Are you really Free ?

Happy Independence Day America !!

This weekend most were able to spend quality time with friends and family. The 3 day weekend was a time to relax and recharge. My family and I sure did enjoy ourselves !

 

 

 

But the truth is with all of the family fun and Independence day celebrations, My workouts and Diet plans really took a Hit . I can honestly say that I took the weekend off and really enjoy some sweet treats and late nights with my family. And guess what ? It was AWESOME !!!

 

 

This weekend I was able to take a few days off and not feel guilty about it. How about you ?

Are you living a life free of guilt ?

 

The journey to total health relies on a lot more than holiday weekend cheats and missed workouts. Don't get me wrong proper nutrition and frequent exercise are  VERY important for Physical Health.

But this weekend feed my soul. Rarely are we able to focus on Family, Friends and Fun. 

It was exactly what I needed to recharge and reconnect with the people I love the most.

My spiritual Health was exercised this weekend.

So I ask you the question again . Are you living life Freely?

Don't allow an off day to completely throw you off track . So what you missed a workout !

Guilt allows for negative thoughts to take over your positive journey !

Don't allow anything to hinder your spiritual health as well as your physical health goals.

 

Remember Total health means practicing physical, spiritual and emotional healthy habits.

 

Live a guilt free life, by making healthy choices that keep you balanced.

I hope your weekend made you smile.

 

As always be Fit. Fine and Flawless

 

Questions ?

Email Blogger Chyana Hall

Flawlessfitness14@gmail.com

 

 

Stop Bloating Today !

The best way to a flat belly is by burning calories and fat through cardio, especially interval training. Bloating, on the other hand, is its own beast, and you can't feel like you're rocking your bathing suit if you're super bloated. Luckily, there are easy ways to reduce bloating so that you can show off that tummy you've been working so hard to get.

 

 

Put this down: Not only is too much sodium bad for your heart, but it will also cause you to retain water — and not just in your belly — so stop yourself the next time you reach for the salt shaker. Extra sprinkles aren't the only way we consume too much sodium. Limit high-sodium foods such as hot dogs, cottage cheese, bacon, soy sauce, and chips.

 

Sip this: When you're belly is bloated, filling up on water seems like the last thing you want to do, but it helps prevent bloat in two ways. When you're not drinking enough fluids, your body retains water to prevent dehydration. So sipping nature's beverage can actually reduce water retention. Drinking water also prevents constipation, which is another cause of a bloated belly. Also include foods with high water content such as watermelon, celery, grapefruit, and cucumbers.

Limit this: Some foods such as beans, broccoli, pears, onions, and carbonated drinks create more gases in your body than others, so limit these foods. Dairy can also cause some people gassiness, so if this sounds familiar, hold the milk, ice cream, yogurt, and cheese, and look for dairy-free alternatives.

Eat this: Fiber helps everything move through the intestines more quickly, which prevents constipation and bloating. If you're not accustomed to eating enough fiber, then slowly add more and more fiber to your diet — go too fast, and you'll feel even more bloated than before. Include berries, avocado, kiwi, beans, whole grains, and other high-fiber foods in your meals and snacks every day.

Slow down: One small cause of bloating could be that you're swallowing too much air when you're scarfing down your meals; this is why some of us get the hiccups when eating too quickly. Slow down when you eat, and really chew your food.

Get tropical: Eating pineapple can ease bloating too. This tropical fruit is high in the enzyme bromelain, which helps break down protein and eases digestion, helping to banish the bloat. Here's a bloat-fighting smoothie recipe to try that's made with pineapple.

Get moving: Daily physical activity can also prevent constipation, so aim for 30 minutes a day.

Cheers to this: Alcohol is another cause of bloat since it causes dehydration, which as mentioned above, can lead to water retention. For your health and your belly's sake, stick to one alcoholic beverage, and follow it with a huge glass of water.

 

 

Be Fit. Fine & Flawless

 

Sweet Breakfast Treat

Chocolate Chip Oatmeal Pancake

 



 

I am always looking for healthy recipes that will calm this crazed sweet tooth of mine. My sweet tooth is like that little buzzing noise that gradually gets louder and louder until it is impossible to ignore, so to shut her ( yes her because I'm convinced she is a women scorned with fury :) These Chocolate Chip Oatmeal Pancakes hit the spot with out leave a guilty conscious behind !

Enjoy !!!!

 

 

 

 

 Produce

1	Banana, very ripe medium

Refrigerated

3 tbsp	Almond milk
1	Flax egg

Breakfast Foods

1/2 cup

Rolled oats

Condiments

1 tbsp

Almond butter

Baking & Spices

1/4 cup	Flour, whole wheat or unbleached  (or protein powder)
3 tbsp	Chocolate chips, semisweet
1/2 tsp	Vanilla extract
1 pinch	Salt
1 tsp	Baking powder

Oils & Vinegars

1 tbsp

Canola oil

 

Directions

 

1. Preheat a skillet to medium heat or about 300-325 degrees.
2. Prepare flax egg by mixing flaxseed meal and water and letting set for 3-5 minutes.
3. Mash your very ripe banana with baking powder.
4. Add flax egg, oil, salt, vanilla, almond butter, almond milk and stir.
5. Stir in oats and flour(protein powder) until just combined.
6. Sprinkle in chocolate chips and fold gently.
7. Scoop scant 1/4 cup measurements onto lightly greased griddle.
8. Cook for 2-4 minutes on each side - until golden brown.
9. Serve plain or with a small drizzle of maple syrup and a few additional chocolate chips for melting

 

Nutrition Information

Serving size: All 5 pancakes

Calories: 760

Fat: 37 g

Saturated fat: 7.8 g

Carbohydrates: 96 g

Sugar: 28 g

Fiber: 12.6 g

Protein: 14 g

 

For more info check out

http://minimalistbaker.com/chocolate-chip-oatmeal-cookie-pancakes/

 

 

 

 

Busy ? Who Cares !

