Friday, February 24, 2012

Check this out!

Yes...another link of interest....

World's most visited natural health site:

Quote of the Day...

"The best way to predict the future is to create it!" - Abraham Lincoln

This is true for many aspects of life, especially when it comes to fitness, getting on the path of exercise, the path of living life more fully by feeling your best through a variety of exercises and proper nutrition.


Fit Fact

Did you know....jumping rope for approx. 10 mins will burn 100 calories?!

Thursday, February 23, 2012

Link on of interest..

Chicken, as we know is a great source of protein.

And, if you like chicken..I can assure you you can find a recipe of your liking by clicking on this link:

Wednesday, February 22, 2012

Quote of the Day!

Consistency in our workouts equals results!

Simple stretching exercise

*The following exercise is very simple, time efficient, and environment friendly. This exercise is great for the millions of Americans who work at a desk all day. Our upper back and shoulders tend to pay the price for sitting for prolonged periods of time.

1) Stand with arms stretched in front of the torso, fingers interlocked, and palms facing out.

2) Straighten arms above head, palms now facing up, reach upward, arms flexed.

3) Hold this stretch for 5- 10 seconds, relax repeat for a total of 3 times/ sets.

Fit Fact

A mere 15 mins of brisk walking will burn approx. 100 calories!

Monday, February 20, 2012

Fit Fact

Fact about me: I previously owned a small cleaning business. I can assure you that when it comes to staying in shape, all exercise adds up to a healthy lifestyle.

Fit Fact: Approximately 25 mins of vacuuming around your house will burn approx. 100 calories!

So, next time you find yourself cleaning the house...think about this fit fact.

2 snacks under 100 calories !

1) Savory Stuffed Mushrooms     *This recipe makes 24 mushrooms.

24 fresh mushrooms
1 carrot, grated
3 oz. fat free cream cheese, softened
2 T. fresh chopped chives or 1 tsp. dried chives
1 T. grated fresh onion or 1 tsp. dried minced onion

Preheat broiler to low. Remove stems and wipe off mushroom caps. Discard stems or reserve for a separate use. In a medium bowl, combine cream cheese, chives and onion; mix well. Stuff a portion of the mixture into each mushroom cap. Place mushroom caps on an ungreased baking sheet. Broil for 8 mins. Serve mushrooms hot.

Serving Size: 6 mushrooms
Calories: 54
Fat: 0

2) Frozen Mint Cre'me Cookie Yogurt

8 Snackwell's Mint Cre'me Cookie, chopped
4 C. vanilla nonfat frozen yogurt, softened

In a medium bowl, stir cookie pieces into frozen yogurt. Freeze for one hour or until firm. Remove from freezer and scoop into small bowls to serve.

Serving size: 1/2 cup
Calories: 90
Fat: 2 grams

Link of interest...

Yes...sweet potato info...check it out, you might be surprised be what you find out.

Yummy and very nutritional....the sweet potato!

Quote of the Day...

Persistence sets us on the path to success when combined with a positive attitude and a quality fitness program!

Saturday, February 18, 2012


6 Calcium Facts:

1) Our bodies contain more calcium than any other mineral.

2) Bones and teeth contain more than 99% of the body's calcium.

3) Calcium plays many important functions including: maintaining enough calcium in your diet not only maintains healthy bones but also help prevent hypertension, reduce your odds of getting colon or breast cancer, reduce the risk of developing kidney stones and improve weight control.

4) The Adequate Intake Level for calcium is 1,000 per day for adults aged 19 to 50. Adolescents need more calcium to maximize peak bone mass, recommended amount for this age group: 1,300 per day.

5) Dairy products provide more than half of the calcium in the average American diet. Nonfat milk is the most nutrient dense because of its high calcium content, low fat and calorie content.

6) Certain brands of cereal, bread, orange juice and yogurt products are fortified with calcium, thus making them good sources of calcium

Thursday, February 16, 2012

Links on interest...

