Friday, May 18, 2018

Home Gym For Under $75

If the idea of a home gym is appealing to you but you don’t have the space or the money for machines. I have good news for you, it doesn’t take much to work out at home. In fact, if you are just doing bodyweight exercises you don’t need anything at all. I have some great ideas for a workout in this article. The best part is it costs zero dollars! Yay! If you do want to get some equipment you can do it for less than $75. Here are the recommended items to get your home gym started for under $75:

Sliding discs really amp up the difficulty of your favorite exercises. It’s as though you’re able to super-charge any basic move by requiring 100% of the muscles in charge of a specific movement pattern.

Cost: $9.99 at Walmart

These are inexpensive and easy to use. You might see long ones or circular ones. They provide great resistance and you can get them in a variety of thicknesses to suit your needs.

Cost: $6.95 at Walmart

A must have for anyone who works out regularly. Rolling out on a foam roller after a workout (and before, too!) can help with soreness by helping prevent lactic acid build up. There are these trigger point foam rollers that have grooves in them so you can dial in on more specific areas. If you are doing it right, it will hurt like hell but it will feel so good afterward and your body will thank you. This combo is sold at Walmart. ".Use the Foam Roller to prime your muscles for a killer workout session. The wide surface area and pressure grid promotes healthy circulation and relaxation of your muscles. Then use the Muscle Roller Stick to target key areas and instantly relieve pain and soreness, increase mobility, and help prevent injury while working out. These products were created together in the R&D lab to ensure that they work in perfect harmony to give you maximum results consistently. The high density foam roller gives the ultimate deep tissue massage while the massage roller stick targets those hard to reach areas and pressure points that the foam roller can't."

Cost: $22.95 at Walmart

Not only is this good for stretching out and doing some down dogs, but it is great to have for any of your home workouts. The Calm Yoga kit from Walmart "has the basic essentials to sculpt muscle, improve posture, and increase flexibility. The lightweight 3mm thick yoga mat is textured to provide both comfort and stability, which is key for transitioning between yoga poses. During intense yoga sessions or in humidity, the mat towel provided in the kit can be used to cover your mat in order to absorb moisture."

Cost: $8.97 at Walmart

If you want to distribute weight more evenly use a Kettlebell. If you tend to favor one arm over the other a Kettlebell will help you. They are great for kettle bell swings, thrusters, weighted sit ups, and arm rows. This set is called Tone Fitness Kettlebell set and it's at Walmart "Kettlebell training not only develops power, endurance and balance, but also sculpts and tones the entire body. This is because lifting and controlling a kettlebell forces the entire body to build both strength and stability at the same time. It is a great option for getting a total body workout in a short time. Kettlebell training is a demanding, results-oriented, strength and fitness regimen that helps develop power and balance. The Tone Fitness Kettlebell set comes with 30 pounds of weight and includes a five-pound, 10-pound and 15-pound kettle bell. These are optimum sizes to work through as you begin to advance your routine.

Cost $23.99 at Walmart

If you add all these items, the cost would be:
Sliding discs $9.99
Loop Bands $6.95
Yoga Mat $8.97
Foam Roller $22.95
Kettlebell $23.99     
Total: $72.85

In health,

Friday, May 11, 2018

Fat Burning Foods

Foods That Burn Fat

If you are what you eat, then what are you?​ Are having a hard time losing weight? The answer might be as simple as "you aren't eating the right kinds of foods." Here are my top 8 Fat Burning Foods:
​Whether it is sunny side up, fried, hard boiled or scrambled, eggs provide you with choline, a nutrient that burns fat. Eggs are also crammed with lean protein which fills you up without adding a lot of fat in your body. I'm sorry NYC but eggs fill you up more than a bagel.

Boiled Potatoes
​No, you shouldn't avoid potatoes if you are watching you weight because boiled potatoes fill you up like few foods can, and they are also among the most effective at burning fat. Boiled potatoes is one of the few white foods that is good for weight loss.

​Bananas are rich in fiber and low in fat so it’s good for weight loss. I eat a banana every day. Why? Well, because a medium sized banana contains 15% of the RDI of manganese, 5% RDI copper, 8% RDI of magnesium, 17% RDI of vitamin C, 20% RDI of vitamin B6 and 12% of potassium. Aside burning fat and helping you lose weight, bananas also improve bowel movement and digestion.

