What I Know for sure ......

What I know for sure is that I KNOW ABSOLUTELY NOTHING FOR SURE.....

Take a minute and think of the one thing that you know with a shadow of doubt.
What is it ?
How did it become so concrete?

For me Passion is my driving force in life , I Love to live a life where spirit and passion collide to create waves of divinity.

2014 is nearing its end, and this has been such a rollercoaster , it amazes me how each year seems to speed up . Maybe I'm getting older.  (my knees sure feel that way.)
But all in All I have learned some meaningful lessons about life and self. Certain wisdoms come with age but the most important come from experiences and I have shared a few. My passion for life is overwhelming, I want to excel at everything (I know that sounds farfetched) But I Must Excel !!! And you should too.

What are your passions?
What is it that makes your heart jump out your chest with each thought ?
What are things that you must excel and succeed in?

I'm sure we all made promises to ourselves around this time last year , I am guilty of it 100 times over . And whether or not  those promises were kept is neither here nor there.
What matters is you are here and today you can keep those promises !
 seize the day !!! Carpe Diem !!! (did I say that right ) Don't Judge me lol

Now what I think I know for sure is this :

What I think I know for sure is that each time I go to sleep I am turning the page from whatever occurred during that day and when I wake, my page has been wiped clean and ready for me to doodle all over .

What I think I know for sure is that Life is not what I make it . Life is what it is supposed to be. Life is to be acted on ! Life is here , its up to me to live #>

What I think I know for sure is that living in fear is not living at all you are merely just existing ! Say it with me " I am a big brave DOG!!! ( corny I know but it is effective ) and thanks to my favorite  animated film this mantra is verbal gold . (Rugrats  in Paris ) remember no judging :)

What I think I know for sure is that We can succeed at anything ? And history has shown that to be true .

So as 2014 nears its end " I dare you to excel " Lets see what happens when passion and spirit collide in your life .

Because what I think I know for sure is that it will be Flawlessly Amazing !!!

"I Know for sure :Your Journey begins with a choice to get up, step out and live fully"
What I Know For Sure
by Oprah Winfrey

Sometimes all you need is a good book, a chai tea latte and a mind full of thoughts

As Always be Fit, Fine and Flawless

Consistency Produces Results

Consistency : The ability to set a goal and do what is necessary to accomplish said goal

I am more than sure that I am not the only women in the world who is constantly setting goals , making To - Do list and rethinking my grand life plan over and over. AM I ?

 

As women we have managed to not only create man kind but we have also managed to run the world and quite fashionably I might add. So what is it that causes some of us to never reach our full potential ?

Does Oprah , Beyonce and other very successful women have the secret we are all looking for ?

Yes, these Queens are an inspiration.

Of course I would love to be a media mogul, who could strut a stage in 6 inch heels while flawlessly running the world one high hat at a time.

However for the 80% of women who are apart of the social norm ( Middle Class Women ) we are simply striving to complete our daily task list without forgetting lunch, an ear ring or a PTO meeting. And as much as we love Oprah and Bey I am more inspired by the average women who takes care of home and family.  The team mom who never skips a beat on this crazy journey we call womenhood.

 

Goal Setting  

 

I want to share with you my goals for September , then explain to you what I will be doing to stay consistent  and on course.

 

Consistency

Now goal setting is the easy part , the real work is putting your plan into action.

For example, I am aware that in order for me to be successful in fitness, I have to have someone to be accountable to. ( yes I am a trainer who pays for a trainer ) I find it more suitable for me to check in and stay on track with someone to answer to .

 

Sometimes accountability helps you remember exactly what you are doing all of this for. when I have to answer to my trainer , it reminds me of the big picture , my dream is to be a prominent Fitness advocate for women and mothers. and every time I skip a workout of sneak a sweet snack I am potentially pushing my dream further away.

 

Once you make something important enough , once it becomes like air then nothing should keep you from achieving your goal. Don't allow you become your own set back.

This Time make consistency one of your main goals.

If I can then You can !

