Tuesday, September 30, 2014

Let's Find Inner Peace

So you workout, eat healthy, now we need to add in something to BALANCE it all out... YOGA!!

Yoga has so many benefits from increased flexibility and it can help reduce stress in your life while finding inner peace. Everything we do in life needs to have balance and yoga is that balance to strength training. When strength training overpowers your flexibility, the result is an increase in tension. An when our flexibility surpasses our strength, instability remains in those muscles that need to be strengthened. Both tension and instability are weak links, which limits your ultimate potential of muscular development.

Yoga is great for connecting your mind to your body to break the going, going, going sequence in your life.Yoga is a compliment to your routine and should be added in for some stress relief !! So now that you are in the Yoga frame of mind, there are a few different types of yoga practices that you can choose from that may suit you better than your friend.

-Restorative Yoga: Finding your Ying to your Yang!!!

When you workout your muscles bind up and cause tension knots in our bodies. These knots can cause pain overtime if not taken care of. Restorative yoga uses props that can help lengthen and hold poses longer for a better stretch. These props can include yoga blocks, lacrosse balls, and straps. Restorative yoga is very relaxing and great for complimenting strength training routines that help open up tight areas such as your chest, hips, shoulders and legs.

-Hatha Yoga

Hatha yoga is structured around basic stretching and simple yoga poses with no flow in between. The main focus of Hatha centers around breathing and meditation. Hatha yoga is a great class for beginners. Basic poses and relaxation techniques that are used in all other aspects of yoga are derived from this form of practice.
Iyengar yoga, which is a form of Hatha yoga would be the better option for athletes. Iyengar Yoga is slow and extremely specific. This practices helps athletes find your imbalances through finding unique alignments to enhance symmetry throughout the body.

-Bikram Yoga

Bikram yoga is a form of yoga performed in a hot and humid climate with temperatures ranging from 97-100 degrees Fahrenheit. This yoga is comprised of a series of 26 poses in a 90 minute class. The combination of movements work together to move fresh oxygenated blood throughout your body. This will help to enhance the ability of your muscles to repair and restore to create a stronger foundation for muscle building.

These are just a few quick examples of yoga classes that you can try out and create that BALANCE in your training routines!!

Monday, September 29, 2014

Negativity Cleanse

I Sara am CHALLENGING YOU..... yes you, to a 7 Day Negativity Cleanse !!! #negativitycleanse

I know this is not going to be easy. I know this will take time and commitment from each and every one of you in order to excel at this challenge. Being an overall positive person SEEMS easy enough but how many times during the day do you feel that something negative has got you down? For me, one comment or action that has a negative effect can impact my ENTIRE day... that needs to stop !!

Each and every day we have the ability to choose to make it an amazing day or not. We own the day as soon as we arise!!! In order for this cleanse to be effective we need to lay some ground rules for all of us !!! We need to make it a point to cleanse you mind, your relationships, work, and entertainment.

First off, create a positive mantra ! This is my mantra for the week:

~~I have enough, I do enough, I AM ENOUGH~~

If you are participating in this 7 day cleanse, please post your mantra in the comment box to show your support for one another !!

Now we need to USE this mantra every single time a negative thought comes into play. When ever you have a negative though replace it IMMEDIATELY with your mantra !!!

Secondly, cleanse your surroundings. This may be the people around you, your work space, home life... Anything that you feel can create a toxic environment for you get rid of it !!!

Third, choose something positive to do that will create change in your routine. Go for a walk on the beach, read a good book, go out with friends for coffee, and clean out the clutter in your life !!!

At the end of the night I want you to review what you did that day and decide how this improved the world one small positive change at a time !

Sunday, September 28, 2014

"An apple a day keeps the doctor away"

"An apple a day keeps the doctor away"

A saying that we heard from our grandparents when we were growing up. Turns out the benefits of eating apples may do just that along with provide your body with essential nutrients, fiber and vitamins ! Here are some benefits of eating apples and how amazing they are for you !

On a nutritional level, for about 95 calories they contain about 4 grams of soluble fiber. Soluble fiber attracts water and turns into a gel during digestion which makes you feel full and slows down digestion. One apple counts as one cup of fruit for your daily caloric needs of 2 cups of fruit per day.

The antioxidant properties in apples help to maintain weight loss. Pectin which is a type of fiber, can also help keep you feeling satisfied. For few calories it's no wonder they are a great snack in between meals.

Apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease. Frequent apple eaters had the lowest risk of suffering strokes compared with nonapple eaters. The heart-healthy benefits to antioxidant compounds found in apples, which help prevent LDL cholesterol from oxidizing and inhibit inflammation. Plus, the soluble fiber in apples has also been shown to lower cholesterol levels.

