Oct 242016

Get the max from your workout & all day long by:  BREATHING

Holding your breath can send your blood pressure up & lead to strained muscles.  Also, when you’re holding your breath you’re not keeping your abs contracted.  Breathe deeply from your diaphragm and relax your upper body!

When exercising always remember to breathe; exhale on the hard part or when you are going against gravity.

Oct 242016

Now Sexy, Six Pack Abs are only 6 moves away

To get sexy, six pack abs in record time do 2 sets of each exercise for 8 to 12 reps. Grab a medicine ball and get ready to sculpt and tone all the muscles in your middle. Remember your abs are just like any other muscle, exercise them at the most every other day!  Click Here to Download & Print Your FREE copy of the “Sexy Six Pack Abs in 6 Easy Moves” Circuit!

Be Fit, Be Healthy, Be Happy!

Dec 082014

Fit and Toned Thighs with Leg Lifts

fit and toned thighsIt is easy to get fit and toned thighs with this ‘old school’ leg lift exercise. I love it because there is no equipment necessary – body weight exercises are always a good change of pace from machines and free weights. Simply kneel on the floor and lift your leg out to the side, be sure to keep your shoulders parallel to the floor, at first it might not seem like you can lift your leg very high but take it slow and as your flexibility increases so will your range of motion. Be sure to pay attention to proper form and exercise technique. CLICK HERE for all 334 - Abductor Leg Liftthe details on the ‘back to basics’ Abductor Leg Lift and start working on fit and toned thighs.

Be Fit, Be Healthy, Be Happy!

Imagine a Fit & Healthy You!  GetinShapeforFREE.net

Oct 272014

Drizzled Candy Apples – Fun to Make … Healthy to Eat

Apple 1Serving Size – 1 apple
Makes Approximately – 8 Candy Apples

Macintosh Apples
1/2 c Nestles Toll House Semi- Sweet Chocolates Morsels
1/2 c Nestles Toll House Butterscotch Morsels
2 tbsp milk

Apple 3Directions:
Wash Apples

Combine 1/2 cup of Nestles Semi Sweet Chocolate Morsels and 1 tablespoon of milk in a sauce pan, cook on high, stirring continually until mixture is a liquid

With a spoon pour enough of the chocolate liquid around the top of each apple so that it drizzles down the sides, repeat the process until you have the desired amount of chocolate.

Combine 1/2 cup of Nestles Butterscotch Morsels and 1 tablespoon of milk in a sauce pan, cook on high, stirring continually until mixture is a liquid and repeat the drizzle process with the Butterscotch Liquid allowing it to drizzle on top of the chocolate.

apple 4Refrigerate until chocolate and butterscotch is set.

Tie festive colored ribbon around  Popsicle sticks or wooden skewers and push into top of apple to make the handle.

The less liquid you drizzle on the apples the less calories and the healthier the treat!

Substitute Peanut butter or white chocolate morsels for the butterscotch.

Substitute low fat or skim milk for milk.

Be Fit, Be Healthy, Be Happy!

Imagine a Fit & Healthy YOU!

Jul 022014

Jump Rope is a fun way to improve your overall fitness

jump ropeTraining with a jump rope not only blasts a ton of calories but also improves your coordination, agility, endurance and quickness. Not to mention it works your core and your legs too!

When selecting a jump rope, look for a lightweight plastic speed rope. Most ropes are 8 to 10 feet long, a general rule is that a 9 foot rope works for athletics up to 6 feet tall. An easy way to determine your ideal rope length is to stand with 1 foot in the middle of the rope and adjust the length so the handles reach up to your armpits.

Jumping rope can be as challenging as you want to make it. I love this calorie blasting routine because the variety of jumps tone all the muscles in your lower body and you can easily incorporate it into a strength training workout. If you are new to jumping rope start slowly and focus on learning the skill before working on the conditioning, begin with 20 second intervals without tripping or missing a jump then work up to 1 to 2 minutes rounds and finally this Calorie Blasting Jump Rope Routine.

20 single jumps
10 high knee run jumps
10 single jumps
10 butt kick jumps
10 single jumps
10 scissor jumps
20 single jumps

Be Fit, Be Healthy, Be Happy!

May 202014

boy with thumbs up-David Castilloby: Carol Dunlop

I’m experiencing a range of emotions right now as I’ve just watched the latest episode of “Our America with Lisa Ling” on the OWN network. The episode covered a story close to my heart, obesity and went deeper than I’ve ever experienced (as is Lisa’s style) and delved into childhood obesity.

The first half of the show was heart-wrenching, a four-year old boy over 100 pounds and a 12-year old girl over 325 pounds. How could this be? How did we allow our children’s lives to get so out of hand? There are no easy answers or quick solutions, but the good news is that there ARE solutions.