Be Fit. Fine and Flawless

 

 

We Know that Back Fat Sucks , Tone and Tighten with these few steps !

 

 

Back Fat Sucks and most of us women have dealt with this evil at some point in life. Bra strap fat , that little bulge on the side of your waist line and the She-devil Grand

mistress of the all, Love handles. I mean really who decided that fat holding on to  the side of your body could be described as love. somebody find this genius and tell him that women from across the world would like to take turns slapping him, for the thought that reminding us of the few inches we have yet to lose is a sign of his undying love.

 

"Performing exercises to strengthen the upper back will reduce chronic neck and shoulder pain, improve your posture and, in turn, your back will improve aesthetically," says Nedra Lopez, co-owner and head trainer of The Studio by Remorca Fitness in NYC. "The 'bulge' around your bra line will disappear with repetition and consistency."

 

All healthy changes are results of a healthy lifestyle change PERIOD !!!

However targeting particular muscle groups can also be achieved, here are a few exercises that will help you blast the fat back from the pits it came from.

 

Tone , Your, Insides

T, Y, I

 

1. Lie face down on your stomach, extending your legs out straight behind you and arms extended out to each side. (You should look like the letter “T.”) Start with the palms facing down. Slowly elevate your arms and squeeze your shoulder blades together, keeping your arms straight, then slowly bring arms back down to the ground. Repeat for a set of 20.
2. Next, extend your arms above your head at an angle into a “Y” position. Keeping your palms down, slowly elevate your arms and squeeze your shoulder blades together, keeping your arms straight, then slowly bring arms back down to the ground. Make sure to keep your shoulders from coming up towards your ears. Repeat for a set of 20.
3. Now, extend your arms straight above your head into an “I” position. From here lift your arms straight up, squeezing your shoulder blades together while pushing your shoulders down towards your lower back. Repeat for a set of 20.

Plank Drops

 

1. Start in plank position, resting on your forearms, with feet shoulder width apart. 

2. Keeping abs engaged and hips from moving, squeeze your shoulder blades together by dropping your chest slightly towards to floor. After holding the squeeze for 10 seconds pull the shoulder blades apart and create a stretch in your mid back. 

3. Repeat 3 sets of 20

Renegade Row

 

 

1. Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.
2. Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
3. Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat 3 sets of 15

Don't settle for spanx, and other body contouring under garments.

 Just combine healthy eating regular exercise and rest to get the results you desire.

 

 

 

Break out those strapless shirts , halter tops and and backless dresses and stick it to the Genius who so hastily deemed stubborn waist fat " LOVE HANDLES "

 

Be Fit.Fine.Flawless

 

 

 

 

 

 

 

 

 

What Waist ? Snatched ? Waisted ? The Low Down on Waist Training .....

WAISTED !!!!  The Hottest , Newest "Fitness" trend to hit the scene, Thanks to some A list celebrities and Famous Instagramers. Waist training has become a sensation  almost overnight. Women looking to have a Kim K. body or Beyoncé waist are now Snatching it in to create  the definition they desire. Vendors are promoting waist trainers as Fitness Equipment, marketing with Filtered  models and catchy hashtags like #whatwaist #Waisted and #snatched.

But can you really lose weight by simply Compressing your body in with a Waist  Trainer or Waist Cincher ? Can waist training alter your bone structure to the perfect "Hour glass" figure women desire ?  Or is this just another Fad to hit the scene, making vendors quick money and leaving customers with little to no results ?

 I asked women to share their experiences and results. To no surprise the generally public were all #TeamWaistTrain . To gain a more educated opinion , I ordered a Waist Trainer from a local vendor  for $45. (I am a size medium or 34 depending on how the vendor orders them.) The first fitting was very snug and hard to latch, but quickly got very comfortable.

My usual training program combines boxing cardio with body weight plyometric and strength training. I noticed my breathing pattern did have to adjust to the constrictions of the corset but was not unbearable. I can say that my core was more engaged  and my posture was corrected for proper technique

throughout the entire workout.
 

