. (So drink up this New Years!!)

Liquors and Mixed Drinks

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Even though a shot may look small, don’t let the size fool you, a standard shot at the bar contains a whopping 100 calories. Keep taking those shots and they can add up quick. Of course if you just drink it straight or on the rocks, its not too bad; mix it with a mixer or two and the calories add up real quick, so be careful on this one!

First lets talk about where each liquor come from. Vodka, is made from potatoes, so this will be a starchy one. Tequila is made from plants, making it perfect for that low-glycemic drinker!! (just be careful with those Margaritas!!! Rum is made from sugar cane, tastes great but don’t overdo it . Whisky is made from Rye grain (starchy, but the “good” kind).

Now Sake, a common Japanese drink made from rice wine only has 19 calories per “shot” and is usually drank slowly like liquor. Can be drank cold or hot. (It’s delicious too!)

If I were you I would think twice before asking for that martini or mudslide, as they tend to have lots of creme, sweeteners, and/or food dyes. They can be high in fat and calories. Not ideal for someone trying to lose weight.

Alcohol should never be replaced with your meal in order to offset the calories. Especially since drinking on an empty stomach can lead to having less inhibitions and making poorer choices.

Always drink in moderation and Drink responsibly. (especially this holiday season)

Will you use this guide the next time you go out with your friends?

 

Pictures and facts courtesy of TLSslim.com

Why I love Zumba! Fitness

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Zumba Fitness is the Hottest and Newest Exercise Craze to cross this Planet! Why? It’s fun, a great workout, plus you learn some Dance Moves!!

For those of you living under a rock, Zumba Fitness is an exercise class that’s inspired by dances from the Islands.

The best part about attending a Zumba class is you don’t have to be an experienced dancer to have a good time, you just need some energy and a willingness to have some fun! By the end of an hour Zumba class you will be dripping in sweat and you will have fun in the process!

Zumba is also a great low-impact workout for those people that have not worked out in awhile, but still Fun for the Advanced levels! 🙂 Zumba Bonus: Learn some Salsa moves that will come  in handy at that next party you attend!!

Do you Zumba?

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Learn more about and Where you can find Zumba close to you at Zumba.com

(Photos courtesy of Zumba.com)

How to avoid buying junk at Grocery Stores

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What you buy has a big influence on your waistline. It can be easy to get side tracked at the store and impulse buy those darn sweets and salty snacks, especially if you have kids. Follow these tips to help you buy smarter next time you shop:

Don’t Shop Hungry

You have probably heard this one before, and its proven true!! Shopping on an empty stomach increases your chances of impulse buying by over 50%. When you’re hungry you want food,so your brain triggers you to want to buy all those food you want vs. what you need. Just avoid unnecessary purchases and eat before you shop!

Shop the Perimeter of the Store First

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The Perimeter of the store is where you will you find all the basic food groups in the store. Vegetables/Fruit, Meat, Dairy, Breads. You want to fill your cart up with these products as they  contain the most whole ingredients and are the healthiest for you to eat. The more Whole products in your cart, the less room for junk there is.

Choose a Smaller Cart

Do you really need that oversized cart when you’re only shopping for 2 people? Most grocery stores now have smaller shopping carts. The smaller your cart, the less likely you will have room in your cart for that junk food. If you do have a large family, still be choosy on the kind of cart you choose, most importantly be mindful of what goes in the cart first.

Have a Colorful Cart

Now I don’t mean ask your kids and draw on the cart and make it pretty, by colorful, I mean add items that are different colors. The more variety of colors in your cart from Natural foods,the better. Try to stay away from too much “brown”, as these are usually the starchy items.

Make a List

Making a list can also help you stay on track at the store and not wonder off into other sections. Once you become familiar with shopping smart the list will only be a guide as you get used to buying the same items (you do want to mix it up sometimes so you don’t get bored). If you do have kids, let your kids choose ONE item they would like each week, make sure you stick to one item. This way they feel included in the process and at least they’ll be getting something they want. If they want another item while shopping, ask them if they’d like to take the other item out of the cart. This will teach them how to make decisions as well. Hopefully, the right ones 🙂

Staying on track at the store can be fun if you do it right, always engage your kids and/or significant other in the shopping for the week . This way everyone feels included in the process and it makes it fun for the whole family!!

Do you have any other advice on shopping smart?

Muscles ache? Go for a swim!

After a long week of working out and daily life it’s not un-common for your muscles to be tense and stiff up. The best way to relax your sore muscles and still get your daily workout in? Go for a swim! Don’t worry if you’re not a Top Class swimmer, most people at the Gym aren’t top class swimmers anyway, and even if they are…..who cares?

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According to Livestrong.com, swimming is a great low-impact workout to relieve muscle soreness from either Overdoing a workout or muscle strain.

If your muscles are sore from over-doing a workout, which is most common for people New to Working out or trying something new, stick with a Low-impact exercise like Swimming to help release the muscle tightness.

If you have muscle strain, spine-health.com recommends that you don’t rest for more than 2 days, since this longer rest can cause loss of muscle tissue. Spine-health.com recommends swimming after muscle strain since it increases blood flow to the injured muscle(s).

Where you swim is also important, if you do have muscle strain you want to stay away from a pool that is near a lot of wind, as the breeze can make it worse for your muscles (along with the cold water)

Gyms usually have indoor-heated pools, which is ideal for that low-impact muscle relieving soreness.  🙂

Just jump in the pool do a few laps and when you get out your muscles will thank you! The best part? Since you’re already in your swimsuit, you can hop in the jacuzzi after your swim-workout and relax those muscles even more.

If you do use a Gym pool, usually they’ll have pool weights that can be used in the pool. It’s like doing your weight workout with the resistance of the water. 🙂

 

 

Stop Throwing Money down the Toilet

When you buy Cheap or “junk” vitamins from Stores like the Dollar Store, Costco, grocery stores and even sometimes the speciality stores like Vitamin Shoppe and GNC you are not getting as much bang for your buck from your vitamins in terms of effectiveness.

You see “pill” form vitamins take your body longer to digest and sometimes they don’t even digest, they just sit there in your body rotting away.

When you take Isotonix Vitamins you get a 98% absorption rate compared to less than 40% with the traditional pill vitamins. Not only are there binders and fillers added to the pills it is hard on your body. In other words you are throwing your money down the toilet!

Here’s a funny video for you to enjoy:

 

If you want more info on Isotonix Vitamins go here .  

Or here directly to shop

 

What vitamins do you take?

1st day of Something New

Ever since we grew up being the “New” kid was never a good thing. Being New could sometimes be so frightening our Parents would drive extra mileage just so we can go to our “same” school. Why? Why are we taught being New is scary?

Taking on New activities everyday is rejuvenating and makes you younger! We need to teach our children to always try New things, whether its a healthier food they never tried or a New activity…also being the “new” kid should never be scary.

Today I was kind of the “New” girl again at the gym. I’m not much of a swimmer and haven’t swam much in years. Today, I felt like I wanted to tackle it again! (Yes, if you haven’t done something in a long time it can still be “new”). It was fun and different, and gave me just what I needed to keep at my “usual” routine. Which brings me to my next point,

Usual can get boring and stale, and when you try that New activity it makes you feel more “alive” again and certainly younger. Trying something New everyday, even the smallest things can really change your prospective on life. I encourage everyone to try it.

 

What have you tried today that’s new?

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