Healthy You!

Top 10 New Year Resolutions

2018-01-11T14:24:00.001-08:00

Start the new year off right and make a commitment to yourself. It's always easy to say what you hope to achieve but actually sticking to that goal can be demanding. Don't fall short this year, these should be the top 10 things on your list to achieve this year:

1. Set attainable goals
2. Find fulfillment in your life

3. Exercise

4. Take care of your health

5. Sleep and relaxation

6. Drink water

7. Show gratitude

8. Be positive and open

9. Travel

10. Stay connected with family and friends

9th Annual Bikini Boot Camp

2015-05-01T14:35:00.001-07:00

Are you tired of going to the beach summer after summer wearing a big T-shirt and shorts? If you are then, do something about it and take the plunge. Join the best boot camp in Miami for Bikini Boot Camp. The class is not about running around wearing a bikini and playing games on the beach! It's a 1000 calorie burning, fat melting, heart pounding, butt lifting, thigh tightening, arm sculpting, body defining, fun and exciting TOTAL BODY WORK OUT!

It's the most fun you will have sculpting and losing weight to get that bikini body you desire; so you can throw out the old T shirt and shorts. Feel confident amongst a group of women that have the same goals as you do. The class is guided by personal trainers that keep you motivated and focused towards your goals! You are provided an orientation with weight in, a 6 week comprehensive meal plan, grocery list, online support and of course 6 weeks of the best damn fitness program for only $100.

Join now! There's nothing to lose but some excess pounds!

www.toneyouup.com

Your emotions can affect your weight.

2015-03-06T20:57:00.001-08:00

Nothing is worse than being depressed and hurt from relationship woes. Who would have known that it could have a profound affect on your weight and your health. We've heard of the girl with the broken heart that dives into the pint of chocolate ice cream or eats an entire box of chocolates. Honestly, who could blame her? Comfort food is comforting and eating normally brings back some sense of nostalgia. It's not so great though, after months of sulking and eating (comfort foods) you gain 15-20 pounds.

As wonderful as it feels to eat all that yummy food when we are down, we are really hurting ourselves. First, we should never use anything as a crutch to make us feel better, wether it be food, alcohol or drugs. We should always try to focus on what is causing the pain and get rid of it.

I have experienced deep pain before and I have resorted to both methods. I must say in my experience; I always felt much better when I went to the gym or a dance class rather than indulge in alcohol and chocolates.

My best and dearest friend just went through a very difficult divorce. She was in love with who she believed, was the man of her dreams. She was happy, exercised regularly, ran a profitable business, remained healthy and brightened whatever room she was in. Unfortunately, one day she discovered that her husband was cheating on her with many different women. She was heart broken and crushed and that began her demise. She tried for a year to mend the marriage but he continued to lie and see one of the other women. I watched as my dear friend cried, ate junk, slept for days at a time and I even witnessed her gain an alarming 50 pounds. I tried to help her by taking her to the gym, going out, talking and doing whatever it took to get my friend back.

Since her weight gain she was diagnosed with some health issues and was severely depressed. She finally got fed up of being fat, depressed and even got sick and tired of eating ice cream and chocolates. She started healing by eating right, going back to the gym and getting out of the house again. After about 9 months of getting herself back together she lost 67 pounds and looks better than ever! The best part is that her cheating ex got exactly what he deserved..... He lost her!

Be good to yourself even when the pain is so tremendous that you feel worthless! Take care of your mind and body and don't pollute either one with negative thoughts, habits, activities or people.

Lose weight

2014-02-08T18:20:00.001-08:00

I've been a trainer for many years and I have watched people struggle with their weight loss. Often times they become really frustrated with trying to adhere to a strict diet plan. The fact of the matter is that people want to do a diet only for a couple weeks and see results. It doesn't work that way, a diet normally means a life change in the way you eat.

Why not still enjoy all the foods you love and still lose weight? I found that my clients found it difficult to do a diet rather than just replace a meal or two with a nutritional shake and that was not only more effective but easier for them to make part of a lifestyle change. By taking the her alive weight loss kits that I recommended most clients experienced between a 10-15 lb weight loss and were more capable of maintaining the diet program. Herbalife offers all the nutrients and less calories in a cup to help with weight loss. There are a variety of flavors and options to chose from plus it's the only healthy weight loss program that actually pays you to lose weight.

To find out more about Herbalife and losing weight please feel free to visit my site at www.goherbalife.com/toneyouup

Choosing the Best Workout Bra for You!

2013-05-17T10:31:00.002-07:00

Picking the right workout bra can be tricky business. For the most part, a solid workout bra can range from $15 to $60 (Whoa!) but you don’t have to spend the big bucks to get the support you need. Here are some tips to help you to choose the workout bra that suits you best.

Pick a workout bra that is seamless. This will help to prevent chafing. Nobody likes chafing.

