Category: My posts


This summer has been very relaxing (when I’m not working or “running around”) . I’ve been getting some much needed sleep and taking time to rest. That has all been great but with that has come many days I have not worked out and followed my normal morning routine. Some days that sits well with me and other days I feel very guilty! I’ve also noticed on the days I don’t pray, read the Bible, meditate and work out (my usual morning routine) that I don’t feel my best. So, I had to ask myself, is it worth going through the day feeling guilty and “off of my game”? The answer is NO!! It is a good thing to take some time off once in a while but for me, it causes me more stress than it’s worth, when a break goes on for too long. Cultivating my mind, body and spirit has become a habit and I have to maintain that in order to be at my best! If you want to be successful in life, you have to be willing to do things that most people aren’t willing to do daily. Success is a result of a daily pursuit of goals put together for weeks, years, decades in a row. If you want to lose weight and be fit, you have to eat right daily and stay active. If you want to grow spiritually, you have to study and work on your personal growth consistently. Sticking to my daily routine is imperative if I want to be my best self! It is very true that once you form a habit it becomes part of you. It’s important to remember that goes for good and bad habits. If you let bad habits go on for too long they will become part of you too. So, I’m going to stick with the good habits!

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A week with no meat!

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I recently had oral surgery, so I was forced to eat soft food diet for at least 3-4 days.   I decided to use the time wisely and cut out meat for a week. I’m not a big fan of cutting foods completely out of your diet because I think you’ll want those food more, end up cheating, then feeling guilty.  I believe in having everything in moderation, so you don’t ever feel like you’re depriving yourself. I do think that if your goal is to lose weight, you need to cut out certain foods until you reach your goal weight. Well, after cutting out meat for a week, I found that I actually liked the “detoxing” benefits. A detox basically cleanses your body, and makes you feel like you are bursting with energy and on top of the world! I think I’ll continue to this every now and then in the future. Maybe I’ll get to the point where I’ll “detox” more than a week 🙂 Here are some benefits of detoxing.  I did experience many of these myself during that week.

– more energy
– clearer skin
– weight loss (if needed)
– brighter eyes
– a stronger immune system
– greater mental clarity
– increased self-confidence
– and when necessary a great boost against illness.

2013 resolutions copy

Sooo, it’s been quite a while since I’ve posted. I am committed to posting on a more consistent basis and getting this site up and running again. I love the creative outlet it gives me as well as getting fitness info. to anyone who reads my posts! I have also started a FB page (wanabfitnow).  I hope to reach more viewers this year and hopefully I will inspire and motivate others to be healthier and live a healthy lifestyle. It’s not always easy but it’s worth it!

Each year in December, I take time to make goals for myself for the coming new year, in every area of my life. I’m going to share my 2013 fitness goals.

My 2013 SMART (Specific, Meaningful,Attainable,Relevant,Timely) fitness goals  are…

Take fitness classes (yoga,Pilates and Cross fit)-I’ve already started on this one. I signed up for 3 months at a local Yoga studio. I took my first class this morning and it was great!  I also did some research and found a gym nearby that does Cross fit classes, so that might be next.

Be more consistent with my eating and stick to one “cheat” meal per week                                                                                

Do a 5k or 10k run (I set this goal for 2012 and didn’t do it, so carrying it over to 2013:)                                                      

Be more creative and committed to helping others with their health/fitness/wellness      

Work on eating even “cleaner” and toning  more, so I can do a fitness photo shoot in the Spring or Summer

Please feel free to share  your goals here. I hope you will visit my site and I look forward to sharing more personal experiences, workouts and motivational fitness info. for your mind, body and spirit!

There are two major types of fats: saturated fat and unsaturated fat. Only unsaturated fats can become trans fats but once they turn into trans fats they are very bad for you.Trans fats increase the level of bad cholesterol (LDL) in your bloodstream. Increased LDL in your system clogs arteries and leads to increased risk of coronary heart disease and obesity (among other diseases).
Here are The Top 10 “Trans Fat” Foods: (bad kind of fat)

1. Spreads. Margarine, for example, contains both trans fats and saturated fats, both of which can lead to heart disease. Other non-butter spreads and shortening also contain large amounts of trans fat and saturated fat.

2. Packaged Foods. Favorites such as cake mixes and Bisquick contain generally have several grams of trans fat per serving.

3. Soups. For example, ramen noodles and soup cups contain very high levels of trans fat.

4. Fast Food. Those beloved fries and other crunchy foods are deep-fried in partially hydrogenated oil.

5. Frozen Food. From frozen pies to pot pies to breaded fish sticks, frozen foods generally contain trans fat. Even if the label says the product is low-fat, it can contain trans fat.

