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

“Palline di Albicocca e Noce di Cocco”
from: GochYa Cooking with Cynthia Goch   

* Yummy
* Gluten Free
* Low Fat / Low Calorie
* No Baking Required

1-1/2 cups (6 oz) dried apricots, finely chopped/ground
2 cups shredded coconut
2/3 cup sweetened, condensed milk

Combine all ingredients and mix well. Roll into little balls, place on a cookie sheet, and let stand until firm.  Serve in candy cup wrappers if you like.  Easy, and no baking required!

A family-favorite.  My grandmother loved the flavors of apricot and coconut.  Two of her favorite flavors are put together in one cookie.

For More Information visit: GochYa Cooking with Cynthia Goch

Be Fit, Be Healthy, Be Happy!

Oct 242016

Triceps Dips

{YouTube Video – Edna}

For strong, toned arms with no underarm jiggle add Triceps Dips into your fitness routine! Follow these directions from Certified Personal Trainer, Tanya Stroh.

-Place your hands on the edge of a flat bench shoulder with apart, elbows pointing back & heels on the floor, abdominals tight
-Bend elbows to 90 degrees while keeping them pointing backwards
-Exhale & extend elbows to starting position
-Continue flexing & extending elbows until all reps are performed

For more videos, information and a free 6 week fitness plan; please visit
Get in Shape for Free.

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!

Mar 032016

healthybreakfastBreakfast IS the most important meal

Experts agree that skipping breakfast means you will be hungrier and have a tendency to eat more empty calories throughout the day.

Everyone’s heard that the first meal of the day is the most important meal of the day. But did you know that researchers have now discovered that skipping breakfast not only leads to obesity and decreased mental sharpness, but people who do not eat in the morning also have higher tendencies for unhealthy habits such as smoking, drinking and not exercising. When you skip breakfast you are more likely to snack on sugary foods mid morning to increase your energy level, but that only leaves you feeling hungry and tired a few hours later.

Studies show it is best to eat within one hour of waking up. Make sure your morning meal consists of whole grains, such as cereal or oatmeal, fruit, which is high in fiber and eggs, which are high in protein.  A balanced breakfast will get your metabolism started, give you energy for the day, leave you feeling full & satisfied for hours and actually help you lose weight. Avoid sugary cereals, pastries, doughnuts and muffins in the morning because they will leave you unsatisfied and feeling hungry sooner. Always start the day off right with a healthy breakfast!

Be Fit, Be Healthy, Be Happy!

Healthy Eating and Exercise make a GREAT Combo; Click Here to get your FREE 6 Week Fitness Plan

Feb 292016


Squat Jumps

Squat jumps can add intensity to any workout. One of my favorite saying is; ‘The more you move – the more calories you will burn – the better you will feel!’ This is also true when it comes to strength training. I wanted to feature a cardio move that is easy to incorporate into any fitness routine and Squat Jumps do just that. No equipment necessary. Do 10 to 20 squat jumps at the beginning, in the middle and at the end of your next workout or to really increase your calorie burn, you can even do a set  in between each exercise. Love squat jumps because you can always make them more challenging by doing the jumps on a step or a Bosu. Be sure to watch for video for the all the details about squat jumps just CLICK HERE!


Be Fit, Be Healthy, Be Happy!  ~ Tanya

Jan 232016

Snow Day 1

Burn Calories on a Snow Day

First snow day of the year! Not my favorite thing in the world; but it presents a great way to burn some calories using all kinds of different muscles. Go ahead get out there and have fun snow day with the kids; sledding and walking back up to the top of the hill is great for your quads, glutes and hamstrings. Make it more intense by giving the kids a ride up the hill on the sled. How about building a snowman or igloo fort or having a snow ball fight? Your core and upper body will get a great workout. If you are shoveling; remember it is a good idea to warm up before and stretch afterward, make sure you take a couple of breaks so you don’t over do it and be sure to stay hydrated. Enjoy the snow day – burn some calories and have some fun!

Be Fit, Be Healthy, Be Happy!

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