A new Month a New You

Posted on April 25, 2011 by Tammy

With May beginning this weekend, we can set some new goals to accomplish, so lets get to work!

Make conscious decisions and choices when it comes to the food you choose to eat

Make a meal plan and stick to it-no matter what(you must plan and prepare ahead of time and always take healthy snacks and dishes with you)

Always find at least 10 minutes a day/night to be active(take a walk, a jog or play some hoops, walk the dog, go for a bike ride or simply do some squats/lunges/and ab work while watching tv), have more than 10 minutes -even better

Always have a bottle of water with you-and drink all day long

You can do this-you have the power and control to say it is time to make the right choices

You will start to feel better and look better which will give you even more encouragement and desire to make a difference in your life

This is the week-the week you will right down your daily and weekly goals, make an exercise and meal plan that you know you can accomplish and get a head start on May!! In 4 or 5 weeks you can and will be a new person with more drive and dedication to live a healthier lifestyle, you will find choosing to eat right and be active, will feel great and not so hard to do, you will have more energy, sleep better and your stress will also begin to ease.

Good luck, eat fresh, get up and move and be happy!

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Snack of the week

Posted on April 4, 2011 by Tammy

Find a healthy food that you know will be satisfying to your taste buds and be sure to have that item prepared and ready at all times.

This weeks snack for me is yummy hummus (single serving size) and I scoop/eat it with some cut up colorful red and green bell peppers!! I cut the peppers into thicker strips, perfect for scooping.

 So tasty and healthy, and you are getting some fiber, protien and wonderful nutrients all at the same time.

So enjoy a healthy snack and remember to plan and prepare your meals!

Get outdoors for a great walk and enjoy the spring air too.

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April Goals

Posted on April 1, 2011 by Tammy

We have reached the month of determination!! It is April, and that means spring break and summer vacations are just around the corner.

I know that everyone is looking for that quick weight loss fix. Only so many weeks to get short and bathing suit ready, right.

Just keep in mind, the weight didn’t happen over night. So approach it with the proper knowledge and tools to keep you going.

Eat healthier, and smaller portions.

Exercise everyday, shift it up, cardio, weights, walking, and stretching.

Stay hydrated, drink plenty of water and green tea.

And stay positive and focused on your overall health and goals.

Good luck!

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One change at a time

Posted on March 14, 2011 by Tammy

Let me guess, you are stuck again. Just can’t seem to make those healthy changes like you really want to.

 You do great for a few days then just seem to loose your ground, right? Well you are not alone, it is ok to run into obstacles and challenges, believe me, you will always have hills to climb, mountains too, but you can do this!!!

You have to make up your mind that this is a new you, and you will view food and exercise in a different light.

If you are struggling to much with the healthy eating, meal planning, working out and staying focused, then try a new approach. Take baby steps, make a plan to change one bad habit a week into a good habit, whether it is replacing a bad food for a healthy one, a soda or energy drink for water with lemon or green tea or doing no exercise to doing 10 or 15 a day-(anywhere-anytime).  Making one change at a time will allow you to make a gradual transition into a healthy lifestyle that you will be able to adjust to and gain power and strength each week that you accomplish these changes.

Living a healthy lifestyle is so rewarding, so no matter your approach and what works for you, you can do it!!

Good luck, spring is near, warm weather and outdoor activities are here to stay.

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Exercise your way to healthy

Posted on March 7, 2011 by Tammy

Exercise is a very important element in losing weight and keeping it off. Exercise must be part if your routine, whether it is in the form of a structured aerobics class, a bike ride or jog, a 20 minute yoga or pilates tape, or playing some basketball or baseball with your family.

Finding, well let me say, making time several days a week to do some resistance training and cardio will benefit your body in so many ways. You have to jump start your metabolism, build lean muscle mass, and maintain  a good muscle and cardio workout to achieve the health and appearance results you want.

Working out with a buddy is always better. Set a time, and go for it!! Meet at the gym, or for a walk, or do a morning workout routine in your living room after taking the kids to school. Whatever the case may be for you, you have to make time for your health and your body.

Trying something new each week also adds a fun element to your fitness routines.

Grab your water, and be sure to eat a healthy snack or meal 30 minutes to 1 hour before you workout out and you will want to be sure to eat some lean protein after you workout too! Stay fit, get moving and enjoy your spring. There is so many outdoor activities that will keep you moving.

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Healthy snacking

Posted on February 28, 2011 by Tammy

One of the best ways to help cut your calories while staying satisfied is including healthy snacks into your daily routine. You want to make sure you eat something every couple hours to prevent from getting over hungry. When you are over hungry you tend to loose all willpower when it comes to eating the right foods and eating the correct portion sizes.

