Category: fitness

How to Beat Stress

Having Stress is common among most Adults these days. Some of the Causes of Stress are due to Workload, job security, Money and Time.

Studies also show that 85% of the stuff that we worry about actually never happens, and an additional 80% of us say that when the worst does happen, we handle it better than we thought we would. So stop the Stressing, go out and enjoy the Fresh air, talk to a friend, listen to music, have a good laugh. These things are said to help you feel less stressed and people who do these things live longer happier lives.

stress-infographic (click on graphic to enlarge)

New Healthy Cookies

Chocolate Chip Cookies..that are Gluten and Almost Sugar free
Chocolate Chip Cookies..that are Gluten and Almost Sugar free


A friend of mine shared this recipe with me and it sounded delicious! Here it is:

Ingredients: 2 eggs, 2 scoops TLS vanilla protein powder, 1/2 cup organic peanut Butter, 1/2 cup almond butter, 1/2 tsp baking soda, chocolate chips if you wish

Steps:  Form into cookie shape then add chocolate chips on top if you wish

Bake for 8 minutes at 350 degrees.

These are not sweet so you can add 1/2 cup applesauce if you want them sweeter

I love them because it’s guilt free snacking! Full if protein and fiber with the TLS powder. It has 10 grams of fiber per serving!


What do you think of these cookies? going to try it?

Breaks are always good

Sometimes we need to slow down a bit and listen to our bodies, and just BREATHE. Hmm..maybe some Yoga influence?

Listening to our bodies when we have falls, injuries or struggles is important for success. Yes Success! True success doesn’t always have to be go, go, go! In fact, the most successful people take the most vacations…

This morning I was about to go for my usual workout, when I noticed my shoe was rubbing against my ankle (bad choice of socks) was extremely painful and started to bleed..instead of just going to workout…I listened to my body and decided to just take a rest day. It’s all for a reason and I don’t regret it. Yes, I’m sad that I missed my favorite Zumba class of the week….but there’s always next week. Now, am I not going to be active today? No, just had a minor detour in my daily routine today. It’s okay, change is GOOD, forces me to keep focusing the main picture.

Tomorrow’s a new day! Always keep going and learn from yourself.


How often do you take breaks?

Tried Something New today



I’ve been going to the gym pretty consistently now (yay go me..for having more time and keeping a routine!) 🙂 Anyways, usually I choose to go the Zumba or some other workout class, which is  a good workout, but doesn’t allow me to build independent strength.

Today I tried working out on my own….Usually I just hop onto the Ellyptical and mindlessly stroll for 15-20 minutes. Today, I decided to change it up a bit and Worked out as follows:

5 min – Ellyptical (fast)

5 min- the “other” kind of Ellyptical (fast….incline 10)

5 min- Treadmill (fast walk 4.0)

5 min- Cycle (fast)

25 Squats (using the squat machine to perfect my form)…sometimes using Machines is good for this reason

25 Leg Presses

2 sets of 20 Adduction & Abduction Hips (2 sets of each)

2 sets of 25 Turso Rotations

100 Rows on Row Machine

Finished off with some Pilates Stretches and Leg Lifts (10 minutes)

Total Workout time: 1 hour

One hour is all you need for a good workout! There’s no need to think that you need any more than 1 hour. They also say just 30 minutes all you need. For beginners, yes start with the 30 minutes and work up to the 1 hour workout. Any longer you’re just wasting time, unless you have Millions of dollars in the bank…you can spend longer at the gym. If not, stick to the hour, shower fast and get on with your day. Also, don’t sit on the computer too long…take breaks. Take frequent breaks.


How do your workouts look like?

Gluten-Free diet may not actually be “real”


Ever since the trend of the ‘Gluten-Free” diet started rolling out, I’ve been weary about it myself. I’m never one to just on a bandwagon, especially when it comes to dieting. I always live by the philosophy, “everything in moderation”.

Now, there’s proof from Forbes Magazine that the glorified Gluten-Free diet may just be in fact ‘Another” glorified Atkins Diet. Read more here

In sum, the article explains that the subject’s reaction to Gluten is all psychological and no clear evidence concludes that this is actually the problem. Not to mention if you have Celiac disease, which is a RARE disease you would know about since birth.