If you have large breasts, choose a workout bra with wide shoulder straps (that won’t cut into you)

Stay away from 100% cotton. Look for workout bras made of moisture wicking fabric.

Try it before you buy it! You may think you need a small, but a medium may actually fit you better.

Since you’re trying it on, do the bounce test. Do a little jog and some jumps to see how the bra reduces breast movement. We do not want everyone to stare at your bouncing girls.

If you find a bra you love, buy a few! Good ones are hard to come by, so hoard them!

4 Must-Do Beach Body Exercises!

2013-05-09T09:45:00.000-07:00

So, it’s been getting hotter and hotter as you all may have noticed. This can only mean two things: possible heat stroke and the return of bikini season. This post will provide some beach body exercises (most of which you can do at home!) so that you’re feeling a bit tighter when you rock your swimsuit. Remember, this beach body exercises will not make you bulky or manly looking. They will give you a nice shapely figure.

First thing’s first. A nice firm butt! You will achieve this with a single leg bridge. This beach body exercise will work your glutes and hamstrings. Trust me, you will feel the burn. The fact that you’re doing one leg at a time gives an additional challenge. If you don’t have a bosu, you can prop your foot up on the couch or something sturdy. Simply place one foot on the bosu (or whatever) and keep the other foot straight up in the air. Then, you’ll lift your body and focus all your energy on the leg that’s down. Once you’ve bridged up all the way, squeeze your glutes! Squeeze! And that’s rep #1. Aim for 20 reps each leg. If you can do more, go for it. You will only benefit. Do 3 sets.

Next up: Squat jumps! You know the drill. Squat down nice and low, keeping the knees at a 90 degree angle, then jump up as high as you can. For this beach body exercise, don’t wait more than 5 seconds between each rep. You need to burst with energy every time! Do 3 sets of 12.

You’re going to love-hate this next exercise: the push up. Yes, we all know what it is, but let me remind you how to do it correctly. Also, you must be wondering “Why should I be doing a push up?”. Well, a push up is mainly a chest muscles exercise. So say goodbye and good riddance to that little chunk of fat right there between your boob and your armpit. Keep your back flat, your butt down, and your abdomen tight. Plus, women’s upper body strength is generally lacking, so do your self a favor and do this beach body exercise today. Do 3 sets of 10.

Abs. Were you ladies waiting for me to say it? I’m going to recommend bicycle abs because it accounts for the obliques. Put your hands behind your head and reach your elbow to touch your opposite knee. Keep alternating for one full minute.

Get a jump start to your bikini physique and do these beach body exercises at home!

Virtual Training

2013-03-28T21:58:00.001-07:00

Start training from anywhere and anytime! SKYPE- toneyouup and start your training today.

Tone You UP Bikini Boot Camp

2013-03-28T09:08:00.001-07:00

Check out our Bikini Boot Camp Trailer! oin Bikini Boot Camp on May 27, 2013

The Truth About Liposuction

2013-02-28T07:48:00.003-08:00

Liposuction is when fat deposits are specifically removed from certain parts of the body. It is a cosmetic procedure meant to enhance one’s self image. But does it come free of cost? Definitely not financially. Besides the expense, there has to be a catch. There’s no way that I can have this procedure done, to remove stubborn belly fat (for example), and then continue my life and never have to worry about my belly looking rotund again. Liposuction is not a substitute for eating healthy and exercising nor is it a solution to obesity. It does not boost your metabolism or increase muscle mass like being fit would and, many times, people regain the weight (plus some) after liposuction. Not only that, here is a list from the American Society of Plastic Surgeons website that lists the risks of liposuction.

Uneven contours
Rippling or loose skin
Skin or nerve damage
Irregular pigmentation
Infection
Fat clots
Blood clots
Excessive fluid loss or fluid accumulation
Unfavorable scarring
Thermal burn or heat injury from ultrasound with the ultrasound-assisted lipoplasty technique
Anesthesia risks
Bleeding (hematoma)
Change in skin sensation
Skin discoloration or swelling
Asymmetry
Pain, which may persist
Damage to deeper structures such as nerves, blood vessels, muscles, lungs, and abdominal organs
Poor wound healing
Persistent swelling in the legs
Deep vein thrombosis, cardiac and pulmonary complications
Possibility of revisional surgery

Personally, I would say that anything on this list is worse than having a fat belly. Most of these risks are dangerous and/or have permanent affects. So, if I get liposuction, I can have a slim tummy but it might be scarred, uneven or I might not have sensation on it because of nerve damage? Oh, and I might gain the weight back on top of all of that. Doesn’t sound like a fair deal.