People who eat apples may be less likely to suffer from metabolic syndrome, a cluster of symptoms linked to an increased risk of heart disease and diabetes. Apple eaters have lower levels of C-reactive protein, a marker of inflammation whose presence in the blood suggests an increased risk for heart disease and diabetes.

Eating an apple before you work out may boost your exercise endurance. Apples deliver an antioxidant called quercetin, which aids endurance by making oxygen more available to the lungs. Or you can eat an apple post workout with a protein shake and 1 TBS. peanut butter for a balance of protein, carbs, and fats which will aide in recovery of your muscles !

Here is your apple low-down !

In the tangy category, MacIntosh and Jonathon reign supreme. For those of you with a sweet tooth, Red and Golden Delicious, Gala, and Rome are rank the best to eat. The Honey Crisp, Empire, Braeburn, Cameo, Ginger Gold, and the Pink Lady offer a little sweet-tangy-tart bit of everything.

When baking you want a large, firm, crisp apples, like Crispin, Fuji, Braeburn, Cameo, Red Delicious, and Ralls Janet which go well in pies, in baking, or apple sauce.

Tip for keeping those apples from turning brown: take Vitamin C-fortified apple juice, toss a little on sliced apples, and it prevents browning like a lemon, just without the super tart flavor a lemon gives.

Apple Crisp


1 Granny Smith Apple
2 Tbsp Old Fashioned Rolled Oats
2 Tbsp Chopped Nuts (I used walnuts)
1/2 Tsp - 1 Tsp Honey
1 Tbsp Raisins
1 Tbsp Lemon Juice
Cooking Spray


-Chop the apple into chunks (I left the skin on) and combine with lemon juice, raisins, and lots of shakes of cinnamon in a bowl and set aside.
-Mix oats, chopped nuts, honey, and more cinnamon and spread on a foil lined cooking sheet (I used the tiny tray in my toaster oven and it was perfect. Bake this mixture at 425 for 5-7 minutes.
-Meanwhile, cook the apple/raisin/lemon mixture over medium heat for 6 minutes, adding a little water to the pan each time it gets dry.
-The apples and topping should be done about the same time. Sprinkle the topping over the cooked apples and enjoy!

Thursday, September 25, 2014

Bodybuilding staple !

It's more like a treat than a vegetable !! Do you know what I am talking about ?? This is a common staple item in any body building diet, its orange in color and has MANY health benefits!! With it's sweet taste it can be made either sweet or add a hint of hot to it for a delicious way to get in healthy carbohydrates!!!


They are high in vitamins A and C, incredibly versatile, and a great carbohydrate source for refueling after tough workouts. Plus they’re delicious !! So many people don't realize how many ways you can use them let alone the health benefits that come along with it !! They are high in antioxidants, have anti-inflammatory nutrients, and blood sugar-regulating nutrients.

Sweet Potato Pancakes (serves 1)


3/4 cup cooked sweet potato
1 scoop vanilla protein powder (depending on brand)
1 egg
1/2 tsp organic vanilla extract
1/4 tsp cinnamon to taste
1/8 tsp baking powder
1/2-1 tablespoon butter or coconut oil for cooking


- In a bowl, mash sweet potato and combine protein powder, egg, cinnamon, vanilla, and baking powder until thoroughly blended.

-Turn your stove to medium heat, use butter or coconut oil to grease the pan, and add batter. Watch the pancakes closely and don’t allow them to overcook. Makes 2 medium or 3 small pancakes.

-Top with butter, coconut oil, or nut butter, if desired.

Sweet Potato Protein Shake (serves 1)


1/2 cup cooked sweet potato
2 scoops vanilla protein powder (depending on brand)
1/2 cup full-fat coconut milk
1/2 cup water
1/2 cup crushed ice
1/2 tsp organic vanilla extract
1/2 tsp pumpkin pie spice to taste


- Blend all ingredients thoroughly with a hand blender. Use more or less ice and water to reach desired consistency.

Sweet Potato Fries (serves 2)


1 large sweet potato, raw
1 tbsp butter or coconut oil, melted
sea salt or kosher salt, to taste
black pepper, to taste
1 tbsp chili powder


-Preheat oven to 400 degrees.
- Peel the sweet potatoes and cut them into thin discs, or matchsticks, whichever you prefer.
-Toss the sweet potatoes in the butter or coconut oil, salt, pepper, and chili powder until evenly coated
-Put in the oven on a tray lined with tin foil, and bake for 25 – 45 minutes depending on size of the fries, flipping every 15 minutes.
- Fries are done when they are tender in the middle and slightly crispy on the outside.