Odds are, you will find something healthy and tastie by simply clicking on the links above!

6 Vitamin C facts...

1) Vitamin C is an antioxidant.

2) Vitamin C plays an important role in the formation of collagen, a fibrous protein that assist in reinforcing the connective tissues that hold together the structures of the body.

3) Vitamin C enables cells of the immune system to function properly.

4) Very good sources of Vitamin C include: orange juice, wheat bran flakes, strawberries, cooked broccoli, fresh cantaloupe, canned tomato juice, pineapple and spinach.

5) For adults aged 19 and older, the RDA for vitamin C is 90 milligrams per day for men and 75 milligrams per day for women.

6) Smoking increases the metabolic turnover of Vitamin C thus increasing the requirement by 35 milligrams per day for smokers.

Monday, February 6, 2012

What's this...?

This is another link of interest, just click please:

Today's Insight...

Real change happens when we are see things that we did not see!

In addition, the good news is, I have the tools to help you discover strengths about yourself and provide you with sound information on fitness, allowing a real change in how you think and feel about exercise and nutrition.

Quote of the day...

The groundwork of all happiness is health. – Leigh Hunt

Sunday, February 5, 2012

So..what are carotenoids?

Carotenoids are naturally occurring compounds that give the deep orange, yellow and red colors to fruits and vegetables such as apricots, carrots and tomatoes, also abundant in dark green vegetables, such as spinach. The carotenoid colors are hidden by the plentiful green pigment chlorophyll.

Carotenoids have diverse biological functions such as improving immune function, enhancing vision and preventing cancer.

Significant role players

Major roles of vitamins:

The 8 - B vitamins function as coenzymes

Vitamin D and K work to promote bone health

Vitamin A: Vision

The functions of vitamins are often interrelated, given this a deficiency of just one can cause profound  health problems.

Friday, February 3, 2012

Healthy snacking ideas!

1) Fruit and yogart smoothies

2) Low-fat yogurt with 1/2 cup of cereal

3) Half a bagel with one tablespoon of peanut butter

4) 1-2 tbsp peanut butter on an apple or celery

5) 1 oz serving trail mix (nuts, dried fruit)

6) 1/2 cup of fruit salad

Thursday, February 2, 2012

Links of interest...

Just Click!

The goal is 4.5!

The goal is to consume 4.5 cups of fruits and vegetables, daily.

2 cups of fruits: nutrients supplied: vitamin c, beta-carotene, fiber, potassium, folate and magnesium

2.5 cups of vegetables: nutrients supplied: vitamin c, beta-carotene, fiber, potassium, folate, calcium and magnesium

3 essential elements to my training...

1)      Flexibility: Essentially, flexibility is the normal extensibility of all soft tissues that allow the full range of motion of a joint. However, for soft tissue to achieve efficient extensibility, there must be optimum control can be referred to as dynamic range of motion. This is the combination of flexibility and the nervous system’s ability to control this range of motion efficiently.
Poor flexibility can lead to relative flexibility, this can lead to muscle imbalance, such imbalances can lead to altered joint and muscle functioning.
To allow for optimal neuromuscular efficiency, individuals must have proper flexibility.
There are 3 phases to my flexibility approach:
Corrective Flexibility, Active Flexibility, and Functional Flexibility

2)      Core: The core is where the body’s center of gravity is located and where all movement begins. An efficient core is necessary for maintaining proper muscle balance throughout the entire body. Research has shown that individuals with chronic low back pain (85% of U.S. adults) have decreased activation of the core muscles. The core assists in protecting the spine from harmful forces that occur during functional activities. The goal of my core training is to increase stabilization strength, and muscle endurance.

3)      Balance: is a component of all movements, regardless if it is speed, strength, flexibility, or movements. Balance training fills the gap left by traditional training. Balance training is an essnetial component to a training program because like the importance of a flexibility program balance training reduces the risk of muscle imbalance, weakness, joint dysfunction, and altered balance.

Link of interest...

Just click!