The Vendor Suggested that I wear the Waist Trainer for 8 hours a day for maximum results and a week later I was on the second latch. It was more intense but fit just fine , I could definitely feel the sensations of the trainer more on this latch than before. This change had me questioned this technique more. Did I lose an inch in a week ? Did my corset stretch?

The Results after a workout : I noticed that my core appearance was slimmer , however that is because the waist trainer makes you sweat more = Spot Reduction
Ladies don't allow the temporary lost of water weight get your hopes up. once you take a shower or rehydrate the results would almost instantly disappear. I challenge you to put the same effort into proper nutrition and exercise as you do to
Quick Fix fads and Diets.
My personal Opinion : Waist Training is just another fad, Vendors are making money off of sheer laziness. if you want long lasting results put in the work . Eat healthy, Exercise frequently and get your own results.

My professional opinion : Waist trainers can be helpful when attempting to maintain correct form during weight lifting or performing certain exercises. However Waist trainers will NOT assist you in weight loss, It will NOT alter your genetic bone structure.Waist trainers are undergarments , much like a body shaper or Spanx.

* In some instances Waist training will assist you in molding your core as you workout and eat healthier to drop BODYFAT ! The Core is all about Proper NUTRITION ! Do the work !!!!

Here it is:

“[waist reduction] best achieved with proper diet and exercise…”

 So you’re telling me that the 2 most important components to weight loss, healthy eating and regular physical activity, just so happen to work EVEN when I wear my corset? 
OF COURSE YOU WILL

It doesn’t matter WHAT you wear. 
Diet and physical activity will promote overall weight loss(waist included), no matter what.  So how about this—and don’t let me lose you now.  How about we don’t buy a waist trainer, and ONLY try the exercise and proper eating thing for a while, that way you can save your +$50.

 And as for the “before” and “after” pictures you WILL find  some sort of weight-loss transformation from these waist training pages,  and all of them cite exercise and eating right as major factors in weight loss.  So who is to say it was the corset that did the trick?

Wise up ladies !!! Save your money and your time ! There is only one way to get and maintain health inside and out and that is with hard work, exercise and nutrition.


Be Fit. Fine and Flawless






 

This happened !!!

So yea this happened ... Ebony.com Presented

  "The Fitness Experience " earlier this month. Ebony gathered some of the Hottest Health and Fitness Professionals together under one roof and showed us just what our young black fitness pros have been up to .

 

The Fitness Experience was a two-day celebration of Fitness, Health and total well-being. Attendees were able to get butt kicking workouts in with Nike Trainers Deanna Jefferson and Agostina Laneri ( Agostina Fitness) , They shared the wealth with feature trainers such as Max Fitness and Our very own Inspiration Nic B. ( @getfitwithnic_) .

 

 

 

 

 

Needless to say this was an amazing experience for the lucky ones who were able to attend.

Rest assure I will make it my mission to attend the next grand fitness experience, Events like this are Inspirational in so many ways. For instance you may think  that you are just reading another blog post , watching another fitness video or liking another "fitness pros" Instagram picture. But what you are actually doing is giving yourself visual images of what you can do.

 

I personally take Inspiration From these trainers for business and personal Goals. What are some goals that you have set or thought about ?

 

* Project Time

Take out a piece of paper, Think about the things you want to change and want to accomplish.

Write them out in Order of importance .

Read them to your self

Post them on sticky notes to place in your office or bathroom Maybe even in your car.

But keep your goals alive by keeping reminders close !

 

Here is how mine turned out !

 

 

 

  Be inspired to accomplish your goals! 

No matter the size a win is a win .

An be sure to check out any fitness and health expos in your city . Get involved and get motivated !!

Fit.Fine.Flawless

The Fitness Experience Presented by EBONY.com

10 tips to get your workout working for you

 

Whether you’re new to a particular workout or a seasoned pro, these ten tips will help you get more out of your workout!