Try some of these out !! Let me know what you like ?? Do you like them sweet or spicy ?? Do you like to cook with them or make into a smoothie !! Be creative and ENJOY

Wednesday, September 24, 2014

Sometimes life's a gas !!!

Digestion...Not the funnest topic to discuss but it's completely necessary!! Having digestion issues are more common than you think. From people having IBS or leaky gut to auto-immune disorders such as Crohn's or Celiac disease. It's hardly a sexy subject but sometimes you need to spill the beans and open up to others about your tummy troubles!

So what is digestion really?
Digestion is the process of eating food, breaking it down mechanically with the teeth and stomach, and biochemically with the use of stomach acid(hydrochloric acid), digestive enzymes and bile. From there its absorbed through the lining of the small intestine, where the vast majority of absorptive action takes place.

All of the broken down proteins, fats, carbohydrates, minerals, vitamins and other nutrients you have absorbed can be taken up and used by all the cells of your body so you can live your daily life and passing it through the system in order for you to get rid of food waste, metabolic byproducts like spent hormones, cholesterol and inflammatory compounds, and other such unsavory waste products.

Over two thirds of the entire immune system resides in the gastrointestinal (GI) tract, which makes sense because a lot of the things that can harm us come to us through what we eat, swallow or drink. In our stomachs we have a 100 trillion of good bacteria known as the microbiome. They play a large role in communicating and coordinating with your immune system. They help protect against everything from food poisoning to autoimmune disease to allergies and ear infections. When they are stressed, the body can feel the effects in every system which include brain and nervous system, the cardiovascular system, the lungs, the genitourinary system, the endocrine/hormonal system and so on. This is why proper digestive health and function is a cornerstone of overall health and optimal well being.

So what can you do to help combat tummy troubles ??

-Do a cleanse to eliminate toxins out of your gut and start fresh every 3 months. Right now I am doing the 24 day Challenge though AdvoCare and I have to say I feel better already. Your gut is connected to all other areas of your body so when your gut is compromised so are many other areas! By doing a mild cleanse it will help heal and replenish my GI for better functioning. Find the 24 day challenge here : www.bodbyburda.com

-Avoid foods your body is sensitive too!! The most common culprits are gluten (found in wheat, barley and rye), dairy products (all products containing milk), soy, beans and legumes, sugar alcohols and fake sweeteners (Splenda, maltitol, etc) and nightshades ( tomatoes, peppers, white potatoes).

-Take a digestive enzyme pill to help the body to break down proteins, fats and carbohydrates more effectively through the use of stomach acid, enzyme and bile.

-Take a pro-biotic supplement. The job of the small intestine is to let certain particles into the body and keep others out. When this integrity is breached, there is an abnormal immune response, leading to inflammation, food sensitivities and potentially malabsorption and nutrient insufficiencies. The pro-biotic helps to increase the healthy bacteria in your gut!

Whats a Wednesday without a workout ??

3 rounds for time !
run .25 miles
-10 burpee
-15 squat to high pull
-20 pushups
-25 one arm row ( 25 / arm)
-30 switch lunges !!

then when you complete this circuit do:
-kettlebell swings and sit ups !
** do 40 swings, 40 situps, 30 swings etc.

Tuesday, September 23, 2014


Coping with major changes is the hardest part of adapting a new program into your life. Now it can be something simple as deciding to start a new fitness/nutritional change or as large as a major move and life adaptation. No matter what the circumstance is you go through some pretty rough stages before finally settling into it for long lasting results to happen.

I feel the hardest part about change is fear. Fear can be debilitating in sticking to your efforts, but I totally understand how hard change is. I myself am making HUGE changes in my life. It is SCARY and most of you already know my struggles. But the good news is we can all work together to accomplish anything.

The way you handle fear can have an impact on you if you decide to let it to. If you find every little set back as a failure well....I think you need to re-evaluate your stress levels because life is always throwing a curve-ball somewhere ! Now if you decide to use set backs as growing/learning experiences then you have a better chance at continuing for changes in your life because you are more open to them.

When you hit a road block first look at all the possible outcomes BEFORE freaking out about it! Most of the time we just fear the unknown but if you can identify what might happen then you just identified the unknown. Secondly, learn to think in a positive way about EVERY , yes EVERY situation. If you train your brain to automatically chose positive thoughts nothing can stand in your way. Last, keep a vision board close by. It doesn't have to be huge but at least something that can keep you motivated and on track !!!

Change is good! I keep saying that to myself and I hope that you find making changes as positive ones and live your life to the fullest extent possible!!!