Listen up everyone, there is another solution to getting rid of the fat that you so desperately dislike! It is called lifestyle change. It may involve hard work, sweating, soreness, getting up early, eating vegetables and may have some side effects like feeling accomplished, making friends, losing weight, getting compliments, gaining muscle and being happy with one’s self. Sound okay? There is no need to pay thousands to get surgery and risk harming your body when you can pay a monthly membership at a gym or at Tone You Up to decrease your body fat and increase self image. Fitness can really change your life for the better forever! Liposuction is a temporary fix. And wouldn’t you rather say “I worked hard to have this body” instead of “I paid a lot for this body”?

Get the Scoop on Tabata Training!

2013-01-31T16:14:00.001-08:00

Izumi Tabata is the founder of Tabata training. It was developed in Japan after Izumi decided to compare moderate intensity training with high intensity training and discovered that high intensity training had the most benefit! There are two main types of energy systems in the human body: anaerobic and aerobic. The aerobic system utilizes oxygen to create energy, while the anaerobic system does not. To understand this better, picture an aerobic athlete as a marathon runner and an anaerobic athlete as a 100m sprinter.

What Izumi Tabata realized is, by doing high intensity exercise, you can increase both of these energy systems! By only doing moderate intensity exercise, you only increase your aerobic system. Now, why do the exercise intensity that doesn’t give you the most bang for your buck? It just doesn’t make sense girls and boys! Efficiency and effectiveness! That’s what we’re after.

So how does it go?

Well, since it involves high intensity training, you will be doing movements that are challenging and really get your heart rate up. Weights can be utilized to make the workout even more exciting and effective. Movements may vary from jumping jacks to high knees to push ups, etc. There’s really no limit. What you can guarantee is that you will get one serious workout and that it will only do your body good!

A Tabata workout is usually set up like this:

4 minutes in duration

20 seconds intense training

10 seconds rest

8 rounds

Give it a shot and see if it’s for you! It’s a workout that can be done at home as well, but I recommend that you do it in a group of class setting because it’s tough and the support and competitiveness of your peers will only help you! We will be offering it at our Tone You Up facility so come check it out!

Blog Winner This Month!

2013-01-27T11:42:00.000-08:00

Tabetha Cooper! You are the winner of 2 free personal trainings with the trainer of your choice!
Email trainer@toneyouup.com to schedule your sessions.

Congratulations!
-Tone You Up, Inc

Keeping your promises to yourself!

2013-01-18T08:45:00.000-08:00

The New Year has rolled in and there is no doubt that people feel inspired to change. While any day is an opportune day to decide to better yourself or kick a bad habit, the New Year has a sort of magical way of making us feel like we have a fresh start. Well, making the resolution is the easy part. Sticking to the resolution is what’s tough! Most people drop their resolution by the time February arrives. What can we do to improve resolution retention? It’s possible that the people who let their resolutions dissolve had the wrong approach, so I’m going to give you a simple, easy-to-remember guide to keep you on your path!

Don’t overdo it

The biggest mistake that people make is to hit the ground running (more like sprinting) and it goes well the first week, but by the time the second or third week rolls around, things come up, the demands of life increase, bodies get overworked and exhausted, and the resolution begins to fall to the wayside. It happens easily and I’m sure it’s happened to all of us at least once.

So here is what to do, set a realistic goal and approach it step by step. If your goal was to shed some pounds this year, then make small changes at first. Exercise twice a week at a convenient time for you. Aim to lose one pound a week. Trade your juice for water or low-fat milk. Skip dessert. Eat more vegetables. Once you are comfortable with these changes, take it a step further and exercise more frequently or at a more intense rate, etc. Slow changes are the most permanent changes. We must allow ourselves to adjust to the modifications we make little by little.

Talk about your progress

Share your resolution with a close friend or family member from the get-go. Talk about how it’s going, whether good or bad. Bad days will happen and having someone there to support you will make all the difference. Sometimes we need a little genuine advice. It will also be rewarding when you can celebrate reaching small goals because you won’t be celebrating alone. When the big goal is grasped, it will be all the more sweet.

Remember why you wanted it in the first place

Take the time to write a letter to your self. Right now. Yes. Write a letter saying why you want this change, how it will change your life, why not to give up, and the things you will be able to do once you achieve your resolution. You can even include a picture, passage or inspirational quote. Fold it up and put it somewhere accessible but out of sight, like a drawer in your bedside table. When it becomes difficult or you’re drifting from your goal, reach for your letter and read it to remind yourself why you need this for yourself and hopefully it will be enough to get you back on track. It’s a memento from yourself to yourself that will put you in the right state of mind.

So, to conclude, take your resolution seriously. It is a promise that you have made to yourself and you deserve to keep it and reap the benefits of your change. Remember to be realistic, take it slow, share your journey, keep your goals fresh in your mind and love yourself along the way.

Choosing Proper Footwear for Your Workout!