6. Baked Goods. Commercially baked products contain more trans fats than any other foods. Examples include doughnuts, cookies and cakes.

7. Chips and Crackers. That crispy texture comes from shortening. Even reduced fat brands may contain trans fat.

8. Breakfast Food. Cereals and energy bars often contain trans fats, even if the labels claim to be “healthy.”

9. Cookies and Candy. Check the labels for the fat content. For example, a chocolate bar probably will contain more trans fat than gummy bears.

10. Toppings and Dips. Flavored coffees, nondairy creamers, whipped toppings, gravy mixes and salad dressings typically contain trans fat.

Fats perform a variety of necessary functions and Unsaturated fats are good for your body in moderation.

Become what you think!

“What we think, we become.”
~ Buddha“

As the New Year approaches, many of you may be setting health and fitness resolutions. The best way to set goals and achieve them is by writing them down. Here is an exercise to keep you on track.

1. Write down three SMART (Specific, Measurable, Attainable, Realstic,Timely) goals for 2012.

2.   Under each goal, write specific steps on how you’re going to achieve those goals.

3.   Write  positive  affirmations for  the  goal.

Example …(note:this is one of my personal fitness goals for 2012)

1.Goal: I will register for and run a 5k and/or a 10k before September of 2012.

2.Steps:I will research and find upcoming races in my area between May and June. I will continue to make running part of my workout routine. I will decide on a race and register, no later than April 2012.

3.Affirmations: I believe I will be ready physically and emotionally to achieve this goal. I believe I can be consistent with my workouts. I believe I can follow a balanced diet.

You should keep your affirmations in a place where you will see them often. Keep focusing on your fitness goals. Find ways to take steps toward the end result you’re seeking and you will be successful!

(some info. taken from FitnessRX)

You can enjoy your family, friends and parties this holiday season without gaining that holiday weight! Don’t wait until January to make that New Year’s resolution to lose weight. Enjoy yourself and stay on track with your healthy lifestyle. Here are tip on how you can achieve success!!…

(tips taken from fitren.com)

1. Expect to stay on your program over the holidays

“Fail to plan and you plan to fail” . Most people expect to “blow” their diet and skip workouts over the holidays. They expect to eat more, to exercise less and to gain weight. As a result, they don’t even make the effort.Instead of taking control, they resign themselves to maintenance at best, or back-sliding at worst. This negative expectancy leads to a self-fulfilling prophecy. By the first week of January, they’re in the worst shape they’ve been in for a year and they frantically make New Year’s resolutions to shed the excess fat they’ve gained. You can avoid this trap by planning to succeed during the holidays. Set up a positive expectation. Resolve now that you will not tolerate slipping backwards. Keep your standards up and don’t settle! Not only can you plan to “stay in shape” over the holidays, you can plan to improve! All you have to do is make the decision and expect success.

2. Plan all your workouts in advance

You know your schedule is going to get hectic over the holidays. You’ll be cooking, shopping, wrapping gifts, sending cards, going to parties, traveling, visiting family, and so on. To stay on your training and nutrition regimen is definitely going to take some sound time management skills. Plan your schedule in advance. Anticipate what’s coming up. Write it down. Put it on your calendar. By doing so, you won’t be caught unprepared.

3. Set some compelling training and fitness goals over the holiday period

Don’t wait until January 1st to set your goals just because you think it will be harder to achieve them over the holidays. On the contrary, studies on personal achievement have shown that you’ll usually reach 80% of the goals you put onto paper. The problem is that few people set any goals at all, and fewer still set them during the holidays. Goal setting should not be a once a year affair, it should be a continuous process. You should always have your goals in writing and your list should be regularly updated and rewritten. If you only set goals once a year, you’re not going to accomplish much in your life.

4. Give yourself permission to have “free meals” – and schedule them in

A planned “free meal” or “re-feeding day” helps you to stay on your program better in the long run. If you’re too strict all the time, you’re setting yourself up for cravings and binge eating. A few free meals per week will have very little effect on your physique.  Over the holidays, schedule your dinners and parties so they become your “free meals.” Then, for the rest of your meals, be steadfast! Just the fact that you know you have free meals coming up will relieve the pressure of staying on a strict diet for a long time. Also, when you do have your free meal – ENJOY IT! If you’re going to eat it and feel guilty, then don’t have it at all. If you’ve stayed with the program all week long, then when your free meal rolls around, you deserve it!