Have a beautiful day !!!

Monday, September 22, 2014

Your Body on Exercise !

What really happens during exercise ? Do you ever wonder why they call it the "runners high" or how much better you feel post workout ( even if you didn't want to workout)? Exercise has so many benefits that go far beyond the sweat session in the gym. Immediately your body starts to respond to exercise by burning calories, boosting your mood, and increase blood flow throughout your body. As little as 30 minutes of cardio three to five days a week will add six years to your life, according to research done at the Cooper Clinic in Dallas. Do that plus a couple of days of resistance training and you'll not only live longer but also look younger, feel happier, have more energy, and stay slim.

As you workout:
Your lungs are getting stronger!! Yes breathing HEAVY is important when you workout. It conditions the heart and lungs to make everyday living a little bit easier.

Your motivation is at its peak. Thanks to a flood of endorphins, which trigger the classic runner's high, you feel psyched and energized.

Your getting conditioned. Your body is meant to move and work, don't be scared to sweat a little (or a lot)!!! Sweating is good for your body releasing toxins and eliminating waste. Not to mention the harder you work, the more you are burning calories which aids in weight loss along with healthy eating.

Within one hour of exercise:

You're protecting yourself against colds, flu, you name it. Exercise elevates your level of immunoglobulins, which are proteins that help bolster your immune system and ward off infection.

You're feeling zen. Mood-enhancing chemicals, like serotonin, dopamine, and norepinephrine, flood your brain for a couple of hours post-exercise and for up to a day if you've competed in an endurance event.

You're hungry. Now that you've burned through your energy stores, your blood sugar levels are dropping. Just how low they go depends on how much you ate or drank before your workout and how long and intensely you exercised. Don't forget to fill up with a quick post workout shake and then a full balanced meal about 1 hour later !!

You're blasting calories, even at rest. For every 100 calories you burn during your workout, you can expect to burn 15 calories after Muscle also burns more at rest than fat does so start weight training to increase your post workout burn!!

Within one day of exercise:

You're adding lean muscle. If you did a strength-training routine, your muscles are now starting to rebuild themselves and repair the microscopic tears that come with lifting weights.

You're super alert and focused post-exercise. That's because a good workout increases the flow of blood and oxygen to your brain.

Now that your on a good routine, if you continue to exercise for one full year here are your benefits:

Working out is way easier. Your endurance and aerobic fitness can increase by up to 25 percent after eight to 12 weeks of regular training. In a year your endurance can more than double.

You're a fat-melting machine. Your cells are now super efficient at breaking down fat and using it as fuel.

You've cut your cancer risk. In a study of more than 14,800 women, those who had the highest levels of aerobic fitness were 55 percent less likely to die from breast cancer than those who were sedentary. Women considered moderately fit had about a 33 percent lower risk of developing the disease. Exercise may also help protect against endometrial, lung, and ovarian cancer.

You're adding years to your life.Fitness buffs have better telomeres, the DNA that bookends our chromosomes and protects them from damage, which can slow the aging process.


Now go ahead, tell me one reason WHY you don't have the time to exercise at least 3 times a week? Go out there and get it done !!!!

Saturday, September 20, 2014

Peanut Butter Power Chews !!!

Think clean eating is BORING ?? Well you just have to give it a shot ! These peanut butter power chews are amazing and SIMPLE !!! You need ingredients that I know you all have in your house and they are an amazing way to get in healthy eating without chemicals or store bought bars !! They are even Husband approved !!!!

Peanut Butter Power Chews
-2 cups oatmeal (raw measure)
-1 cup of your favorite organic cereal crushed up
- 1/2 cup natural almond or peanut butter
- 1/4 cup honey
- 1/4 cup coconut oil
* add ins if you want to chose one or many : flax seed, chia seed, raisins, coco nibs, unsweetened coconut

Melt the peanut butter, honey and coconut together, then stir into the dry mix of oats and cereal. Press into a baking dish and place in the freezer for a quick freeze and then slice and serve. They tend to fall a part easy so be sure to freeze for a good amount of time and refrigerate once cut !!!

Enjoy !

Friday, September 19, 2014

Stop the yo-yo dieting FOREVER and keep the weight off !!

Stop the yo-yo dieting FOREVER and keep the weight off !!!

You decided to commit to working out, eating healthy and taking the steps to make your life better... YAY for you :))) You finally reached your "goal" weight and are now ready to show it off to everyone you know and that's an amazing feeling. All your hard work paid off, you go out to celebrate for a few weekends in a row, your workouts are slacking a bit and your eating habits are not as strict. Suddenly your clothes are fitting a bit tighter than you would like and now you feel like you are slowing slipping backwards. Maybe all those cocktails and heavy carb meals are not as worth it as you though they were. But ask yourself this question: What were all those sacrifices worth if you can’t keep the weight off?