2012-10-26T09:46:00.001-07:00

This is one of the most important decisions that you will make as you begin (or continue) on your exercise journey. When performing exercise, you are putting quite a bit of stress on your feet, especially if you are doing high impact activities that involve jumping or sprinting. If your feet are supported and cushioned properly, you are at risk for injury or developing blisters. Nothing will cut a workout shorter than a few painful blisters. Exercise can be demanding enough as is. There’s no need to subject your self to additional pain! There are a few factors that will determine what type of shoes is best for you: what exercise you will be doing, your natural gait, and the anatomy of your feet.

Let’s get to the bottom of this.

Your feet may have a normal arch, flat arch or high arch. If you are unsure, the best way to test this is to wet the bottom of your foot and step onto a paper bag or a piece of paper. The imprint that your foot makes will tell you what type of arch you have.

A normal arch is the most common of the three. The imprint will look like this.

This gives you more freedom in the shoes you just because just about any shoe will do you justice. You may choose a shoe with more stability or cushioned support, but it’s really up to your preferences.

If your arch is flat as shown below, you probably have a tendency to overpronate.

This means that the inner parts of your feet come into contact with the ground too much when you walk or run. They roll inward excessively. You can find evidence of this if you look at the bottom of your shoes and the parts of the your shoe that run down the big-toe side are more worn down. When you overpronate, you excessively move your foot, which increases the risk for injury. You need shoes that provide a lot of stability to prevent this from happening. It would also be beneficial to select shoes that have arches formed into the soles. Neutral arches appear flat when you look at them. This provides support and prevents you from overpronating as much.

A high arch increases your tendency to underpronate, which is when your foot does not roll inward enough. You will then put quite a lot of stress your legs because your feet don’t absorb the shock of high impact.

If you look at the bottom of an old pair of shoes, you will see that the outer parts of your shoe are more worn down. You should select shoes with a neutral sole and with stability to reduce how much you underpronate.

Okay, if this was confusing, don’t fret. If you go into a proper shoe store, they should be able to help you find what’s best. Some stores even have a treadmill in the store and the employee will observe you run and help you from there! Just make your best effort to select shoes especially for your type of foot and gait.

Now that we’ve discussed foot anatomy and gait, let’s talk about how the type of exercise you do affects your choice. Firstly, remember to choose a shoe size that offers a bit of wiggle room. You should be able to squeeze the very tip of your shoe and feel some space. You shouldn’t be grabbing your toes. This means your shoe is too small. Don’t just choose a smaller shoe because it’s cuter and it makes your foot look more petite.

If you will be primarily walking, lightweight, ventilated shoes with a rounded toe will be best for you. A flexible sole will provide some comfort.

If you will be running, pay close attention to the type of foot that you have as this will affect your choice. Refer back to that section! Lightweight shoes are preferable. Knowledgeable staff at a running gear store can provide some help.

If you are doing agility work, cross fit, aerobics, boot camp, or dance, you will probably be making sharp movements and alternating between high and low impact. You need shoes that provide safety first to lower injury risk. The safest type of shoe to go with should have stable ankle support, flexible soles and neutral arches.

So, I know this was a long blog, but I do hope it was helpful and that you make carefully weighted decisions when buying shoes in the future!

Childhood Obesity

2012-10-02T13:15:00.002-07:00

Childhood obesity is a growing issue in this nation. According to the CDC, approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese and that number has tripled since 1980.

So, it’s safe to say that the epidemic is rapidly increasing. There has even been obesity reported in 6 month olds. Try wrapping your brain around that one!

The problem arises from several things.

The food that is the cheapest is not healthy. Healthy food tends to be expensive. Diet is the #1 factor.

Low income! If a family’s income is low and other funds must go toward more important things like electricity and water, it is easier to buy less expensive food… but at what risk?

Children are generally not physically active. They are certainly not as active as they were 20-30 years ago, nor are they really being encouraged to be active. Most adults are sedentary and are not setting a good example for children to follow.

Healthcare access plays a huge part, not only in obesity, but also in the treatment of diseases due to/ exacerbated by obesity.

Some of these issues are hard to combat. That is not difficult to realize. So where can we start to make a difference?

Become an active individual. Take your future into your hands and do something about it! Not happy with your weight? Work out! You don’t need an expensive gym membership to run around the block to do calisthenics in your living room. Do this and set an example for your children.

Next, play with your children. Take them to the park. Go to the local pool. Jump rope with them. Anything! Encourage them to be active by being active with them. Make it an everyday routine.

Avoid buying processed foods and especially sugary drinks like fruit juices and sodas. Drink water and milk and maybe an occasional fresh fruit juice. So many calories come from sweet drinks and it is an easy way to cut down on calories. Your body would much prefer taking in water and the vitamins in milk!

Do not reward yourselves or your children with food, especially desserts!

The fact of the matter is that we just need to really act on what we are not happy with or concerned about. We can't just sit there while the problem grows. Obesity in this country will only grow with our continued tendency to sit there and do nothing.