​Salmon is my favorite way to get protein! More protein equals more muscles and faster burning of fat. Salmon happens to be filled with protein and it also has omega 3 fatty acids that stimulate fat burning, weight loss and prevent fat storage. The healthy fats and protein in salmon also cuts back on hunger pangs.  Fat loss aside, salmon also maintains the function of your metabolism.

​I couldn't give you a list and not include my favorite breakfast. Oatmeal! Whole grains are among the healthiest foods around, good for weight loss and all around wellness. Daily servings of oats and other whole grain foods stimulate fat loss, so much so that people who eat it regularly have at least 10% less body fat.

​Quinoa grains are what you need to remove stubborn belly fat and get a slimmer waist.  What makes quinoa so potent is that it is a complete protein source, essential for fat loss and calorie burning. It is ideal for Vegetarians!

​It is true that nuts are high in fat, but contrary to popular belief it doesn’t make you as fat as other foods. Nuts actually make for a healthy snack as it has good fats, proteins and fiber. Eating a appropriate portion, not just snacking on a full sized bag.  Eating nuts speeds up metabolism and stimulates weight loss.

​Broccoli, Brussels sprouts, cabbage, cauliflower and other cruciferous vegetables fills you up and reducing your hunger cravings. Broccoli is also full of fiber so it improves bowel movement and digestion.

Make sure to include some of these foods into your diet to be a fat burning machine.

In Health,

Saturday, May 5, 2018

Sassy Girl Gets Published

I am super excited! My workout has its own article. It's something I've always wanted and it's all thanks to you! You have been a faithful reader of this blog and it's because of you sharing my workout tips that I have an article from REAL SIMPLE magazine. So, a big thank you for helping me live a dream. I am grateful! If you haven't seen it already, here is the article:

In Health,

Saturday, April 21, 2018

Hitting a workout plateau? Your sleep might be the reason why.

Do you notice that you tire more easily during your workouts?  Are you hitting a plateau?  If you answered yes, you might be suffering from lack of sleep.

In addition to enhancing focus, sleep also boosts your performance and muscle repair.

Here are 4 sleep tips:

1.  Start your training earlier during the darker months.

If you begin your daily workout earlier then usual, you will get more exposure to natural light and secrete less melatonin. Plus, you will be ready for bed at an ideal time.  So, if you are getting up early to train, make sure you also get to bed early to compensate.
Try to sleep at least seven or eight hours per night to prevent feeling sleepy before the end of the day.
Four to five hours is not going to cut it.  

2.  Put down your electronics AKA bluelights.
Bluelight from your cellphone TV and iPad interrupts your natural sleep cycle.  For better sleep cut out your lights one to two hours before bed time.  This will help you fall asleep at a specific time every night.

3.  Meditate before sleep.
 To fall asleep fast shortly after hitting your pillow, meditate for thirty minutes before sleep to reduce the tensions in your life.  
Meditation also encourages mindful sleep which helps to reset your biological clock easily too.

4. Take power naps before your workout.  

If you feel sleepy, it is best advised that you take a ten to twenty minute power nap before working out to improve your energy and stamina.  A power nap prior to your workout helps in warming up your brain.  

Sleep is the most important fitness strategy. 
Try these four top sleep tips today for a cozy and mindful sleep.

In Health,

Sunday, April 15, 2018

Organize your fridge

Want to eat healthier but don’t know where to start? You might just be able to trick yourself into making it happen.
Here are simple ways you can arrange the contents of your fridge, prepare your food and store your snacks to promote a healthier lifestyle.
Fruits (and other healthy items) to the front
Having healthy snacks ― fruits, vegetables, grains ― visible and within reach can change your snacking habits. Also you save fridge drawer space. If you like to store your fruits and veggies use clear plastic bags for grab and go conveniency. Since hydration is important, water should be the first thing you see in your refrigerator. Put seasonal fruits in bowls on open counters while packaged snacks and sweets are relegated to drawers or opaque jars. You’re more likely to grab healthy food to munch on for a snack or add that food to a meal you’re already cooking.
Do the dirty work first
Immediately upon returning home from the grocery store wash fruits and veggies and chop them up into bite sized pieces. If you have a whole pineapple, you’re less likely to eat it than if you go ahead and cut it up into smaller pieces. Anything that gets you to eat veggies and makes it easier for you to do so is a win.
Divide the fridge into sections (and CLEAN IT.)
Have different sections for different categories of food, It prevents cross contamination, but it also is organized so you can make a well-balanced meal.
Also don’t forget ― to clean your fridge.