1.     Find your match. Everyone’s exercise preference is different. For some, rolling solo with some music jams and weights gets the endorphins a flowin,’ while others prefer the camaraderie and high energy of a class environment. Finding the right workout for you can literally make or break your fitness success!

2.     Don’t give up.  Starting anything new can be challenging–especially a new fitness regimen. However, consistency is key to seeing results. So in addition to the right kind of workout, be sure to find class times and/or a gym location that make sense for you and your schedule… and get moving.

3.     Get the right gear. Be comfortable, but always be safe. It’s easy to pick a shoe based on cuteness factor, but do some research on the type of shoe you need. If you run and tend to pronate, make sure you invest in a stability shoe. If dance-fitness is your thing, make sure you pick a shoe with low tread for easier pivoting and sliding.

4.     Keep moving. If you are new to a class that requires busting a move, don’t fret. Not everyone knows every step in his or her first class (or second, or third…). The key is to move, even if it’s improvising. A key rule in a Zumba® class is that there really are no mistakes, only “accidental solos.”

5.     Bring a friend. Everyone needs a workout partner. Bringing a friend (or friends) not only motivates you to show up, but keeps you on your game. Surround yourself with people who have similar fitness goals and interests!

6.     Let go. The best advice is the simplest. Forget the stress of the day and enjoy this special “me time.” Don’t respond to emails or text messages. In fact, leave your phone in your gym bag, if possible, so you can fully engage.

7.     Eat Right. You wouldn’t drive your car at 90 miles per hour with an empty gas tank, would you? Make sure that you are properly fueled for your workout. There is a lot of information available. Check a credible source for proper pre-workout and post-workout nutrition info.

8.     Hydrate. Proper hydration is key for many reasons. H₂O regulates your body temperature, lubricates your joints and is important for overall energy and health. It’s important to hydrate before, after and during a workout!

9.     Stretch it out. Stretching is key after any workout. Some classes include a cool-down at the end, but an additional 5-10 minutes on your own could make a difference in reducing next day soreness and increasing flexibility!

10. Work hard, but don’t overdo it. Find a workout schedule that works for you and stick to it. It’s important to also remember that your body needs rest. Muscles need time to recover, so make sure you aren’t overdoing it.

 

 

 

Source

www.zumba.com

 

Mediate . Relax. Repeat !

Meditation has come into a modern day transformation by knocking its hippy stereotype and becoming more commonly accepted in todays' world. Mediation has been scientifically proven to reduce stress, help control appetite and metabolism levels ( yes shocking but true ) and overall rate of happiness.

Meditation is not difficult, but like all skills it will take time and practice. It is all about developing the ability to produce a meditative, very relax state in a small amount of time. Meditation can be bought on through several practices such as,

1. Mindfulness : ‘being present’, letting your mind run, and accepting whatever thoughts come up, while practicing detachment from each thought.

2. Zazen: is the generic term for seated meditation in the Buddhist tradition, but in the modern Zen tradition, it is often referred to as ‘just sitting’. It is a minimal kind of meditation, done for long periods of time

3.Guided visualization: is a popular form of meditation that involves concentration upon an image or imaginary environment. It is usually done while listening to a recording.

 

Tips on Meditation

 

1. Find a quiet place
2.Breathe Deeply
3. Check In
(settle into your body by observing your posture, notice sensations where your body touches the floor or chair )
4. Allow your mind to be free (consider the why )
5. Take this relaxed state with you through out your day

Check out this quick tutorial for proper mediation
 

Will Mediation change your life? Yes ! Will it aide in a more stress free life ? YES! Can Meditation help boost your Immune System ? Yes and Bonus Mediation has been proven to heighten brain function in the area that controls Appetite ! 

 

5-20 minutes A day to be healthier , less stressed and more Fit !!!

 

Be Fit. Fine and Flawless 

The Buck Stops Here

Total health has a lot to do with more than just your physical looks or medical clearance. It is a combination of physical , mental or emotional and spiritual health. I often focus on physical health, with blog post and my job being personal training, however I would like to bring something to the forefront .