Belly Fat Busters 101: Demystifying Visceral Adipose Tissue

2012-08-23T08:42:00.000-07:00

This may be a sensitive subject, but we need to get to the gut of it!

Why?

Because you need to know what belly fat is all about so that you can get rid of it. The first thing that you need to know (about fat in general) is that it isn’t only stored beneath the skin. It is also stored deeper inside, where it surrounds your vital organs. This is the more dangerous sort because of its link with cardiovascular disease, type II diabetes, stroke, and even cancer. Fat is necessary for the healthy functioning of the body, but as the saying goes, too much of anything is bad!

We gain weight when we consume too much calories and we do not do enough physical activity to compensate for it, causing an energy imbalance. This energy gets stored as fat. Men and women tend to have different fat patterns. Women generally carry more fat around the lower half of their bodies (pear-shaped), while men store more fat in the waist area (apple-shaped). Having an apple-shape means that you have more visceral adipose tissue. It is actually safer to be pear-shaped. Go ladies!

Enough about storing it. Let’s talk about how to get rid of it!

The first thing you need to know is that you can’t just lose belly fat. Putting yourself on the roughest, toughest ab workout regimen will not flatten your belly and give you a 6-pack. You can’t just lose fat in one area. In order to lose fat around your midsection, you must work out your entire body. The best way to do this is through vigorous cardiovascular exercise. Wait. What? Basically, you should be pushing your bodies’ limits and really challenging yourself. Try jogging, swimming, boot camp, Zumba, biking, jumping rope, or running stairs! Anything that gets your heart pumping for at least 30 minutes 5x a week will do.

The journey to a flat stomach begins with overall fat loss and exercise isn’t your only companion. You need to put yourself on a healthy diet with reasonable portions. Eliminate foods that are fatty or fried and stick to lean protein and fruits & vegetables. Maybe even challenge yourself and explore a vegetarian diet. Limit sugary drinks and alcohol (huge source of calories!) and just drink water. Fad diets and weight loss pills are a joke. You might lose weight quickly, but it will be an unhealthy way to go about it. The weight will not stay off and chances are that you will gain it all back and then some. The best way to go about weight loss is slowly. Aim to lose 1-2 pounds (3500-7000 calorie deficit) a week at most and the weight will stay off.

Though the changes to your diet and the additional physical activity will be hard to adjust to at first, you will soon realize how much better you feel. You will have more energy and when you begin to see the changes, it will be encouragement to continue on your path. The truth is that it will not be easy, not by a long stretch of the imagination. It will be difficult, but it will be worth every drop of sweat and sore muscle to be able to look in the mirror and be happy with what you see.

The BeneFITs of FIT Employees

2012-08-06T13:35:00.000-07:00

We exercise to improve the state of our bodies, whether it is to lose weight, to bulk up, or to get toned. What we may not always consider is the positive effects that exercise has on our minds (and our moods). Some people say that a workout is a stress reliever, which it is! That has already been physiologically proven. Working out is an excellent way to let off steam from a tough day or to cheer up when you’re feeling down. It can be refreshing and rewarding. One session at the gym may be the difference between a bad day and a good day or between a good day and a wonderful day!

Healthy people are happy people. It’s not a hard concept to grasp. We can then deduce that healthy employees are happy employees. Happy employees are productive and energized about what they do. So as an employer, you want to do all that you can to promote health because happiness and productivity will follow. How do you go about this?

Install a workout program right in the workplace!

No vending machines. Encourage healthy food options instead.

Have a kitchen specifically for employee use.

Invite fitness professionals to come and give workshops on topics like nutrition or disease management.

Introduce your employees to different forms of fitness by having an instructor come and give demo classes. Try Zumba, boot camp, yoga, or martial arts. This is a great team builder!

Offer incentives for employees who reach a fitness goal or participate in an event like a 5k, 10k, half marathon, or marathon. It may even spark some friendly competition among the staff.

By integrating any of these suggestions into your workplace, you will not only be helping yourself as an employer but you will also inspire your employees to take control of their health. Trust me when I say that will the most gratifying part of all!

Tone You Up, Inc. offers corporate wellness classes and boot camp!

Email us at trainer@toneyouup.com for more information.

Fuel Costs?!

2012-07-18T15:34:00.001-07:00

Of course, with rising fuel costs, we worry about how much we spend on gas to get us from A to B. This is a common topic of discussion and complaint; we are worrisome about the amount money we delegate to transportation. Since the cost of fuel is so sensitive and the rises are dramatic, we tend to be more aware of it. However, the price of another type of fuel has been climbing gradually… unbeknownst to us! Food.

Below is a table comparing prices of certain foods from the 1990’s and 2012. Keep in mind that prices may vary depending on grocery store, brand of product, and whether the item is organically grown or not. One this is for sure: things are not getting any cheaper.

