Healthy Treats

I know the idea of not eating junk seems a little sad. I like donuts, chips, fries, etc but I don't eat them. I know that to have a healthy body, it is important that I eat a lot of fruits and veggies. Reaching into your pocket for money to feed the vending machine when you are hungry is tempting but luckily there are a lot of healthy treats that are available on the market. Some of these taste better than the junk you want at snack time, and they are better for you and don't contain unwanted sugar and fat. Sometimes you just need some options. This post will help you to choose the right healthy snack options.

1. Protein Shakes & Protein Bars

I usually wake up excited that it's a new day and I can have my favorite Protein Bar. Some of them are so yummy they taste like a treat! My current fav is the Quest Bar in Chocolate Chip Cookie Dough. Be Fit has some fun yummy shakes that you can spice up by adding a touch of strawberry and banana. Yum! Be careful because some of the protein bars and shakes aren't for everyone, they are ideal for people who are not taking enough protein on their diet. I would talk to a fitness expert first though before just adding them into your diet. Sometimes, you only need to take a small amount of these treats if your diet is already packed with protein. Keep in mind that too much protein can provide complications rather than benefits in the long run.

2. Mix Fruits With Protein-Rich Foods

An apple and orange are considered healthy snacks. I like to pair green apples with almond butter. That is my "go to" snack. The protein in these ingredients regulates the sugar in the fruits. I feel satisfied, energized, and good knowing that I made a smart and healthy choice. Know that having adequate protein will make you feel fuller.

3. Greek Yogurt

I can't believe I've gone most of my adult life thinking I didn't like yogurt. I was wrong! I love it! Greek yogurt is so amazing before a workout. It's not heavy and provides me with enough energy to complete an intense workout. Greek yogurt is a great sources of calcium. If you want to improve its taste or just spice it up you can try adding granola, berries, and other fruits. It is a perfect treat that can satisfy both adults and kids.

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A healthy vacation In Vegas? Here's how....

Some people find it difficult to practice some healthy habits, although they are aware of the health benefits they would get from a healthy diet and exercising. Everyone tries to find a little bit of motivation for maintaining a healthy lifestyle so after a certain period, we get used to healthy food and exercising. But the things change when we book a hotel and a flight for our vacation, especially if that place is Las Vegas. Usually, during vacation, we want to relax, enjoy the moment with tasty food and some cocktails, but that can change our eating habits. Many people consider the vacation as a “reward“ for the period we had spent before it with maintaining a healthy diet and trying to be fit and in shape. There is no need to quit and to get back to the junk food, candies, pies and alcohol only because you are in Vegas. I have some tips and tricks on how to stay healthy while on vacation in Vegas, so that you will have no regrets when you get back home. When it comes time for your Vegas vacation, make sure you get the best deals possible before booking your trip.

1.     Be careful with snacks – When on vacation, you want to taste everything. Some people think that eating junk food or sweets in small amounts is not considered as “ cheating” but unfortunately this is true. Pack some healthy snacks and keep them in your bag. You can try with almonds, fruits, low-fat yogurt or freshly squeezed juices so that you will not feel hungry all the time.

2.     You may feel tempted when you go in restaurants – There is plenty of food which does not fit your diet and most of the people (probably) will be eating it. Here is a tip how to avoid temptations. Always order first in a restaurant so that you do not change your mind when you see that your friends ordered meals with a lot of calories. When looking at the menu, stick only to the first few pages, because salads and healthy options are usually in the beginning of the menu.

3.     The hotel gym is a great place – This is a great place which provides the opportunity to continue with your fitness routine and also there is a possibility to meet some new people with the same interest as yours so you can stick to your plan easily. If there is no gym at the hotel, you can visit another gym in some other hotel or you can do some exercises in your hotel which don’t require any equipment (there are plenty on the internet). If you want to clear the fog out of your mind and be active you can try jogging in some park.

4.     Explore some places on foot – Enjoy the view of nature and burn calories at the same time. The best place for this is Fletcher Canyon. It is great for people who are not much active. Mary Jane Falls is a nice place which offers a hiking challenge for people who are more in shape. Valley of Fire Tour offers a great stroll in this state park and you can experience a beautiful sunset at 2 PM and take some pictures at the golden hour.

Gerolsteiner's Sparking Detox Challenge starts this week!

September has just arrived and I guess many people are so excited just like me about the big event this month and that is Gerolsteiner’s Sparkling Detox Challenge. Many people have started paying more attention to the healthy lifestyle because they are becoming more aware of the consequences of lack of hydration, vitamins, and minerals.