The secret to keeping weight off and not re-gaining it is not really a secret at all !!! All you need to do is go back to what you were doing before and STAY consistent. Many people believe there is an "all or nothing approach" to weight loss, nutrition and exercise. This will only lead to strict dieting and then you will binge because you feel deprived and the cycle starts over. Here is what really happens on those strict calorie diets! When you lose weight through strict dieting, your body tries to fight it in many ways:

- Your brain starts telling your body that you’re starving, and that you need to eat more food.

- The brain also tries to slow down your metabolism so that your body returns to its “comfort weight" meaning the weight that is comfortable for optimal survival.

- Your fat and muscle cells become more insulin sensitive, which although is mostly good for overall health, it makes the body more efficient at storing any excess energy (in fat cells) instead of burning it off (in muscle cells).

- Finally, weight loss and dieting initially suppresses your ability to burn fat while sending extra energy to fat storage.

I don't think ANY of this sounds good ! So many people, women especially, have a hard time keeping weight off because of many reasons due to physiological, psychological and biological needs when it comes to attaining the body you deserve.

So how do you keep it off ?? EXERCISE! It may not be a "magic pill" but it's effective and worth your time.

- Regular exercise leads to decreased appetite and increased caloric expenditure, helping you keep the weight off longer,

- It also changes the body into a fat-burning machine and helps it store more carbohydrates in muscle where they can be used to fuel further exercise sessions.

- Finally, it can increase muscle tissue and keep fat tissue at bay, which helps you look better with and without your clothes.

For most women, depending on their schedule and preferences, 3 lifting sessions, 1-2 HIIT sessions, and 1-2 moderate intensity cardio sessions is perfect. These can be combined in different ways to allow 2-3 full days off from the gym every week (but still aim to be active on those days — housework, yard work, walking the dogs — it all counts!)

Not only will exercise make you look and feel better with TONS of energy but it will boost your mood and help regulate appetite !! Is that not what we are all striving for ?? A healthy, happy, life free from diseases ?? I think so.............. what are you waiting for !!! Start living the life you always dreamed !!!

Wednesday, September 17, 2014

Easy Upgrades for Muscle Growth !

5 upgrades to your fitness routine that will enhance muscle growth!!!

“Everything is permissible but not everything is beneficial.” This is totally true in the fitness world with so many exercises available how do we know which exercises are truly effective and which are just a waste of time! Check out some simple swaps for your fitness routine!

Leg Extensions are an isolated quad movement. More than likely a staple to your leg day routine. To make this more efficient try super-setting it with a goblet squat or front squat. The goblet/front squat forces you to maintain a rigid, upright posture, the front squat decreases the contribution from the glutes, leaving the quads to do most of the work. Talk about an upgrade !

Barbell upright rows using a wide or narrow grip causes your traps to be heavily activated. The upright row holds the shoulder joint at a shoulder flexion and external rotation which may cause problems in your shoulder joint. Next time do shoulder presses immediately followed by shrugs. Not only will it be easier on you joints but you will hit a larger range of motion !

Lying leg curls are another one of those isolated movements that is only targeting a small and limited amount of muscles. Try adding in Romanian dead-lifts. This powerhouse move will activate more muscle fibers and help you create that backside booty that you want!

Doing countless hours of abs is pointless and so are doing side bends. Next time try one arm farmer carries. This mover forces you to hold some tension, Our bodies are not designed to pull heavy weights in flexion but walking with one dumbbell or kettle-bell might do the trick as you need to have a constant counterbalance as you walk !!

The infamous kipping pullup! Now don't get all offended that I am saying doing kipping pullups are not the most EFFECTIVE way to build back strength. However, they are EFFICIENT! When having to do 50 - 100 pullups yes the kipping pullup is a great way to maintain speed! When trying to build muscle you want to add in assisted pullups until you can do them by yourself.


Run 400 meters(.25 of a mile)
-25 push presses
-25 back squat
-50 sit up

Run 400 meters
-20 push presses
-20 back squat
-40 sit up

Run 400 meters
-15 push presses
-15 back squat
-30 situps

Run 400 meters

Enjoy today !! Remember to embrace positivity and pay it forward !! Make today the day that you inspire someone else !!

Tuesday, September 16, 2014

Laugh a Little or A lot !!!

“Your sense of humor is one of the most powerful tools you have to make certain that your daily mood and emotional state support good health.”