*Fruit/ Veggie*	*90's Cost Per Pound*	*2012 Cost Per Pound*	*Price Difference*
Apples	$0.99	$1.29	$0.30
Bananas	$0.48	$0.86	$0.38
Carrots	$0.54	$1.17	$0.63
Cherries	$1.47	$2.96	$1.49
Onions	$0.23	$1.20	$0.97
Peaches	$0.79	$1.17	$0.38
Peppers	$1.11	$2.43	$1.32
Plums	$0.89	$1.99	$1.10
Potatoes	$0.31	$1.12	$0.81
Tomatoes	$1.31	$2.47	$1.16

*Meat*
Bacon	$1.24	$4.39	$3.15
Chicken	$1.05	$3.12	$2.07
Eggs	$1.05 per dozen	$1.69	$0.64
Ground Beef	$0.89	$2.99	$2.10
Pork	$1.98	$3.52	$1.54
Sirloin steak	$2.99	$5.67	$2.68

Milk	$0.99 per gallon	$3.99	$3.00

So, with the grocery bill in mind, let’s think of ways that we can eat healthy without hurting our pockets too much.

1) Keep in mind that eating healthy does not have to trend toward the most expensive side. There are ways to make eating healthy affordable. Instead of buying all organic fruits and vegetables at Whole Foods (you’ll be in debt by the time you leave), look for farmer’s markets in your area. This way you’ll be eating produce that is fresh, in-season, and locally grown, while not spending too much. Make sure to store your produce properly or eat it within the first few days to ensure that it doesn’t go bad.

2) Proteins are an essential part of your diet and certain proteins can tend to be costly per pound. Remember that proteins can also come from eggs or beans at a lower cost as well.

3) Stray from buying juice and sodas. Swapping those sugary drinks for water or homemade iced tea will help cut the calories as well as save a little on the bill.

4) Make a grocery list! While this tip is so simple, making those healthy decisions beforehand increases the likelihood that you will stick to the list and not be tempted by unnecessary and unhealthy items.

Food costs are rising. Yes. This is something we cannot do much about. All we can do is be aware of our options and where and how to buy the best food for ourselves for the best price. Follow these simple steps and make conscious decisions and you’ll be on your way!

TOP 5 Best Food Pairings for Health and Happiness!

2012-07-12T11:54:00.000-07:00

TOP 5 Best Food Pairings for Health and Happiness!

When we think of a soul mate, we think of someone who makes us better and who we also improve. Together, we create a healthy, happy, functional relationship. You can think of certain food pairings as soul mates. This TOP 5 list will demonstrate why some foods should be coupled in order to maximize healthy benefits. A healthy food twosome allows both foods to bring out their best wellness boosting quality. Not only are these pairings good for you, they are delicious with each other.

Lean Red Meat and Veggies

Lean red meat is an excellent source of iron, which is especially important for women to be aware of since we tend to have low amounts. Why do we need iron? It is an essential component of hemoglobin, which is needed to transport oxygen and nutrients from our blood to our tissues.

Okay, so the next question is: why the veggies? Well, let’s be more specific. Think bell peppers, spinach, cauliflower and broccoli. These are all rich in Vitamin C. Vitamin C helps your body to absorb as much iron as it possibly can at one time, so together meat and veggies create one dynamic duo! To get the most out of your meal, eat the vegetables raw because cooking them lowers the vitamin C content.

Sample meal: Broiled skirt steak with spinach and mandarin salad, topped with balsamic reduction

Avocado and Salad Greens

Avocado sometimes gets a bad rep because it is one of the only vegetables to have a significant fat content. In this instance, it is a benefit, not a curse. In fact, people who have a salad and just top it with lemon juice are making a mistake! While they think they are getting the most out of their salad and consuming the least calories, they are losing out on something very important: time! Topping your salad with avocado and the fat that it contains actually slows down digestion so that your body can better absorb the great nutrients in the salad itself. If you don’t like avocado or are allergic, you can always sprinkle nuts (like pine nuts) over the top or drizzle olive oil and they can also do the trick. Remember, the more colorful your salad is, the wider variety of nutrients your getting!

Sample meal: Arugula, chopped sweet red bell pepper, cherry tomatoes, carrot shreds and avocado chunks

Wine and Fish

Wine contains antioxidants, like resveratrol, that improve the absorption of the omega-3 components in fish. Antioxidants help to alleviate oxidative stress, which occurs naturally and tends to cause or worsen disease. Antioxidants help us to achieve a balance or even overcome this oxidative stress to prevent disease. Omega- 3’s are actually a type of fat that we find in some seafood and plants, but we do not produce it naturally in the body. That’s why we need to consume it! It, too, keeps disease at bay.

White wine is often paired with seafood dishes, while red wine tends to be coupled with red meat dishes. It doesn’t matter what wine you drink. The benefits are available from both!

