Hello everybody!


My apologies for skipping out on blogging the last few week, I hope that just because I haven't blogged that you haven't worked out because that certainly not the case with me! My tip for this week is for those of you in my audience that are getting "stir crazy" by this lovely warm weather that we are having and tired of your regular retinue of running, jumping and lifting or whatever your workout may consist of. So here are my tips for this week to keep it interesting, have some fun in the sun or just get you looking better in the for some summer sun fun.
#1. Join a sport like activity.
It can be anything you want, a sport you have been in before or just something fun that you played in middle school gym class, live dodge ball. No matter what the sport is from disk golf to a community softball team it will keep you active and that what is important!
#2.Enjoy the sun. The sun's lovely ray's provide our bodies with extra amounts of Vitamin D witch is essential to our bodies releasing a natural chemical to our brains called endorphin's and endorphin's are what causes you to be happy!  This is the same feeling that you get when you are with friends, eat some great food, listen  to a good song, smell something nice or get a compliment. To a certain extent however, of course I am not saying go lay out for hours on end but what I am saying is to get outside. Go on a long bike ride with a friend. Go on a walk or a hike. Take your dogs on a walk, and if you don't have a dog i have two with lots of energy that you are more than welcome to borrow!


Have a great week!

My Fitness Pal

Hello fitness fans!
If your really serious about getting in shape for the upcoming summer season, you need to hold yourself accountable for what you're eating, how much water your drinking, how often you are working out and of course your daily nutritional intake. 
A great way to do this is something called  "my fitness pal" it's available as an app on your smart phones so you can do it on the go! I use it on my phone every day entering in things such as my workouts and my snacks and such. It's great because it give your your "goal" of calories of the day then calculates how many you have had and how many you have left for the day and can also factors in your net amount based upon your workouts! Another great feature of My Fitness Pal is that it has a such engine so you are able to look up foods and see all their nutritional values! It will also track your progress when you enter in your daily measurements and or weight and my personal favorite feature is adding your friends! It's something like a fitness facebook and lets your "friends" know when you finished a great intense workout on the elliptical, when you are below your calorie goal, when you have lost a few pounds since your last weigh in and also when you haven't logged in for a few days so they can encourage you! Let me know what you think, if you have it, or even if going to get it now!  

The wonders of water!

Water as we all know is essential to life and is key to keeping you healthy and hydrated while your hitting the gym. I personally drink water throughout my day averaging about 62 oz a day at minimum. I have found that drinking water throughout my entire day kind of tricks my stomach into thinking it is full between meals! However if you are any normal person and drinking just simple H2O is boring and your finding that you have to force every gulp down, boy do I have some tips for you!


     *Tip number one: mix it up! Make your water just as lively as you are!

• Spa water- add 2 slices of an orange, 2 slices of a lemon, and 2 slices of a cucumber 
• Twisted tea- 3 slices of a ripe lemon,  4 to 5 leaves of fresh mint (look for the pre-packageded hurbs at Walmart. their cheap and fresh)
• Fresh & Crisp- just add 3 to 4 slices of a cucumber to you water bottle, some ice and enjoy!
• Classic- water with lemon, everyone's had it before i'm sure but it's a classic
• Essential Oils- Essential oils are a brand of oils that you can buy on line. I personally have the slim and sassy and the lavender love Each oil has a specific purpose such as the slim and sassy helps curve hunger. Make sure that you purchase ones that used for consumption!! Also these might be kind of expensive running about 45 bucks a pop, but you only need a drop per drink so the last a very long time (I've had mine over a year). If your concerned about price check out Ebay.
• Caribbean water- 4 slices of a red bell pepper (sliced vertically) combined with a dash of lime juice. I know this sounds crazy but you have got to try it! 

         * I made up most of these refreshing beverages myself, so they are all personally tested by myself and approved 
         *Another great thing that will help you guzzel gallons it the Camelbak (actual brand name) water bottle. They have a special lid on them to where you have to "bite and suck" to receive your drink, they also have straws so you don't have to tilt it back. They come in many different kinds such as the extra large 32 oz (what I have) or a special on that doesn't sweat, also one with a filter inside the straw for you germafobes! 

Happy Valentines day!! Tip of thee day!

Happy Valentines Day everyone!

If your still eating healthy, great job! Today is no reason to let it all go down the drain, so hear are some healthy alternatives to shoving your face with the heart shaped box of Russel Stover chocolates that you man sent you!