Laughter is strong medicine for the mind and body. I bet you didn't know that it takes less muscles to smile than it does to frown! Laughter is a powerful antidote to stress, pain, and conflict. Nothing works faster or more dependably to bring your mind and body back into balance than a good laugh. Just think about the last time you had a really good laugh? If it takes you longer than a few seconds you need to laugh a little more in your life ! Laughter has many benefits to you physical, mental and social health benefits ! It relieves tension that is known to last up to 45 minutes after a good belly laugh !!! Because laughter releases endorphins it promotes a sense of over-all well being and can even help relieve pain.

The physical benefits of laughter can help to boost your immune system, lower your stress hormone cortisol which leads to belly fat, decreases pain and can temporarily relax your muscles. Mentally, laughter makes you forget about your other emotions that you may feel. Even a small smile can boost your mood that can have lasting effects. By reducing stress laughing can keep you alert and focused ready to tackle any task. When in social situations laughter is the one bind to keep people together. It strengthens our relationships with others and it one key component between people's attractiveness. When you smile you portray an image to others that is personable and promotes a physical bond.

Humor is a powerful and effective way to heal resentments, disagreements, and hurts. Laughter unites people during difficult times. Be spontaneous and get out of your comfort zone ! It's easier to laugh off things that are offensive and rude than to stress out over negative people.

Laughing should be incorporated into your daily life. Here are some ways to laugh just a little bit more !!!

Simply SMILE ! A smile goes a long way. Did you know that by taking the time to just say HI and smile to someone can be the difference between making someone's day better ? Just imagine how many people you pass by and not smile or say hello to... what if you taking the time to say hi and show you care can be the difference in their lives making them feel worth something ?? Think about that next time you are out !

Count all your blessing and be grateful for what you have right now. I can promise you that you will find that you have WAY more than what you need to be happy. Find a way to downsize on the big things and focus on what really makes you happy !

Spend some time with positive and happy people ! If you surround yourself with people who are happy it will be contagious and you will find happiness too !

See the lighter side of life and laugh it off! Nothing is worse than feeling like you are always making a mistake or apologizing for things. Look for humor in bad situations or just remember that at some point we all probably embarrassed ourselves and you reaction to it is what can change your outlook !!

Do a quick little checklist with yourself next time you are feeling stressed out !!

-Is it really worth getting upset over?
- Is it worth upsetting others?
- Is it that important?
- Is it that bad?
- Is the situation irreparable?
-Is it really your problem?

Ponder on this:
Because only man is capable to laugh, that means laughter is the highest point of consciousness, the highest point of understanding, the highest point of evolution.That's why laughter can be called "prayer time"- OSHO

Now got out and laugh a lot and start seeing the lighter side of life !

Monday, September 15, 2014

Fat vs. Muscle

We all know the two simple concepts to living a healthy lifestyle is exercise and eating nutritious foods. When it comes to weight loss which is more important? Most people tend to lean toward either eating healthy and exercising less or exercising more and not focusing on what they are eating but does it make a difference in losing weight ??

It does !! The most effective way to remain healthy is by combining both exercise and diet together ! You can lose weight by just dieting and eating less calories OR by exercising more but there are a few misconceptions that I am going to clear up along the way !

If you chose to watch what you eat but exercise less, you will in fact be able to control the calorie content therefore a decrease in calories will result in weight loss. But where is that coming from ? Chances are you are losing fat, bone density and muscle ! You might look at the scale and see that you lost a few pounds but fat is LESS dense then muscle meaning it will weigh less. On the flip side your body composition will look "soft" without much muscle definition. The muscle helps support a higher caloric burn at rest and without it you are just eating up all the muscle in you body !!! Not good !!!

If you exercise but don't watch your caloric intake you might just be running yourself into a big circle !!! Many people OVERESTIMATE how many calories they burn in the gym and then underestimate how much they eat. In order to lose weight you need to consume fewer calories than you burn. Many people use exercise as a "reward" and then use a free pass to eat whatever they want !! This is a bad habit to get into !! Exercising, escpecially weight training will increase the amount of muscle in your body causing you to burn more calories at rest. The more muscle you have the more your body burns !! Hours on the cardio machine will strip away that precious muscle and that is what you want !!!

So what do you do ?? You need to combine the two together. In order to lose weight 1 pound is 3000 calories. You cannot simply workout to burn 3000 calories nor can you just not eat !! You need to create a deficit and use both calorie restriction and working out to reach that desired 3000 or 1 pound loss. Now remember that fat is more dense than muscle and when looking at it side by side takes up A LOT of room in the body. The scale should NOT be the indicator of success!! Ensure that you are creating a healthy balance between working out and eating healthy and you are on your way to the best combination to remain vibrant and healthy !!!