I don’t have to quote statistics to you, obese, severely overweight and morbidly obese people are all around us. They seem to be everywhere, at every corner and if you don’t suffer from obesity yourself, you may just wonder WHY? HOW? And what are we going to do about it?

Watching the episode made me sad and I was on the verge of tears …until there was a glimmer of hope.

The same 12 year old told her mom that she was sick of being overweight and decided to do something. What you may ask? Brianna did what so many people fail to do, she chose to live. She decided that she wouldn’t allow her weight to hold her back and keep her hostage anymore. She started exercising and helping her mom to change the way the whole family ate. She has now lost a whole pants size (from the show credits, hopefully its more now). Her goal is to lose 100 pounds, to start.

BRAVO! Brianna, you are my SHERO! If this little girl, a mere child, can decide to do something about her weight, when she doesn’t control a lot of what happens in her life, what’s stopping you?

The Pound Punchers

There was another story of hope about a group of firefighters who call themselves the “Pound Punchers.” They live in rural West Virginia and don’t have sidewalks or access to a gym, but they managed to get some equipment donated (which they use regularly) and walk everyday. They have lost over 700 pounds as a group. Their goal is to lose 1000 pounds. I am certain they will make it.

What Can You Do?

OK, so you’re not 12 and don’t live in a rural area, but you still have the option to choose to live. Living is doing and being involved in your own life. You can do this. Do you think it was easy for Brianna or those firefighters to even attempt to lose the weight? NO!! But they did and here are the steps you can take to be successful also.

1.       Make Up your Mind to Do It

Even if you don’t know what you should do or how to do it, the simple act of making up your mind to realize your goal puts you in a brand new mindspace. Because deep down inside, you are saying to yourself that you really will accomplish this goal and that puts you on the road to success.

2.       Get Help from the Pros

You won’t be successful if you don’t know what to do, so find someone who knows what they are talking about, like a personal trainer, health coach or weight loss coach. Put them to work for you. If you can’t afford a coach, head to the Internet or get to the magazine stand and start searching.

3.       Create a Support Team

You really, honestly can’t do this alone and there’s no need to. Tell our family, friends and loved ones all about your goal and enlist their help to stay on track. If someone doesn’t want to play on “Team U” don’t worry, it may not be a good fit for the,  look for help in other places; your job, church or community.

4.       Create a Plan

Nothing happens until you make it happen. Planning out what you want to do and how you plan to carry it out is crucial for you to actually achieve your goal. Get your calendar, a quiet space and a pen and get to it.

5.       Set a Date and Get Started

You can’t start tomorrow because tomorrow never comes. Set an actual, real date of when you will start. Look forward to that date, the same as you would your wedding or class reunion. Don’t look at it as something you dread, why would you want to continue and be successful at something you dread? Believe in your mind that this is something good even great. Its something you want to do and will bring you great joy.

Image courtesy of David Castillo / FreeDigitalPhotos.net

May 092014

Are you exercising, watching what you eat and doing all the right healthy things, but seem to be stuck in a plateau with the scale not moving? You may actually be sabotaging all your good efforts with one or more of these nutritional mistakes that you are not even aware that you are making.

4 Common Nutritional Mistakes to avoid

Berry Orange Smoothie1. Easting to much Protein and not enough Carbohydrates
The standard daily recommendations from the ADA is as follows:

  • Protein – 15% of diet
  • Carbohydrates – 55% – 60% of diet
  • Fat – 25% – 30% of diet

2. Replacing meals with energy bars or drinks
When it comes to eating nutritiously, there is no substitute for healthy whole foods. Energy bars or drinks although high in protein and fiber can also be high is calories, fat and sugar.

3. Believing exercise means you can eat whatever you want
Diet and exercise go hand in hand when it comes to weight loss. You can always overeat what you just worked off during your fitness routine.

4. Ignoring the serving sizes of “Healthy” food
Keep in mind you can always over eat ‘healthy food’. Just because you are eating fruits, vegetables or salads doesn’t mean you can eat as much as you want. Keep in mind, fruit, in particular can be higher in calories than you may think.

Be Fit, Be Healthy, Be Happy!


Jun 092013

from: Ken’s Kitchen

pasta saladIngredients:
4 cups of uncooked pasta2 cups of chopped tomatoes
1 cup (8oz) of Italian salad dressing
1/4 lb deli ham cut into slices
1/4 lb deli salami cut into slices
1/4 lb mozzarella cheese cut into cubes
3/4 cup of sliced olives
3/4 cup of chopped celery
2 tsp of chopped fresh garlic
1 1/2 tsp of dried oregano

Cook pasta according to directions, rinse with cold water, drain well
In a large bowl combine pasta with all ingredients, mix well
Cover and refrigerate for 15 minutes

Healthy substitutions:
Low fat mozzarella cheese
Light or fat free Italian salad dressing
Low sodium ham and salami