It’s rather funny (well actually sad) that the mass of people get sucked into the Media’s “crap” all the time and believe something they see on TV/Internet/magazine. The reasons you feel so much better after going “gluten-free” are basically all in your head! You tell yourself you will feel better about eating this way, so you do feel better this way. And the weight loss? well, imagine eliminating high calorie sweets and breads from your diet? Yeah, doesn’t take a rocket science to figure that you will lose weight. In my opinion, going Gluten-Free is NOT necessarily healthy. Okay, neither is your Chocolate Croissant paired with your Espresso Frappuccino from Starbucks. It’s all about moderation, and balance. Stop being “Afraid” of Gluten, it’s not the bad guy. Yes, I do agree that if you want to lose pounds, you should cut the refined sugars. but there’s no need to be come obsessed with Gluten-free. Besides, buying “gluten-free cookies” is pretty much the same as having a “diet coke”, the substitute will ALWAYS  be worse!!! why? its substituted with damn chemicals!!!


If you do want to help your body absorb the food you eat on a daily basis, I recommend taking supplements. As long as their Natural. Personally, I take Isotonix , since I like that they will actually absorb in my body.


All in all, just eat what you want, well not too much of what you “want” and more veggies..train yourself to eat dessert last, so you are too full to have a lot.

What are your thoughts on Gluten-Free? Considered it?

How to get your Exercise requirement in daily

Living in today’s society it is hectic to try and get everything we need done in just 24 hours and still have some time for exercise, but in reality its actually easier than you think to get your 30 minutes of physical activity in your busy day.
Here are some options to help you out:

Wake up earlier!
Successful people are always getting up before the rest. Why? This is the most productive hours of the day. Why not wake up an extra hour earlier and get your morning jog in, head to the gym before work (you can even shower and change at the gym…saving your time) or even popping in a workout video and working out in your living room before all your kids get up.

Take a brisk walk on your lunch-hour
Instead of getting in your car and driving to the fast-food joint, getting you more frustrated because of the crazy drivers on the road, why not choose a place that is a bit closer to your office and walk there? Grab a couple of your co-workers to join you. It’s a great way to make friends on the job, which may lead to a promotion. If your job is a little more flex, head to a lunch-hour workout at the gym. I’m sure you can find more than one. But if you’re like me, and actually want to eat on your lunch hour I’d go with the walking to your destination idea, or pack your own lunch and walk to a nearby park.

Bike to work
If you’re lucky enough to live and work in a metro area, consider biking to work. It’s healthy for you and the environment. It’s a win-win

Schedule it in your date-night routine
Making time for your loved one can be tough, so why not go for a romantic stroll together or hit the gym together before you go out for drinks. You’ll both feel better about those drinks, and maybe slice of cake… Plus, it’s been researched that couples that workout together stay together longer.
Have kids? strap them in their stroller (if they’re young enough) and go for a family walk. The kids will love the fresh air.

Even with all the hectic scheudules of the daily grind, there is always time to work out. How do you usually fit your workout in your busy schedule?

Walking can be a great workout

If you’re not a runner like me, don’t worry you can still lose the pounds while walking. Walking has always been a great way to shed pounds and get in shape. If you would rather go for a stroll in the park than hit the trail running at a 6 mph pace (at least) then you’ll want to read further.

We have all heard that walking just 30 minutes a day is all we need for our Physical activity, well this is true to a point. if you want to just maintain your weight, you’ll be fine with sticking to your 30 minute a day walks. If you want to lose weight, you might to pick up the step a little bit with these simple suggestions:


Picking up the pace to a 4.0 mph walk for 45 minutes (or broken up into 3 15 minute workouts a day) will give you a great workout according to . This will help you hit the magic 240-minute-per week goal for walking, which has been studied that this is amount of walking you should be taking in if you want to lose weight, by the American Journal of Clinical Nutrition.

Adding variety to your walking workout will help you with your weightloss goals as well. Fitnessmagazine suggests, implementing a upper-body workout twice a week, A steady 4 mph or higher (45 minutes) 3 times a week, “burn and firm’ workout 2 days a week and one “Break” day. For more details on this workout check out

What do you guys think of this Walking Workout? Let me know your thoughts below 🙂

Stay healthy!