• Chocolate-dipped strawberries and other fruits
• Chocolate-dipped pretzel rods
• Chocolate-covered almonds and other nuts

Week 4

Whether you're in the mood to twist yourself into a pretzel or dance off calories, the options are seemingly limitless. I've gathered and narrowed down the choices for you, and present our top picks for spring and summer!

1. Best for: Making You Sweat
Amy Bento: Hi/Lo Xtreme
Estimated calories burned: 500
Equipment: None
Why we love it: The tough routines combine aerobics and plyometrics.
**67 minutes; $16.95; nrgfitness.net

2. Best for: Head-to-Toe Sculpting
NYC "A New You Coming"
Estimated calories burned: 470
Equipment: 3- and 5-pound dumbbells and a step (optional)
Why we love it: Instructor Kelly Coffey-Meyer never slows down, so you burn mega calories and hit every muscle group.
**55 minutes; $20; coffeyfit.com

3. Best for: Stability-Ball Makeovers
Keli Roberts Time Saver Workouts: A.S.A.P. Abdominals, Spine, and Posture
Estimated calories burned: 140
Equipment: Stability ball
Why we love it: The ball moves target your back, core, and legs.
**32 minutes; $14.95; keliroberts.com

4. Best for: Yoga in a Hurry
Perfect in Ten Yoga
Estimated calories burned: 30 (per 10-minute session)
Equipment: None
Why we love it: You'll feel energized, stronger, and more flexible in minutes.
**60 minutes; $9.99; stratostream.com

5. Best for: Back to Basics
Jillian Michael's: The Complete Workout for Beginners
Estimated calories burned: 370-460
Equipment: 3- to 5-pound dumbbells and a resistance band (optional)
Why we love it: Michael's makes circuit training effective and easy to follow.
 **97 minutes; $24.95 for a two-DVD set; jillianmichaels.com

6. Best for: Sashaying Away the Pounds
Dance Off the Inches: Sizzling Salsa
Estimated calories burned: 180
Equipment: None
Why we love it: Three routines get hips moving and heart rates soaring.
**55 minutes; $14.98; anchorbayentertainment.com/fitness

7. Best for: Trimming Your Tummy
10 Minute Solution: Blast Off Belly Fat
Estimated calories burned: 40 (per 10-minute session)
Equipment: None
Why we love it: From Pilate's to crunches!
**54 minutes; $14.98; anchorbayentertainment.com/fitness

8. Best for: Burning Mucho Calories
Get Ripped 1,000 with Jari Love
Estimated calories burned: 1,000
Equipment: 10- and 15-pound dumbbells
Why we love it: There's no downtime -- the strength moves and cardio keep you moving nonstop.
**70 minutes; $14.99; jarilove.com

9. Best for: Getting a Pilate's-Perfect Body
Pilate's Core Challenge
Estimated calories burned: 225
Equipment: None
Why we love it: It targets your entire core and is friendly enough for beginners, but still challenging for Pilate's vets.
**60 minutes; $14.98; amazon.com

10. Best for: The Totally Time Starved
Denise Austin: Boot Camp Total Body Blast!
Estimated calories burned: 350
Equipment: 3- to 5-pound dumbbells
Why we love it: You get three great workouts -- cardio, strength, and stretching -- all in 20 minutes or less.
 **$14.95; collagevideo.com

Last but not least i would have to say the best total body workout with a guarantee that you'll see results would without a doubt have to be P90X it's a collection of videos that covers every part of your body and will completely kick your you know what! The best place i have found to buy it would be off EBay used or new it is still significantly less then if you buy it off the P90X Internet site.
 Good luck this next week trying out some of these new innovative workout videos and remember to go slow and only do what you can. The people on the videos are professionals so don't feel like you need to be as good as then just pace yourself and keep up the good work!

Week #3

Hello Fitness Followers!
This week you'll probably be excited to know that I'll be blogging about the latest and greatest fitness gear!