5. If you fall off the wagon, get right back on it

So you had about a dozen too many of those Christmas cookies did you? Don’t worry; because you have free meals built into your plan, you shouldn’t let guilt immobilize you. Even if you fall completely off the wagon, don’t beat yourself up. All you have to do is get right back on your program without missing another beat. Too many people mess up once and then think their entire diet is ruined. They feel as if everything they’ve done prior to that day was wasted and there’s no sense going on. Or even worse, they rationalize to themselves, “Well, I already cheated, so it doesn’t matter now, I might as well keep pigging out. ” That’s nonsense. If you threw in the towel every time you didn’t score 100% on your diet, most people would never get through more than a few days on any structured program. Just because you slip up once doesn’t mean you should quit! You’re only human. Don’t let one small slip keep you derailed. Firmly plant your wheels back on the tracks and start rolling again.

6. Maintain your consistent eating schedule

If there’s one thing that all people who successfully get lean and stay lean have in common, it’s consistency. Without it, you never get any momentum going. It’s like taking two steps forward, only to take three steps back. Many people allow the busy holidays to throw them off their regular eating schedule. They completely veer off their usual meal frequency, or they start eating foods they would normally never eat (because “it’s there”). Once you have a habit or pattern going, it’s fairly easy to keep it going. But once you lose momentum, it’s very difficult to get it going again because you must overcome inertia all over again. (An object at rest tends to stay at rest!)On the major holidays, when there’s a big dinner scheduled, many people think that skipping their morning and afternoon meals to “save room” for the big one later is a good idea. It’s not. This is actually a good way to invite a binge that could set your back for days.

7. Control your portion sizes

You can have your cake and eat it too – you just can’t eat the whole thing! One of the most important rules to remember this holiday season is the law of energy balance, which states: To lose body fat, you must consume fewer calories than you burn up each day.

There are two corollaries to the law of energy balance:

1. A caloric surplus gets stored as fat – even healthy food.

2. Small amounts of anything – even junk food – will NOT get stored as fat if you stay in a calorie deficit.

There’s no reason to deprive yourself of things you enjoy. Just make sure you don’t overindulge. As long as you enjoy your favorite foods in moderation, and you keep working out, it won’t end up around your waistline.

8. Don’t buy into the low standards and expectations of others

Keep your standards high, but don’t expect other people’s standards to be as high as yours. Remember that most people have already planned in advance to fail at fitness over the holidays. You’ve decided to stay strong (haven’t you?) Don’t let their negative influence drag you down.

9. Make the best choices possible in every situation

You know those tables you see at holiday parties that are covered with yards of chips, dips, pretzels, cookies, salami, candies, punch, liquor, and a seemingly endless assortment of other goodies? Well, did you also notice that there is usually a tray full of carrot sticks, cauliflower, celery and other healthy snacks too? No matter where you are, you always have choices. Sometimes you have to choose between bad and worse. Other times you can choose between good and better. But always make the best choice possible based on whatever your options are. If nothing else, you can choose to eat a small portion of something “bad” rather than a huge portion, thereby obeying the law of calorie balance.

10. If you drink, enjoy alcohol in moderation

If you enjoy having a few drinks on special occasions, then go ahead and have a drink or two. But if you’re serious about your fitness goals, then drink infrequently and in moderation. Alcohol puts fat oxidation on hold while providing a large amount of calories. When there’s alcohol in your bloodstream, you’re not in fat burning mode.

Ever wonder what the worst foods are to eat? Here are the 5 absolute worst foods that you could ever put into your body based on nutritional content. The winners are:

(taken from Readerdigest.com and daveywaveyfitness.com)

  1. Soda. Soda is loaded with calories, steeped in sugar, overflowing with artificial ingredients – and without any nutritional benefit. Soda is the ultimate example of “empty calories.” Just how much sugar is in a can of soda? About 40 grams – the equivalent of TEN packets of sugar! Yet the average American drinks 51 gallons of soft drinks each year. If we could cut that number in half (and replace the 25.5 gallons of soda with water), it would add up to more than 30,000 calories (the equivalent of 8.7 pounds of fat). It would take 57 hours on the treadmill to have the same effect.
  2. French fries. Once potatoes are deep fried, their trans fat content goes through the roof. Avoid this gastrointestinal disaster at all costs! Opt for a salad, some rice – or pretty much anything else on the menu (and whatever you do, don’t smother them in cheese and ranch dressing).
  3. Chips. Traditional potato or corn chips face the same trans fat issues as french fries. Fortunately, the times are changing and some companies are making healthier alternatives – even baked chips. I do my best to substitute chips with carrot sticks; you get the same crunch but without the heart disease and clogged arteries.
  4. Mozzarella sticks. “Mozzarella sticks” is just another way of saying “fat fried in fat.” Cheese isfull of fat. Deep fried, it’s even worse. Sure, there is some calcium in the cheese (and Mozzarella cheese is one of the lighter cheeses), but you’re much better off eating some spinach or yogurt to get the same calcium intake.
  5. Doughnuts. What’s worse than starting your day with a bowl full of sugary cereal? Reaching for a doughnut. High in trans fat and sugar, doughnuts are a true artery clogger devoid of nutritional benefit. Yet the average American consumes 35 doughnuts each year! Doughnuts are the one food that you will NEVER catch me eating – I just can’t justify it!
  6. Ice cream. I love ice cream, and it pains me to include it on this list. But did you know that a serving of Ben & Jerry’s ice cream can contain as much as 30 grams of fat? And who eats just one serving (half a cup)?! There is no saving grace for ice cream, save some calcium. Timing also comes into play – most of us eat ice cream just before bed, which is obviously the worst time possible.
Some of the runner ups are…
Processed meat (ie hot dogs)
frozen meals
low-fat foods
margarine