Emotional Health

Women, we were created as survivors and nurtures. But as a whole we are forgetting to nurture ourselves, to love ourselves , to have self worth that is greater than all the images we are constantly being judged against.

People who are emotionally healthy are in control of their emotions and their behavior. They are able to handle life's challenges, build strong relationships, and recover from setbacks. But just as it requires effort to build or maintain physical health, so it is with mental and emotional health.

(HelpGuide.org)

 

 

People who are mentally and emotionally healthy have:

• A sense of contentment.
• A zest for living and the ability to laugh and have fun.
• The ability to deal with stress and bounce back from adversity.
• A sense of meaning and purpose, in both their activities and their relationships.
• The flexibility to learn new things and adapt to change.
• A balance between work and play, rest and activity, etc.
• The ability to build and maintain fulfilling relationships.
• Self-confidence and high self-esteem.

 

 

 

In the Black community women are told to be strong, we are expected to deal with issues , hurts and pain and not say a word. Outlets for frustration are seen as a weakness. Speaking about issues you are having can even be seen as taboo. Why is this a trend ? or should I say Generational Curse ? Were we preconditioned to deal with hardships internally? Or do we chose to put our health on the back burner to keep up with image?

 

No matter the source, It is time to drop the mask and bare your true feelings. If you are hurting talk about it, if you are in an unsafe situation get out and seek help.

Life is not meant to be handled alone. And it is up to the women of our community to stand together , To build each other up and to help each other Grow.

 

Love and Light

Chyana Hall

Flawless Fitness

Women: Simply Complicated

Look at the diagram above. Now decide which body type are you.

Truth is 8 out of 1o women will chose a body type bigger than what they actually are. This is because we judge what we already have against the body type we desire.
 For Example , My body type is naturally "Sex Toy"  , Yes I am satisfied with the title but my goal is "Athletic".
In a perfect world I would be an Athletic Sex Toy . A body rocking bedroom beast.

 

Honestly as  women we go through days were we feel like walruses stranded on the beach
And other days we are sexy vixens ready to conquer the world. Confidence !
Your perception of your body is more mental than physical.
 when you feel Beautiful you look Beautiful.

It can be very simple !
Try this Exercise
Get in front of a mirror....okay now strike a pose .
How do you feel about yourself right now ?
Did you just wake up ?
Are you not having a good day ?
Is it that time of the month ( screw you mother nature ) ?

Now what is one thing you can do to make yourself feel better ?

Here is my remedy when I just not feeling like the Sexy Queen that I am:

1. Clean my room ( a clean room and freshly washed sheets on my bed  are like heaven )

2. Take a shower ( lights off, candle light with Corrine bailey Rae playing thru my speakers= perfection)  And I am  not talking just a run of the mill shower oh no I'm talking about deep cleaning my dreads, exfoliating my face and riding every body part of hair. Yes I called it the Imperial Shower.

3. I throw on my favorite Sweat pants ( Victoria Secret Pink Boyfriend fit sweats ) And White Tank top ( has to be the Hands A-shirt ) yes I know its detailed but it works

4. I collapse into my bed ( which has a mattress kissed by angels ) and I drown myself in my favorite TV Show ( usually OITNB, Scandal ,Will and Grace or Everybody loves Raymond)

5. If its really a bad day then out comes the kindle and I am whisked away into my favorite Novel ( The five people you meet in Heaven , 50 Shades of Grey  or The Travelers Guide )

 

Sure this may sound like a serious deed but confidence , comfort and attitude contribute to your overall health. I love myself enough to not allow my bad moment , to turn into a bad day or bad week.

Your body type is yours and Most of us are just born with it, So own it and take care of it the best way you can . By making sure you are emotionally and Physically healthy .

 

My Favorite Things:

 

                      

    

 

 

  

 

what is more fun than exercise? SEX!!!

Sex is Survival of the Fittest !

 Greatness at its peak of Glory !!

 Sex is for the Brave and Fit......