Losing Weight doesn’t have to cost you big bucks


Choosing to live a healthier life is not more expensive than eating “fast food”. In fact, I actually think living a healthy life is much cheaper than the fast food life, not to mention the amount of hospital bills you will be saving by eating healthier and living an active lifestyle. Still confused on how to go about living a healthier lifestyle when living on a budget? Here are a few tips to help you start living healthier, without hurting your wallet:

1. Choose simpler items vs. “fancy”

Sometimes you can eat out in restaurants, save money as well as your waistline. It’s all a matter of the choices you make. Most restaurants, usually “simple” items listed on their menu that are both less in calories and less in dollars. For example, at Panera Bread, take the Salads menu for example. On the bottom of their Salads Menu (This is usually where the “simple” items end up being) they have a Greek, Classic and Caesar Salad. (Now if you’re on a weight loss plan I would not recommend the Caesar Salad.) However, the two other salads are almost half the cost of the “Premium salads” on the menu. The Premium salads are usually made with heavier ingredients like “creamy dressings”. These salads are not only costly, they also add up on calories. I recently made the choice to have a Greek Salad (half sized) with a Whole grain baguette, I also had a $2 savings from having their “loyalty” card. The salad came to less than $3 and I was satisfied when I finished.

2. Choose “Half-sized portions” or “Kids sized”

ImageThe example above of the Greek salad, brings me to the next hint, choosing Lighter portions will of course be less calories, and be less money. It’s okay to say no to the “upgrade” adding dessert. Remember, they are required to ask you if you’d like something else by suggesting an item, if they don’t do it and their boss hears they will never hear the end of it. So, just politely tell them “No, thank you”. If you make your own meals (suggested), choose to eat on a smaller plate, this way you will not overeat. Always portion out the meal, instead of serving “family style” . You will be less likely go back for seconds this way.

3. Buy Frozen Vegetables


There has been much debate about Frozen Vegetables vs. Fresh Vegetables. Frozen Vegetables have all the nutrients of Fresh Vegetables, and the advantage is they don’t lose their nutrient value with age. Fresh Vegetables do taste better, but they must be ate FRESH for full nutrient value! For those on a budget, always go Frozen! It’s much cheaper, and you can buy in bulk. Think Save! Check out Joanna Soh’s video on saving money on a budget for more info on this:

4. Make a List and Stick to it


Making a list before you go to the Grocery can really help you save money, so you are not tempted to buy the impulse items. Always Always Always remember to work the Grocery Store in “perimeter”, by Starting at the produce section, and going around the store (this is where the freshest and healthiest items are), Next hit the Frozen section for you Frozen Vegetables and if your basket has space pick up any boxed items. Another trick would be to pick a smaller basket. This will help you buy less junk. Fruits and Vegetables are cheaper and healthier for you to eat, and will “fill” your cart up.

5. Limit your Coffee habit


Fancy Coffee house drinks can really pack on more damage than good, as well as cost you loads of $$$. The average coffee house drink costs roughly around $4/cup. 5 days a week that’s easily $20. Was it really worth it? Depending on what you get, it can be more. Read my previous blog on “How to order at Starbucks….” for more tips on saving money on your coffee habit. Those Coffee (also the non-coffee ones) have HUNDREDS of calories per cup, and very low nutrient value. If you really need coffee, switch to just regular cup of coffee, with minimal amount of sugar and cream. Be wary of the refills as well (even if its free).

Here you have it, 5 tips to help you save money and your waistline! Do you have any other tips that you live by to save money and calories?

Stay healthy my friends!

How to order at Starbucks without gaining weight…


Evanston 025 copy

We all love our coffee, we also love our bodies and with the warmer weather approaching, more of us are more cautious about what we eat. Even though you have switched from that sandwich to a salad, and you taken your Workout to the next level, your weight still isn’t going anywhere. One thing to consider can be your Coffee routine, Your Morning or afternoon Coffee “treat” can be packing on more calories (and pounds) than you may have liked. Good News is, You don’t have to give up your Coffee to maintain your weight loss goals. However, being a little more careful about WHAT you order at Starbucks (or other coffee-chains) can make a difference on your pant-size. Here are a few guidelines to remember next time you are deciding what drink to get.

1. The Less Words in the Drink the Better

The more “simpler” your drink order is the more likely it is to contain less calories. For examples that Grande White Chocolate Mocha Image

has a Whopping 470 Calories and 59 grams of Sugar!! (made with the Standard 2% milk and Whipped Cream). If you take off the Whipped Cream you drop 70 calories and 1 gram of sugar. Still a little too much calories. If you got your White Chocolate Mocha “Frappuccino” Style, there’s a little less calories (430 calories), however there’s not less sugar, there’s 67 grams of sugar in a 16 oz. Grande Beverage! That’s a bit hefty for a “snack”. Even “Iced” the White Chocolate Mocha still has a whopping 450 Calories and 55 grams of Sugar.

If you are in the mood for Chocolate, choose the “Regular” Mocha, this drink (Grande Size) has 330 Calories and 35 Grams of Sugar (Still a bit heavy, but a lot better than that 470 calories).