On a daily basis, do you choose healthy food options?  Watch your portion sizes? Exercise? Make yourself a priority? Surround yourself with positive influences and people?

If you’ve answered no to all or some of these, remember, “YOU GET OUT OF YOUR BODY WHAT YOU PUT INTO IT!”

Staying focused and being disciplined is not an easy thing. But the long term benefits will outweigh ANY short-term gratification.

Put yourself first and take care of the “temple” you’ve been given, physically, mentally and spiritually.

Tips to help get tight abs !

How does one achieve a tight and flat stomach?

There are so many infomercials that make false promises about a machine that will give you abs to die for and 10,000 other diet aids and gadgets that never tell you the truth.  A lying abdominal machine will not give you a flat stomach, a seated abdominal machine will not give you a flat stomach and 1,000 crunches per day will not give you a flat stomach.

It takes work to achieve a flat stomach.  Is this easy? No, it’s not easy. That’s why so few people have flat and tight abs. As in most cases in life, the things we want and desire usually take some degree of sacrifice.

Here are a few tips to help get tight abs and a flat mid-section…

NUTRITION: This is the most important component to achieving a flat stomach. Eat every two to three hours throughout the day.  This is best accomplished by consuming four to six meals per day.  A meal might be…chicken with one-half cup of rice and a large salad with some oil and vinegar or an egg white omelet (with vegetables) and oatmeal with some blueberries.

 CALORIES: If you consume too many calories, you will not be able to flatten your stomach. Simply reducing your calories by 200 will help.

WEIGHT TRAIN: Three to four workout sessions lasting no more than 35 minutes to an hour will do the trick. For every pound of muscle on your body, you’ll burn 30-50 additional calories per day. Part of your program should include abdominal exercises to strengthen and build the abs.

CARDIOVASCULAR EXERCISE: Perform three to five days per week of moderate cardio exercise for approximately 30-40 minutes.  If you’re a beginner, then remember to increase gradually.

CONSISTENCY: You’ll need to be on a good nutrition program six days a week with one day being somewhat of a cheat day. A cheat day is not an excuse to gorge yourself!  So, on Sunday for example, you could have some pizza, a sensible portion of ice cream, etc. But nothing extreme!

Ouch!

Two weeks ago, after 60 minute, high impact workout, something happened to my foot. For two days, every time I took a step, I was in pain. After a trip to the Emergency Room, a doctor visit, MRI, soft cast, Boot and crutches, I was told it was Tendonitis. Tendonitis occurs when the normal smooth gliding motion of your tendon is impaired. The tendon becomes inflamed and movement becomes painful. So, my doctor has said I cannot do any high impact workouts for at least 3-4 weeks. I am walking without a boot or crutches, though my foot still hurts sometimes.

Today I’d like to share ways you can exercise, when you have an injury.

(taken from About.com)

1. Don’t do any activity involving your injured body part-Your focus should be on modifying your workout

2. If it Hurts, Don’t Do it- if you feel any pain in the joints or anywhere else, stop. You may be able to move on to a different exercise that doesn’t hurt, or you may have to stop altogether. Either way, learning to listen to your body is key to staying injury- and pain-free.

3. Follow Your Doctor’s Advice-ask your doctor for a list of activities you can do to stay active without injuring yourself further.

4. Prevention of Injuries-0nce you experience the pain of an injury, you might want to educate yourself on ways to avoid them in the future.

 Exercising with chronic pain is a recipe for disaster and may turn a temporary problem into a permanent one. Once you visit your doctor, talk to him or her about how to work around your injury.