The idea of Gerolsteiner’s Sparkling Detox Challenge is just wonderful. That is exactly what people need after the hot summer, the period when many people relax and decide to grab a soda instead of water or fast food instead of fruits and vegetables. The #SparklingDetox program with Gerolsteiner Mineral Water begins on the 12th of September and will last until the 16th of September. This program is considered to be life-changing because people can get rid of some of the toxins in their bodies while they have a lot of fun and spend some great time with some great people who have the same interest as yours. The program will be guided by nutritionist and fitness expert Ariane Hundt so people can learn how to eat properly, why proper hydration is needed for a normal function of our organism and also will learn some tips and tricks how to maintain a healthy diet and a healthy lifestyle. You can share your thoughts, ask questions, or inform yourself about this detox program here.

I am also really excited about this detox program. I always drink Gerolsteiner Mineral Water because it is definitely the best choice. It contains a lot of minerals which are essential for proper body function which is really important for me because I am always on the go and taking different fitness classes with my friends. After a good workout, I love to have a bottle of Gerolsteiner Mineral Water next to me because with every sip I feel healthier.

Fact vs Fiction: Getting Six Pack Abs

Everyone wants a flat and toned tummy. It seems like that is the part of the body people are obsessed with. Doing a workout once a week is not going to cut it. Abs are made in the kitchen and sculpted in your workout. That is the truth.  Because of this it is no wonder why a bloated belly has become a common problem. It seems like there are hundred of websites and gadgets that will teach you how to get a six pack but there are A LOT of myths too. I wanna help you. Here is a little cheat sheet for you:

1. Doing endless repetitions of crunches is the only solution for getting six pack abs.

It's true crunches do help get the abdominal muscles engaged but crunches shouldn't be your only ab routine. To get a six pack you need to get rid of the underlying belly fat first. Start first by taking a good look at your diet. A healthy diet is key. Next take a look at your workout. You should be doing full body movements, think renegade rows, dumbell rows, forearm plank, wood chops, hanging leg raises, etc. The moral of the story: developing six pack abs involves more than doing endless crunches, it is actually a combination of proper diet and exercise.

2. You can’t get six pack abs because of your genes.

This one is so silly it has to be addressed. Genes have absolutely nothing to do with developing six pack abs – anybody can do it.  "But Jessica, I have such a hard time with this. I've been trying for years!" Have you honestly been watching your diet, changing your lifestyle, workouts, etc? I understand some people have a harder time than others developing six pack abs because of their muscle and bone density or the naturally way that their body is built – but there is always a way for you to get six pack abs if you are willing to work hard for it.

3. You cannot get six pack abs without the help of a specific abs exercise equipment.

This is just a crazy lie that holds no truth to it.  You can work your abs with nothing but your body weight! An example would be a plank. Purchasing expensive abs exercise equipment is more of a marketing ploy, and a luxury rather than a necessity. I can't tell you how many people I know that have special "ab equipment" taking up floor space and collecting dust in their home.

4. You need to work on your abs every day in order to see results.

Your abs are just like the other muscle groups in the body and they need rest too! How can you expect them to grow and develop if you never give them a break? I recommend targeting the abs about two to three times a week to get the best results.

These are 4 things I hear people saying. I know there are tons out there and this is only a small fraction of the myths surrounding the 6 pack ab. Know that I'm here to help clear things up for you. If you have questions, don't hesitate to reach out.

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2 New Videos for Triceps and Getting your stretch on!

Here are some videos I have put up on my You Tube Channel.

and my newest release

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Buddy Up!

Starting a new fitness routine can be hard especially when Netflix and the couch are calling your name.  There always seems to be a reason NOT to exercise but I've got a tip for you, find a workout buddy. A friend can help keep you on track and stay motivated.

Fitness can be fun

Running on a treadmill staring blankly out the window into a brick building is BORING and can make the time pass so slow! Talking with a friend helps pass time. Think about it, you gossip, tell jokes, and keep each other accountable. If you're a busy person (and who isn’t?), working out with a friend lets you multi-task by fitting in social time with workout time. One of my favorite things to do is take a fitness class with a friend. No, we aren't talking. Sweating together is a bonding experience.

You can't lie

If you are alone it's so easy to blow off an early AM sweat sesh but if you are planning to meet a friend early AM and you don't show, she/he will notice. When you make a date to workout with a friend you more than likely do it! I promise Netflix won't mind.

Do more

When you are working out solo it's so easy to "cheat." No one will know if you modify moves, go a little slower or lift lighter weights. Working out with a friend will make you work harder so you don't let your partner down and you will want to keep up or even do better in your workout. If you have a workout buddy, you can perform partner exercises, like partner push-ups, crunches with a medicine ball, rowing, and more. Workout partners can help you do more so that you are always trying new things to keep challenging your body and to keep you from getting bored.

Don’t lose motivation to work out, do something about it. Grab a friend and shake up your exercise routine. Really working out with a friend can be awesome! You get to have fun and get a workout at the same time. Bonus!

Here’s something that will also help to shake up your exercise routine...I made fitness videos!

The video this week: All About Your Arms!

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