 

 

Now don't get me wrong all people have sex and I am sure enjoyable sex. But in my experience , Fitter people have better Sex.  My theory is that although it is a proven fact that during sex you burn Calories and release endorphins that can fight against Depression, SEX in it self can be filled with workout inspired positions that tone and tighten the areas women care about the most.
 I call these the H.A.B.I.T  areas ... Hips, Abs, Butt, Thighs, Stomach.

Bad HABITS... (wink. wink)
(yes the I doesn't have a meaning it just sounds funny to say HABTS)

A study revealed that 88 percent of women who exercised fives times per week rated themselves as above average in the bed. Lets point out some obvious reasons here ;
Cardio = Stamina
Weights = Strength
Sex requires Stamina and Strength
Well "Good SEX" does

Now by working on all the right muscles you will boost your energy levels, build core strength ( Thrusting Power ) and become more Flexible ( Perfect Positioning ) . Sex may never equal to  a zumba class or running a marathon but that fact is that your body has over 600 muscles and during sex your body is contracting them all. yes all 600 +, from the toe curl to the eye twitch your body is working hard while being worked out .

Key Factor : Effort = Calories

You may not be the next Nikko and MiMi . You may never play around with positions or bring in new tricks, but as long as you are putting in some effort in whatever you are doing rest assure you are burning calories.

 I am going help you ladies out  with a few positions that I am sure will keep help you keep it tight, abs and all. 

 

 

 

Saddle up Cowgirl

     With a standard cowgirl position, the lower part of the woman's

 legs are braced on the bed or floor, which will engage her butt and core.

Modifying the cowgirl position can work additional muscle groups.

To get more of an intense workout come up on your feet (in a squat position) and you will be working all butt, legs and hips. taken it even further and lean onto your feet while balancing on your hands and now you are working upper and lower body.

For the fellas ...Standing
Come on ladies share the wealth and let him workout with you.
The standing position will have you both toned in no time.
This I can promise!!!
Standing can be a little difficult and a bit freighting but trusting yourself and partner is key.
when facing each other you will use your core and upper legs, if you stand on one leg those muscles will help you to stay upright the core keeps you balanced.  When both legs are wrapped around his waist, he is essentially doing a full body press( excellent for total body muscle contraction ) but your arms are holding you in place.
Honestly regardless of how he contorts you into this position you will need stamina to remain standing.


London Bridges
"This pose is not for the Weak"

With the bridge, the woman is facing upward, using all four limbs to hold her body weight off the bed. Many sex experts agree that this pose is not for the weak, and try at your own willingness.
And as one so brilliantly put it : "Oh, God, she better be yoga-ing five days a week or training as a gymnast."
You have to stabilize yourself against his thrust , and
Even if you pile a tower of pillows under your back to help support your weight, you'll still definitely be working your Butt
and inner-thigh muscles.
This position will work it all out biceps, triceps, abs, glutes, quads, calves.
And Unless you are  really strong, Do not expect to hold this position for to long.
Sex Expert Berman says, "If you're going from cowgirl to this position, your butt will start burning after five minutes."

Don't be afraid to get creative with your Sexercising ! Its all about trust, comfort and enjoyment. Any man will applaud his lady for working hard on her body in and out of the bedroom.  we all like to look at something Nice ! Try these positions at home; which I'm sure most of readers have already beat us to the punch and see what good it does for those
H.A.B.I.T areas .

 

.

 

 

 

Summer Salads : Fruit Salad w/ a honey yogurt Sauce

Fit.Fine.Flawless will be sharing Summer Salad Ideas all week long. Try one of our Feature Recipes and Post a Pic using Hashtag #FFFlawless for a chance to be a Fitness Feature on a July Blog Post !

Keep it Light and Fresh this summer with Simple Salads that will keep your taste buds motivated to stay healthy !!! Here is an Awesome Fruit salad and Yogurt Combo. It was amazing so I had to share. Plus it was something my kids would eat also.

 

 

Dress up your fruit salad with a savory honey yogurt sauce

 Curb that sweet tooth with just a dollop of yogurt on top of a bowl of natural goodness!!