Sample meal: Sauvignon blanc with Mahi Mahi flavored with lemon and garlic

Yogurt and Bananas

The probiotics in yogurt help to support a healthy immune system, while bananas provide potassium to help balance out the heavy sodium in the American diet. Bananas are healthy carbohydrates (yes, a carb!) and yogurt is a healthy protein. This pair is especially great after a workout to heal and rebuild muscle.

Sample meal: Greek yogurt drizzled with honey, topped with banana slices

Green Tea and Lemon

Green tea is bursting with antioxidants called catechins and, if consumed on a regular basis, the dangers of cardiovascular disease can be severely reduced. A squeeze of lemon or lime helps to preserve the antioxidants in our systems so that the natural processes that go on in our bodies don’t break them down. This way we can get the full benefit of the antioxidants!

Sample meal: Iced green tea with lemon slices. Add club soda for some fizz!

Written by: Rebecca Lawrence

Be Sun Safe!

2012-06-04T08:34:00.000-07:00

Everyone needs a little sunshine. We truly do because, by exposing our skin to the sun,we can receive vitamin D in the most beneficial amounts, not from milk. Surprised? Milk is the single best source of calcium.

However,it is also known that too much of anything is no good. Too much sun exposure can lead to life-threatening skin cancer, eye damage, early aging, and negatively affects the immune system. In our culture, it is sexy to be tan! It is also, unfortunately, unhealthy.

Here is a simple list of easy-to-follow tips to be safe in the sun this summer!

Apply sunscreen 20 minutes before going outside. Use an SPF of at least 30. Sunscreen has changed. It can be easily rubbed in and totally unnoticeable, not like that nightmare of white paste all over your face and body.

Wear shades with UV protection. Polarized shades are THE BEST. They change your life. Seriously.

If you’re swimming or sweating or simply out in the sun all day, RE-APPLY. This is so important! Don’t forget this step.

Don’t be fooled by cloudy or grey days. Harmful UV rays can easily penetrate the clouds and damage your skin.

Wear hats. Baseball caps or long brimmed beach hats. It’s sexy and safe.

Avoid being directly in the sun between 10 a.m. and 3 p.m. That’s when the rays are harshest. If you can’t, or choose not to, slather on some SPF 70 or 85 and follow the steps above.

Be aware of the skin you’re in. Be on the lookout for new moles or lumps that seem odd.

Bring an umbrella or tent to the beach or to your picnic to have that luxurious shade.

Also, please remember to stay hydrated. Drink cool water throughout the day! Don't just drink when you're thirsty. At that point, you're already dehydrated. So, DRINK UP!

The sun’s rays do not come without heat and heat stroke is NOT in style this summer.

What type of swimwear is right for you?

2012-05-20T06:04:00.000-07:00

Bikini fever is hard to avoid. You longingly look at bikinis online or in the windows of stores or in magazines and you come across one that you simply MUST HAVE. So, you gather up the courage (and the funds) and you buy this anticipated two-piece. Excited about your purchase, you rush to put it on and can’t wait to see what it looks like after wiggling the little fabric onto your body. Then, you turn around and take a look in a full-length mirror… only to be disappointed! You ponder, “Why doesn’t it look as good on me?”

Well, as bombarded as we are by models in the media who sport swimwear, we tend to forget that they are unreal portrayals of women and us regular women are not typically shaped like they are! Of course the bikinis look fabulous on their photo shopped bodies, with their ideal breasts and abs and hips and buttocks. Whatever you do, don’t be discouraged! You are beautiful! All you need to do is figure out what the best type of swimwear is for your body type and I am here to guide you.

Do’s and Don’ts of Swimwear!

Boobylicious (Large chest) & Small Hips

Do go for halter-tops with thick straps that can provide comfort and support as well as create some sexy cleavage.

Do try tops with under wire to lift the girls up for a sexy look.

Do wear bottoms that draw attention to the hips by having side ties or ruffles or even bright colors. Have fun mixing and matching J

Don’t attempt strapless tops! It will squish your boobs downwards and that’s not appealing.

Don’t go for triangle tops or tops that cover minimally. Just don’t.

Bootylicious, Thick Legs, Wide Hips, Small Chest

Do wear strapless tops! These really flatter your shape.

Do bring attention to your top with fun patterns, florals, or bright colors.

Do show some skin! You can wear minimal tops and still look sexy, not skanky.

Do try tops that have a little padding if you would like to add a few inches to your bust.

Do wear bottoms (like boy shorts) that are more modest if you are conscious about your lower half.

Do try cheeky bottoms if you are confident about your booty and thighs.

Hourglass Shaped

Do wear whatever you like. You are one of the lucky ones! Mix and match and go for fun patterns or solid colors. Just make sure you are comfortable with showing or not showing off your stuff. Also, make sure you get enough support where you need it.