Busy Who cares ?

I am to busy ?

Maybe next weekend?

I will start on the First?

It Slipped my Mine?

I have to Work?

I have kids or school ?

 

Common Excuses I hear every day as a healthy Lifestyle Coach and personal trainer. Seriously, if I had a dollar for every excuse I would give up this fitness thing and retire in bora bora. So lets be honest , There will always be an excuse to use. We as Women and Adults will always have responsibility, whether it is jobs, kids , school, or all three.

The answer to every excuse is MAKE TIME !!!!!!!!

To help with this concept I have created a list of 3 great HIIT workouts that blast calories and Fat in 30 minutes or less!

HIIT

High Intensity Interval Training that involves alternating between periods of intense exercise and brief recovery. The idea behind HIIT training is that you don’t allow your body to adjust to exercising at just one level of intensity, which essentially enables you to turn into a fat-burning BEAST !

HIIT Example

Circuit training protocol – mix push-ups, squats, bench press, deadlifts, pull-ups, or any other combos of exercises, doing 30 sec to 1 minute of exercise for every 15-30 seconds of rest. Repeat the circuit of exercises for 20 minutes.

For more info on HIIT check out Dr Phoneix Austins' write up about this power workout.
Link Below

 HIIT by Dr. Austin

 

Tabata

Coined “The World’s Greatest Fat Burning Workout”

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Staying True to the HITT Diagram, Tabata takes you through 8 rounds of interval training with small breaks.  

 The Tabata workout lasts only four minutes, but is one of the longest four minutes you'll encounter. The structure of the program is:

Workout hard for 20 seconds

 

Rest for 10 seconds

 

Complete eight rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete eight sets. You can choose any exercise to do with this program.

An example of a 20-minute Tabata workout looks like this:

Pushups

Squats

Rows

Sit ups

For more info Click the Link below
Fit Sugar Tabata

 

 

 

CARDIO intervals

Whether you are running outside on gym equipment in your home or at a gym facility cardio has and will forever be the staple of weight loss. Cardio intervals for HIIT training following the diagram by increasing and decrease speed, resistance or both with little to no breaks

Check out this Cardio burning Elliptical workout
Link Below

 

 Anytime Fitness Cardio Interval

 

All in All Time will always be of the Essence. And it is up to you to make your workouts a priority. It literally takes less than 1% of your day to get a good workout in. So lets drop the excuses and lace of those Sneakers Today !

Who cares We are all Busy!!!

 

Stay Fit.Fine and Flawless

 

Sources :

Anytime Fitness Blog :Fitness

Popsugar.com

Blackfitnesstoday.com

 



Are you A M.I.L.F?

Are you A M.I.L.F?

(Mother. In . Love .With. Fitness)

 

 

 Who can admit to starring at a picture of yourself and noticing every flaw you may have ?

You tell yourself  to make the change TODAY!! No More cover ups at the beach!  No more ill fitting clothes ! Today you bring SEXY back with healthy eating and exercise.

Because lets face we all want to be Some ones Fantasy , RIGHT ? 

 

We all have been there. Day zero it all seems doable with the a  meal plan and perfectly schemed exercise regiments. But what happens when we lose momentum or life gets busy and hectic? What can keep you motivated and on our journey to a healthier and sexier you?

 

Fitspiration !

 

For all my ladies who are at day zero or just need motivation to get the back on track,
what better way to inspire you then by one of our own.

Nichola Smiles

Single Mother

Fitness professional

Bikini Competitor

WOMEN!

 

 

                 Nichola Smiles is your everyday women, she cares for her son and works to provide him with all the best opportunities she can. However life was not always Fit and Fine, Nichola started off as a teenage mom unsure of how life would unfold for her and her child. But with the help of her mother she was able to go to college and graduate as a civil engineer. Sure this sounds like a winning story but, it is just the beginning. Nichola thrust herself into work and motherhood, as a result her health took a backseat to her now busy career life. She had managed to gain 50lbs and had not realized it until she was faced with a picture from a friends wedding.

 It is amazing how we view ourselves for different angles.

 

Horrified by her appearance she decided to make a change and start on her Day zero. She began going to group fitness classes ,changed her diet and began working with a personal trainer! With all her hard work Nicola was able to drop those 50lbs.

 

 

   In light of her  new found passion and success Nicola decided to make health and fitness the core of her life, she became a group fitness instructor ,personal trainer and continues to make and conquer new challenges such as Bikini Figure Contest and Health coaching.

All with the love and Support of her Son by her side.

 

                Nicola Smiles is a great example of the resilience and strength we all have as Women !!! All you have to do is dig down and fine what you were already born with.

Be fierce and confident enough to not give up. Many times as moms we take care of our needs last Understandable considering our children are our most prized processions but it comes a time when we simply have to take care of Mom First !

 Nicola smiles became " Fitter Smiles" and as a result leads a healthier and happier life all while setting a great example for her son.

Become a M.I.L.F ! "Mother in Love with Fitness"

and as Fitter smiles says " Commit and do it for your Family "

Because at the end of the day we all just want to be some ones fantasy

 

Stay Fit, Fine and Flawless

 

For more info on Nicola "Fitter " Smiles check out some her recent .

Click the links below

 

http://blackwomendoworkout.com/fitter-smiles/

 

http://blackwomendoworkout.com/free-meal-plan/