 

 

 

 

 

Ingredients

• 2 cups plain yogurt (Greek yogurt to cut calories and fat)
• 2 tablespoons good honey
• 1/2 teaspoon pure vanilla extract
• Seeds scraped from 1/2 vanilla bean, optional
• 1/2 orange, juiced
• 1 banana, sliced
• 1/2 pint fresh blueberries
• 1/2 pint fresh raspberries
• 1 pint fresh strawberries, hulled and cut in half
• 1 bunch seedless green grapes, halved

Directions

Combine the yogurt, honey, vanilla extract, and vanilla bean seeds in a bowl and set aside. Combine the orange juice and banana slices in a separate bowl. Add the berries and grapes and gently mix the fruit mixture together. Spoon the fruit into serving bowls and top with the yogurt.

 

I am sure you will love this recipe as much as me and my family have. Also you can make this as a prep snack meal for the entire week. Post pictures of you and Your Family enjoying summer Salads using the hashtag  #FFFlawless.

 

Enjoy

Stay Fit. Fine and Flawless

 

 

 

Nutritional Analysis Per Serving:

Calories193Total Fat0.5g Saturated Fat0g Protein7g

Total Carbohydrates 46g Sugar 32g Fiber 5g Cholesterol 3mg Sodium70 mg

 

 

Got the Monday Blues ?

  

 Monday has got to be the most dreaded day of week . It may be because Monday represents alarm clock buzzers , busy schedules, long work hours and more. But what would happen if we thought of Monday as a Fresh start day !  A re-do, a second chance , a chance to get it right ! Monday can be the day we all look forward to just by changing our thought process. 

Here are a few quick tips on how to make a fresh fitness start ! 

1. Change your mind ; yes you can ! Believe in your self and the goals you want to achieve . 

2.  Set attainable goals ; set your goals according to realistic actions you are actual able to make .

3. Set up a support system ; get your family and friends in on your knew plan. Make it a competition husband vs wife , parents vs kids!

4. Make healthier choices ; it's simple just make better choices ! Say no to the fried chicken and yes to the grilled . 

5. Start moving ! Walk more . Take the stairs instead of the elevator . Have you tried the Wii active games ? My family loves them ! 

 

Let today be your fresh start ! Stop dreading Mondays today !

                  

               Happy Monday!!!!

        Stay Fit. Fit and Falwless 

Spice it up !!!

Spice it up with Salads that are Savory and Help you keep your Sexy !!



Generally when someone thinks of healthy eating the first thing that comes to mind is a salad . Sure they may be the go to dish for us health foodies, but sometimes you need to flare it up. 

I came across this recipe for an Asian inspired spinach salad with grilled shrimp that I had to share ! 

Enjoy and your waistline will thank me later !!!

                       

Spinach Salad with Grilled Shrimp

An Asian-flavored vinaigrette with an orange juice kicker is the secret to this simple salad, while ginger and cumin give the shrimp skewers nice spice. Since the shrimp only cooks for three minutes, this recipe gives you a good chance to try a dessert after dinner.

Ingrediants

• Dressing:
• 2 tablespoons rice vinegar
• 2 tablespoons fresh orange juice $
• 1 1/2 tablespoons extravirgin olive oil $
• 1 tablespoon honey
• 1 tablespoon low-sodium soy sauce
• 1/2 teaspoon grated peeled fresh ginger
• 1/2 teaspoon salt
• 1/8 teaspoon crushed red pepper
• Shrimp
• 2 teaspoons extravirgin olive oil $
• 1 teaspoon grated peeled fresh ginger
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 garlic cloves, minced
• 2 pounds large shrimp, peeled and deveined $
• Cooking spray
• Salad:
• 8 cups baby spinach (about 8 ounces)
• 2 cups thinly sliced shiitake mushroom caps (about 4 ounces)
• 3/4 cup thinly vertically sliced red onion
• 
  
• Preparation 
• 
  
• Prepare grill.