Remember, A tidy fridge is an inviting fridge! Throw out those leftovers weekly.
In Health,

Saturday, April 7, 2018

Summer bodies are made in the winter. Tips on how to get the body you want

I’m not sure why but there’s just something exciting about showing off a nice toned body. After all you work hard at the gym for your bod.
But what if you’re at the beginning and you need some specific help? After all, there are so many myths about abs that it can be hard to really figure out what you’re supposed to be paying attention to and what you’re supposed to ignore. Just googling “abdominals” I came across About 100,000,000 results. That is alot of advice. You need sound research not myths. Here is what I have found works:

1. Diet Starts Today – No Excuses!

Diet is key for getting the physique you want. Any thing you hear that contradicts this is a big myth. If you are the queen of fast food drive throughs or you eat tons of chips, candy or soda, the truth is that you’re not going to chisel out those abs anytime soon.
You need a diet that keeps your carbohydrates low and of a certain quality. Sorry to say, the days of refined carbohydrates like cakes, cookies, pies, donuts are behind you. You need good sources of protein — eggs, beef, poultry, and fish. These sources HAVE to be organic and humanely treated.
2. Train Hard!
You can’t “spot” train and get glorious abdominals. I know I’ve said this before but I’m serious. There’s just no such thing as “spot” training. You should focus on the entire body Your body moves together as a system. You need to ensure that the system in question moves in a certain way.
To get a great body overall, you can’t go wrong with strength training. Do things like dead lifts, cleans, snatch lifts, squats (with weight) and plenty of curls and flies. 12reps of each move.

3. Rest Up!

Sleep is super important. Wearing yourself out at the gym can actually backfire on you. When you are sleep deprived, your muscles don’t grow. The body is focused on a lot of other things besides muscle growth! So you have to make sure that you get rest.
We’re talking about the basics: 8-10 good hours of sleep in a very dark room along with lots of down time. You don’t want to ruin your progress because you lack rest.
These are simple but effective tips for getting your summer body.
In Health,

Saturday, March 31, 2018

Weight loss scams. Don't be a victim.

How much money do you spend on "healthy" products like cleanses, creams, pills, potions, powers, exercising gizmos and “secret” diet regimens? You are spending money unwisely. Most of the "weight loss" products on the shelves promise fast, safe and lasting results but they really don't work. They hurt your bank account is what they do. There are so many weight loss scams on the internet as well. They are complete with fake testimonials from celebrities and "real" people.
So, instead of spending a gross amount of money on weightloss, I'm going to help your wallet.

  • Claims that you can lose weight without diet or exercise. For real results, it is recommend reducing about 500 calories per day through diet and/or exercise for a safe and realistic 1-2 pound loss per week. You can't lose a lot of weight fast safely. The body just doesn't work like that.
  • Be aware of words like "miracle,” “revolutionary,” “secret,” “guaranteed results” and “scientific breakthrough" to describe a product. If the product is so wonderful wouldn't it be on the news and not only on a weird website?
  • Claims that you will lose X pounds in Y days. No product or plan can guarantee specific results; everyone is different.
  • Claims that you can burn fat while you sleep and/or by wearing or rubbing on a product. Weight loss is an internal metabolic process, and no patch, lotion, etc., can rev up that process or eliminate fat in specific areas. If you could "spot" train everyone would look awesome. Plain old hard work is the answer, not magic.

Instead of relying on claims of incredible results on Instagram or Facebook posts, do an online search of the product and company name, with words “complaints" or "scam" and if you see anything questionable, don't do it. I like this website,, it's written by doctors and has details about many weight-loss scams. Now you know some of the warning signs of weightloss scams. Please don't waste your hard earned money.

In Health,