Boy-Shaped/ Rectangular

Do go for bikinis with girly features like bows, ruffles, or ruching. They will bring peoples’ eyes to your hips and bust and create a better illusion of shapeliness.

Do give monokinis a try! The cutouts along your sides will slim your waist to show off your hips.

Do try Brazilian styled bikinis because, if you fall into this category, you probably have an athletic build with a flat stomach and a tight butt, so enjoy your body and let your confidence shine.

Just keep these tips in mind and you really can’t go wrong. All you need to do is realize what works for you and what makes you feel the best that you can!

Go get em Tiger!

Get your new bikini from www.chezjolielingerie.com and get 25% off when you enter the code Tone You Up

Know Your Bikini History!

2012-05-08T11:50:00.000-07:00

Summer is nearly here, which means more skin will be showing this season than any other season. There will be days lounging at the pool or spent on the beach and bathing suits are a must. Even if you wanted to be a little more modest, there’s only so much a cover-up can cover up, unless you want an uneven tan of course. There’s a lot of pressure on a woman to look good and, MORE IMPORTANTLY, feel confident in her bathing suit. But, where did this sexy two-piece originate? When did we start wearing bikinis and displaying our goods in this way?

Historians say that the bikini has been around since 1600 BCE, where paintings on the Minoan cave walls depicted women in two-piece outfits that appear a lot like today’s bikini. The women of ancient Rome also donned swimming suits and evidence of this can be found on Greek urns and in paintings.

At that time, showing that much skin was acceptable to society. As the years go by, bathing suits became bigger and the more revealing it was, the more taboo and unacceptable it became. Women of the 18^th century wore bathing suits that appeared more like loose-fitting, sleeveless, dresses with the hem ending a bit above their knees. The bathing suit didn’t get smaller for a while, but it did get tighter and this allowed a woman the really show the shape of her body without displaying too much flesh.

In the 1940’s, the material that swimsuits were made with became a bit smaller and midriffs and back begin to be exposed. In 1946, French designer Louis Reard coined the term “bikini”, inspired by Bikini Reef, an island in the South Pacific. The bikini was daring and showed more skin that ever before, so many Parisian models were hesitant to wear it for fear of damaging their reputations. A year later, the bikini made its way into America and sales did not boom because the sexy two-piece was deemed scandalous and even banned on some U.S. public beaches. It wasn’t until the 1960’s that women began to wear them with pride. Today, the bikini is the most popular form of beachwear and the fabric used to make it has certainly gotten smaller. Women now wear revealing thongs and Brazilian tangas, proud to show off the bodies that they have.

And who’s to stop them?

If you’ve got it, flaunt it!

Author: Rebecca Lawrence

May Winner!

2012-05-07T17:59:00.000-07:00

Congratulations to Yanely Cordero for winning 2 FREE personal training sessions!

April Winner!!

2012-04-01T13:03:00.000-07:00

The winner for the month of April 2 Free Personal Training sessions is KATIA PINARD! Congrats! we will be contacting you!

2012-03-24T07:08:00.002-07:00

MEAL REPLACEMENTS

When it comes to dieting, most people approach the process by
controlling portions and counting calories. But oftentimes, despite even the
best efforts, the scale refuses to budge. Inaccuracies in counting calories and
estimating portion sizes are two of the biggest obstacles to successful weight loss.

The beauty of meal replacements is that portion control is taken care of, and
they're designed to provide great nutrition within a defined number of calories.
On top of that, they are simple and convenient for today's busy lifestyles.

Portion control is one of the primary strategies in controlling calorie intake.
Many people don't take the time to weigh and measure foods - or if they do,
they usually stop after a while, thinking they can estimate portions fairly well.
Portion sizes may then begin to creep up, and weight loss starts to slow down.
More often than not, portion sizes will then gradually increase and the rate of
weight loss slows.

And then there are the practical issues - some may not realize that the

3-ounce portion of meat specified in a meal plan is the size of a deck of cards.
Or, perhaps they forget that everything counts, including any fats used in cooking
or at the table, or foods that are eaten while standing at the sink or while driving
in the car. A few small omissions over the course of a day or week can derail anyone's
progress.

Meal replacement shakes take the guesswork out of calorie and

portion control, while delivering healthy ingredients and great taste. A number of clinical

studies have shown that using meal replacements as part of a weight loss plan can

be more effective than counting calories with an all-food plan. In a recent study at the

University of Ulm in Germany, subjects drinking two Formula 1 shakes

a day (European Formula) lost more weight than people in the study who simply

counted calories.

Meal replacement shakes can also be customized, too. By choosing to

mix with milk or soy milk, adding a favorite fruit, or tossing in some extra protein powder,

a personalized meal can be had in minutes. Convenient, delicious, healthy, portion

controlled meals – what more could a dieter ask for?

Written By: Susan Bowerman a consultant to Herbalife

2012-03-23T14:32:00.001-07:00