ImageAnd that “Nonfat” milk still has the 67 grams of sugar, with 420 calories with the white chocolate). It may be “nonfat”, but certainly not a better choice. Nonfat milk is harder for your body to digest and will actually cause that Sugar to turn into fat much faster VS. with “Whole-milk”, the milk has natural probiotics to allow for the better digestion and absorption.

Think “Sugar-Free” is any better? Think again! Sugar Free syrups are made with Splenda, which is a chemical that actually makes you gain MORE weight. So that “Skinny Vanilla Latte” Really isn’t that “Skinny” after all.

2. Always say “Unsweetened”

A few weeks ago Starbucks unveiled their “NEW” Sweet Iced Tea. The Standard Grande Size Sweet Iced Tea has a whopping 80 calories and 21 grams of Sugar, while the “Unsweetened” version has 0 calories/sugar. If you need a little sugar, just add ONE pack of Sugar in the Raw or your own “Stevia” (natural-plant based sweetener). Even the Iced Coffee should be “lightly Sweetened” with “Less pumps” and “less milk”

3. Choose “Iced” verses “Blended”


If you do want that heavy cold-espresso based drink ALWAYS choose “Over ice” VS. “Blended” or in Starbucks terms “Frappuccino”. Most Coffeehouse blended drinks have extra sugar in the “blended/frappuccino” base for consistency. Iced drinks are made with Milk, Espresso, and Sugar. (Opt for no whipped cream as well, and Choose Whole milk instead of 2% or Nonfat). (i.e. Frappuccino drinks have more processed junk, and “iced” drinks have more “whole” ingredients.)

A ‘Flavored” Iced Latte has 190 Calories with 28 Grams of sugar, VS. the Frappuccino Version containing a Whopping 310 Calories and 67 grams of Sugar!! (This is with Whole milk and NO Whipped Cream). So, when that “Frappuccino Happy Hour” rolls around, think twice about going….

Well there you have 3 simple suggestions to order your Coffehouse drink this summer (and year round).

What are some ways you order your drinks during the Slim-down Summer months?

**All nutrition information Courtesy of , based on Grande Drinks.

There’s always time to workout


The past year I have been blessed with not having a “normal 9 to 5”, which made it a whole lot easier to hit the gym and keep up with my Active lifestyle. I know most people do have to attend to a 9 to 5 and sometimes its a 9-7, slacking on your physical fitness should NEVER be an option. Giving yourself time to workout is SO important for your health. Why work if your health is in shambles?

Here are a few tips to help you keep an active lifestyle even for the busiest person:

-Wake up early!! Waking up early can really kickstart your day, give you more energy AND you’re more likely to have a BETTER day at the office. Since working out kicks in your endorphins, you will more awake than before. Just try it once. If you’re a Gym-goer, there are plenty of early morning classes to choose from. Like the outdoors? Go for a morning run/walk before all your kids wake up. You could also stay home and pop in your favorite workout video, there are plenty of videos out there. Try Insanity!

-Pack your Workout clothes. If you’re not a morning person, pack your workout clothes to stop at the gym or park after work. I’m sure there’s at least ONE gym/park on your way home. Heck, this will even free up that traffic on the roadways so you don’t have to sit in traffic for hours. One hour at the gym is all it takes. Plenty of After-work classes to choose from!!!

-If Location allows, choose to bike to work. If you live in a Metro area and within distance to your office, choose to bike to work. If you don’t and you don’t have anything holding you back where you live; consider moving closer. Choosing alternative forms of commute is not only better for the environment its healthier for you.

-Turn your lunch hour into Fitness Hour. Sometimes your schedule is just so busy on any day with late meetings after work, not allowing for an after work Workout. So, do it on your Lunch Hour! You can even choose to walk (speed walking is best) to a restaurant near by; save gas, get exercise, save time. It’s a win, win situation. Plus, you won’t get too sweaty like you would going to the gym. If you do have more time for lunch, hit the gym or see if your work offers Lunch hour fitness classes and join!

-Have a Romantic & Healthy Date Night. Making time for relationships is important for your relationship health. Why not go for a stroll or hit the gym together? Afterwards, you can still go for drinks/dinner. You’ll both feel so much better after some exercise. Nothings better than working out with the one you love. Can’t find a sitter for your little ones? Take your kids with you, just strap them in their stroller or on a child’s bike seat and let them enjoy the fresh air. Trust me they’ll thank you later.

Well there you have 4 tips to fitting your Workout in your schedule. Do you do any of these? Any other tips you have for keeping up with a busy workout routine?

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