When you exercise, you are working out to build stamina, build muscle, feel confident, and increase your performance. But did you know that you also need to exercise your mind? Yes, you need to exercise your mind because your mind is a powerful tool not only in training but in order to keep you sane and on a path to success! If you do not practice self-love or acceptance all your hard work and efforts can feel defeating or not as satisfying if you do not appreciate your own self worth.

Be thankful for what you do have. So many times we automatically only see the negative in every situation we forget how much we really do have. Try to change your mindset to seeing the positive in ALL yes ALL situations. This will not only make you see the beautiful things in your life but it will also make you appreciate all the little things that are not such a big deal after all. Each day we are alive is a blessing and we need to start seeing life in that way!

* I challenge you to find 3 positive things each morning, midday and night! This will help you to really focus in on what is truly important in your life.

We are often way to hard on ourselves and focus only on the negative. What we see and what others see are way different. We need to start viewing ourselves as valuable women and that we are worth everything this world has to offer!! The easiest way is to stay in the moment and find something to keep us grounded. Using mantras are a great way to do this. It allows us to keep a positive mindset when things start getting rough.
*I challenge you to find a mantra or quote that means something important to you. When you find yourself in a situation that is difficult or bringing you down, repeat that mantra or quote in your head until the positive is flowing through you.

Acceptance is hard, acceptance of yourself in the moment is the hardest thing you might have to do. You need to accept yourself in the moment that you are in RIGHT NOW, not where you want to be. Life is a journey in little steps. Sometimes those steps are nice and close and other time they are far leaps that take time, You need to enjoy the journey at all steps!
* I challenge you to find a phrase that you can say when you are feeling less than accepting or might I say an "ugly" day. Own your moment, own your life!

As humans we tend to take on more than we can chew and overextend ourselves in so many areas of our lives we forget that we have priority too! Make sure that you are making yourself a priority and set time away each day to do that. Do something nice for yourself. Paint your nails, go for a walk, take a bath or just sitting in silence for a few minutes can help you reconnect to yourself.
* I challenge you to make time for YOU ! Yes put yourself on that To-DO list that you have and find time for you each and every day !

Life is about living! Don't let the little thing interfere with your self love ! Be true to yourself and accept yourself and your journey along the way!

Sunday, September 14, 2014

De-Bloat your life !

Ever go to bed feeling good about your body only to wake up and feel like you gained weight overnight ? I have days like that too but I am going to give you some tips that can help de-bloat you and make you wake up feeling like your ready to conquer the day !

-Eat your daily fiber !!!
Fiber found in fruits, veggies, and whole grains will help with the digestive processes and reduce bloat. These foods are essential to your daily caloric values and a well balanced diet !!!

-Drink water
It may seem counter productive but I promise you that if you start to drink more water you will feel less bloated. NOT drinking water causes you to retain that water along with sodium causing water retention! if you’re body feels dehydrated it will retain water, so you wake up feeling bloated. Make sure to get 8-10 glasses to feel fully hydrated.

-Get your body moving !!
Move your body and exercise !! The sweat helps to release toxins from your body and it will help with weight gain by reducing your caloric intake !!

-Lower your sodium intake !
Salt will make you retain water, and is the number one culprit when it comes to bloating in general. Sodium is sneaky so make sure your checking out all those condiments and dreaded "box diety meals" which will really cause bloating !

-Avoid late night snacks!!
I say this not because of calorie content but because YOUR BORED Eat a balanced dinner to combat those late night cravings.

-Think positive
A happy and positive mindset can work absolute wonders, giving you motivation and energy to achieve your goals and go to bed happy. Stress and cortisol will cause lower belly bloat and may increase fat retention in that area !! Try to be stress free and mediate daily !

-No more soda !!!!
The carbonation and sugar make more than the beverage bubble up, cut out the soda to cut out the belly bloat. Plus its loaded with TONS of extra calories that will increase caloric intake without even thinking about it !!

Try some of these tips and incorporate them into your lifestyle !!!

Workout Time !!! Let's have some fun !!!

3 round Ladder!!
5 minutes on a bike, run, or row
-10 Deadlifts
-10 pushups
-10 Kettlebell swings
5 mins on bike, run or row
-20 Deadlifts
-20 pushups
-20 Kettlebell swings
5 min on bike, run, or row
-30 Deadlifts
-30 pushups
-30 Kettlebell swings !!!!

Circuit Training !!!

I have a special workout planned ! Part 1 is a circuit that will warm you up, part 2 is the circuit that can be done anywhere and It can be made more advanced by adding in some weights to some of the body weight exercises !