So inbetween meals snack on a small handful of nuts, have some cut up fruit or veggies, a plain low fat serving of Greek yogurt, or an apple or banana. This will keep your energy level and blood sugar levels evened out, and prevent you from going into the starving mode.

You will find you feel great, completely satidfied at every meal, and you will consume less calories overall.

With spring in the air, and warmer temperatures, try to increase your water intake and eat water filled fruits and veggies like, melons, cucumbers, and lettuce.

Stay healthy and keep those workouts going strong!

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Warmer weather and motivation

Posted on February 21, 2011 by Tammy

Well with spring nearing us and the racks of shorts and bathing suits filling up, you are sure to get motivated!! I know it is hard, and yes it is work, but you know deep down that the results you gain, the better you look and feel is well worth the time and energy you put into your daily menus and workouts!!

You have got to make a change in how you view the thought of healthy eating and being active to really gain control of your healthier lifestyle.

Think fresh, foods grown from the ground, all natural fats, and stay away from the easy, quick, packaged foods. It will take a little planning, some extra time and a little more determination, but once you get used to shopping, buying and packing your meals for when you are on the go, you will not think twice about it. 

And just move for 15 minutes a day, some squats, push ups, walking or jogging in place, whatever you can find that works for you and you can do in your room, house, office, outdoors, it all works, and will make a huge difference!

You know you will want to feel better this summer at the pool and the beach and time is slipping away. So I am asking you to get motivated, make a plan, schedule your workouts, and get started! Keep a log of everything you eat and every time you work out and for how long, this will make you accountable.

You know you can do it, and I know you can do it, you just have to want to do it!

Good luck!!!

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Make a change

Posted on February 16, 2011 by Tammy

Are you finding yourself not accomplishing your goals? Are you not working out as much as you should be?  Well then it is time to make a change!

I know that we all struggle to stay healthy, eat right and stay motivated, but you just have to DO IT!

I have just made a change in my routine to make sure I get my workouts accomplished. With spring schedule changes taking place, baseball practices everyday for both my boys, I will not be home very much in the afternoons to do my workouts, so it is first thing in the morning for me now.

Now, I am not  a morning person, but I just have to get up, drink a bottle of water, workout for 15 minutes and then take a shower and get ready. The hardest part is just getting up and putting on the shoes, but after that it is all good.

And the best part is, working out first thing in the morning is the best time. Your body can use the fat storage to burn since you have not eaten any calories yet. And you feel great the rest of the day!!

So evaluate your situation and make a plan that will ensure you accomplish your exercise.

Good Luck, and remember bathing suits are just around the corner.

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Sweet treats

Posted on February 7, 2011 by Tammy

Well we made it through the super bowl parties with all the food. Hopefully you were able to make some good choices and not over eat. A little splurge is ok, but not all the time.

I however am feeling pretty bloated today. Something I choose to eat is not agreeing with my body. I have been eating so healthy and clean for 10 months now that my body knows when there is bad things consumed. What this is reconfirming for me, (which I already new) is that eating unhealthy is SO NOT WORTH IT!!

So I am detoxing and going to have a great cardio workout today to sweat and hopefully cleanse out the toxins.

We do have another holiday approaching, and with that will come exposure to more goodies, sweets, and sugary foods.

Just remember to make the right choices, eat any candies or goodies in moderation and know what you are putting into your mouth. Read the labels, and I am sure you will be surprised at the fat, sugar and calorie content of most things.

I would stick with plain, good quality chocolate, and of course dark chocolate when possible.

Enjoy your week, get up and get moving, and have a wonderful Valentines Day! Remember to love yourself, your body and your health! You will never be happier then you will be with a healthy you!

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Natural Detox

Posted on February 1, 2011 by Tammy

Our bodies are constantly fighting the battle of unwanted toxins. It is a good idea to do what we can to release these toxins as often as possible, but of course we want to do it the natural, healthy way.

A great idea and something everyone can do:

Drink a cup of warm water as soon as you get up each morning.

Fresh squeezed lemon juice into your glass of warm or cold water is a wonderful cleansing routine to get in the habit of doing each day.

I also drink one to two cups of green tea each day, with nothing added, unless I add honey and lemon.

Drinking your daily intake of water is also a key in eliminating those toxins.

Working out, sweating, saunas or steam rooms are helpful as well.

And remember to be smart about everything you put into your bodies, eating healthy is a wonderful thing that your body will respond to.

Fruits and vegetables are so important, you just can’t get enough of these fabulous foods.

So stay healthy, detox, and get fit.

With February 2011 now here, summer will be here be for you know it.

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