1. To prepare dressing, combine first 8 ingredients in a large bowl; stir well with a whisk. Set aside.
2. To prepare shrimp, combine 2 teaspoons olive oil and next 6 ingredients (through shrimp) in a large bowl; toss well. Thread about 5 shrimp onto each of 6 (8-inch) skewers. Place skewers on a grill rack coated with cooking spray; grill 3 minutes or until done.
3. To prepare salad, add spinach, mushrooms, and onion to vinegar mixture; toss gently to coat. Serve with shrimp skewers.

Enjoy !!!

Stay. Fit. And Flawless

SEXy Fitness!!!

 

Okay ladies we all want to Keep it sexy for ourselves and or our significant other RIGHT?

Well I know I am always thinking of ways to catch my husbands eye and make him do a double look :)  It is time to keep it SEXY and SPICY............. With Fitness that is!!!

 One of the things I enjoy doing the most is exercising and A majority of my time is spent either in the gym or training a client. I decided to make my workout time "Quality time" for me and the hubby. Sure it isn't a romantic dinner and a movie. But hey with two kids, my business and his military career (Yes guy I have my very own G.I Joe) alone time is just hard to come by.

I say all of this to show you that keeping it Sexy and fit can be a "Bonding" experience. I train several couples weekly and my goal is to get them to motivate and push each other, but still keeping that sexual tension. Because you know how fine your baby is about to get... lol ok that's just my mushy newlywed humor. But seriously there is no shame in getting that workout in together . Remember the harder they work in the gym the more you get admire .

 

(Buddy Clients )

(Thanks for posing for me )

This is a no-brainer. Making love is physical, and getting in shape can improve performance in the bedroom.

“All that exercise is good for your libido,” Nichols says. “Studies show that men and women who exercise report better and more frequent sex with their partners.”

Especially if you’re working out with your honey. Interacting physically at the gym increases intimacy. Breathing, sweating, touching – this sort of physical contact can’t help but translate into bedroom benefits. 

 

Check out these couple exercises that are Flirty and get you FIT!!

 

 Decline Sit Ups

“The decline gives you extra range of motion you can't get by doing this on the floor. Squeeze with your thighs to keep the upward motion steady and strong. If you want, add a twist at the halfway point to target your oblique.”

Step 1: With your partner lying flat
on the ground, grasp hands and lean
over him in a plank position.
Your feet should be placed just outside his ankles
and your arms should be strong with
 elbows locked, as shown.

Step 2: From this inclined plank position,
 lower yourself down to a starting push up position.
Keep your arms tight to your sides.

Step 3: From here, push up and return to
 the starting position. Repeat 10 times

 

 

 

 

Mirror Push up“Keep your abs tight and take advantage of the extra range of movement you can't get on the floor. If it's too difficult, have your partner straighten his arms to give you more incline, making it easier. Give your partner a kiss every time you go low, for extra motivation.”

Step 1: With your partner lying flat on the ground,

grasp hands and lean over him in a plank position.

Your feet should be placed just outside his ankles

and your arms should be strong with elbows locked, as shown.

Step 2: From this inclined plank position,

lower yourself down to a starting push up position.

Keep your arms tight to your sides.

Step 3: From here, push up and return to the starting position.

Repeat 10 times.

 Leg Adduction with Manual Resistance “Keep your back flat to the ground and only work to the limit of your flexibility. Give your partner feedback as to the amount of resistance you want.”

Step 1: Lying flat on your back with arms out to the sides to steady yourself, lift your legs straight up to the ceiling, as shown. Your partner should grasp your inner lower leg, just above the ankles.

Step 2: Without help from your partner, allow your legs to split apart, as shown.

Step 3: With your partner supplying the resistance, squeeze your legs back together and return to starting position. Repeat 10 times.


Special Thanks to My Awesome Clients Samera and Robbie
Check out Womensrunning.com for more Tips
(Thanks to Nikko and MiMi for they topic Idea :)

 

Stay Fit. Fine And Flawless