Part 1: 3 rounds
5 min Bike, Row, or Run
-30 walking lunges total
-20 (10/leg) kettlebell one leg deadlift with back leg extended
-10 pull ups assisted or strict. If you don't have access to a pull up bar, do inverted rows, pulldowns, or plank rows!

Part 2: 4 rounds
15 reps each
-squats ( goblet, back, front, oh)
-push ups
-sit ups
-burpees with chest and thighs touching ground

5 min Bike, row or run cool down !

Ok so you just finished this workout !! Awesome! I hope that you felt the burn like I did on every one of those dreaded burpees !! But now you NEED to replenish your body. You just taxed all your muscles hopefully pushing yourself 100% and now your body needs proper post workout fuel for recovery ! You want to get in a protein shake if you are not eating a well balanced meal within 30 minutes !!!

Getting a great quality protein is optimal but that will be another day about supplementation ! Be sure you have protein with you no matter what just in case of emergencies ! Post workout fuel should consist of a protein source, a carbohydrate, and a fat. Your body is going to utilize the protein for muscle repair, the carbohydrates to restore glycogen levels, and fats are the slowest digesting to aid in recovery. A great post workout meal would be a protein shake, 2 rice cakes, and 1 TBS almond or Peanut butter. But what if you don't have that with you ?? Here are some great options for bars that you can still stay on track!!!
- Core Warrior Meal Bar
-EAS Myoplex 30Chocolate Caramel
-Labrada Lean Body Gold S’mores Delight
-Clif Builder’s Max Mint Chocolate Chip
-DB9 Advo Bar

How to make a HEALTHY lifestyle fit into your LIFE !

How to make a healthy lifestyle really a lifestyle!! Many people enter the gym with a vague goal of "losing weight". That definition varies greatly between you and I. If you really and truly want to commit to a healthier lifestyle you need to start living that lifestyle each day. It will not be easy. You will hit minor setbacks and you will find out what people and things are toxic to your health. You might even lose some friends from becoming healthy but it's their loss if they do that !!! But I have seen it happen. You are company you keep and if you want a healthy life the people who surround you the most are the ones you want to have for support and encouragement along the way ! Here are ten habits to adopt if you want to live a healthy and fit life !!!

1.) Start your day off with a protein filled breakfast each and every day !!! You need the protein for your brain ! The amino acids delivered from the protein supply the neurotransmitters in your brain. Stay away from those sugary cereals as they will just lead to a huge crash within 20 minutes of eating it !!!

2.) Make exercise something FUN not a chore. You are more likely to stick to a exercise routine if you enjoy it !! Yes training should be challenging but it needs to be if you want to see results !

3.) Have a vision of the future of what your goals are and focus on that! If you cannot picture your life as healthy and fit you will never achieve that state of being !!

4.) Food and training go hand and hand. You need to see food as FUEL for your workouts ! If you are working out hard but not eating to support those workouts they you are only half into your healthy lifestyle !!!

5.) Cooking healthy does NOT have to be boring! Experimenting with flavors and spices is the key to not getting bored with your food. There are so many great ways to spice up your meals and make them appetizing all the time !!

6.) Be positive every day ! If you are grateful, positive, and happy your life will encompass that !! If you are happy with where you are at now, you will be more determined to continue to strive for more success in the future !!

7.) Make sure you sleep 7-8 hours ! This is the magic number ! Those that live on the hamster wheel and never take time out for themselves are often the ones with excess abdominal (or
belly) fat, the bit that people call their stubborn area. Take some time for YOU and relax !

8.) Plan and Prepare !! I cannot stress this enough! You need to plan your meals and prepare them the night before. It will make it simple and easy to chose healthy meals because they are made. Take that extra time to do this !!!

9.) Make healthy living a PRIORITY not just a fad. If I ask you to list the top 5 priorities in your life right now you would probably have a list that looks like this :work, spending time with their wife/husband, visiting parents, taking the children to events or spending time with them, spending time with friends, participating in hobbies, nights out partying etc. You need to want to live the life of health or it will get lost in all the other things !

10.) You are the company you keep ! You need to surround your life with healthy people and relationships !!! Find people who support you and your healthy lifestyle. Choose activities that will help keep you on track to a healthy life !! You are your own person !! Stand up for your life by choosing to make healthy decisions !!

Start your journey today!


Let me get you started on your Fitness and Health journey!! I am here to INSPIRE and create CHANGE in your life ! 

All you need is to take that one step to really take control of your life and join me on a journey that will change your life forever !!!

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~Online Personal Training and Diet
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