1. Shorts- In my opinion the best short on the market are the Nike Tempo shorts! They are flattering for whatever body type you might have and are extremely comfortable. They do have "built in underwear" and they might seem a little weird at first but don't be scared to try them!
2. Yoga Pants- If you are not into shorts, yoga pants are the way to go! The best and cutest ones are from Victoria Secret, they have many different types like crop pant, boot cut or legging style. These are great if you will be working out in the outdoors or want to look sexy without showing a lot of skin.
3. Camel Back Water Bottle- These are great weather you have the over the back style for hiking or just the actual water bottle type. They are the latest trend and come in a variety of colors, sizes and can even get non-sweat ones!
4. Shoes- Shoes are what keeps you going and if you have uncomfortable or ugly shoes you'll be less likely to hit the gym! My new favorite are the Nike Bare Foot collection. You can find ones that are specifically made for training, running or anything else you may be doing. They come in many different colors and are all mostly bight and neon.
5. Sports Bra- If you are getting bored with your same old off white sports bra, you might want to check out Victoria Secrets new line of VSX sports gear and specifically look at their bras and bra tops! They are all in bright fun colors and have some cool cut out backs. Also if your one of my fellow ladies who aren't so gifted in the upper region, take a look in the Victoria Secret Pink section at the padded push up sports bras, super cute!

Below is a picture of one of the VSX sports bras! Cute or What?

Tip of the day #3

Since yesterday I blogged about foods, I figured i would tell you all about my new favorite guilty pleasure food! It's still healthy so no need to really feel guilty on this one! their call OAT BRAND SESAME STICKS by Natural Harvest and you can get them at Wallmart. They are a little salty so it helps keep you away from chips and crunchy too so it actually feels like your eating something!
Try em' and let me know what you think!
P.S their not only good plane, try a few in trail mix, in cereral, or even on a salad!

Week 2

Sure, you can work out religiously every day, but if you’re not eating the right foods, your hard work isn’t going to show.
Some good things to keep stocked in your house are:

1. Bananas- their high in potassium, will help you recover faster and help curve your sweet tooth at the same time!
2. Berries-  berries are on the top 20 foods richest in antioxidants, and will keep you looking young and healthy. Just a handful of blueberries, raspberries, or blackberries is an excellent source of these potent nutrients, which protect muscles from free radical damage that might be caused by exercise. Shop for berries by the shade of their skin: The deeper the color, the healthier the fruit.
3. Carrots- Close your eyes and they almost taste like crunchy candy. Carrots pack complex carbs that provide energy to muscles and potassium to control blood pressure and muscle contractions, and a half cup has just 35 calories.
4. Avocados- Yes they might be high in calories and high in fat, but both in a good way! studies show that women who are on low fat diets tend to have more injuries and not recover as quickly as women who have one serving a day of the right kind of fat. Their also great for you skin, hair and nails!
5. Wasabi Peas- These hot little treats are just that! A TREAT! If you focus on eating right all the time your more likely to get off track, so pack a little zip lock baggie full of these guys and much on a few every now and then. their a little spicy, a little crunchy but will keep your hunger away and keep you energized all day!
6. Fish- Any kind of fish will do, but it is an important part of a balanced healthy diet. Pack full of protein, Omega 3 oils and other natural benefits, you just cant go wrong with it! Even if you don necessarily like fish i suggest going to the store and trying to cook some up yourself, you never know what you might like and its a good way to mix it up!

I hope that these are some healthy things that you might like, all having benefits to keeping them within your reach and keeping you on the track to a health beach body!

Tip of the Day #2

Work out with buddy. Enough said, its pretty said self explanatory. But studies show that when you work out with a friend you will be more likely to stick with it, keep encouraged, work harder, work longer, and actually have fun doing it!

Keep up the good work! Also a reminder Fridays ill be cooking healthy recipe's and posting them, so feel free to comment, give suggestions, and tell me what you do and don't like!

tip of the day! #1

While you are doing your mad cardio this week a good idea is to throw in some early morning lifting sessions. Maybe try doing back and shoulders and ABS, like i did this morning before school, or you can try working your legs and butt! If your a girl don't worry about getting bulky by lifting, all its going to do is help speed up your fat burning process and tone you up! :) GOOD LUCK!!

week one

Hi guys! It’s our first week on our 14 week journey! Before you can start getting lean and tone you are going to need to shed some of those pesky extra pounds. The best way to do that is to do some CARDIO!!

Cardio is one of the most important things you can do for your body, whether you want to lose weight, build muscle or improve your overall health.  The great thing is, there are plenty of choices for cardio exercise.  Anything that gets your heart rate into your target heart rate zone and get you’re moving will work.  The confusing thing is, there are so many choices out there...which exercises are the most effective and will work the fastest? There's no right cardio exercise and the best choice is the one you enjoy and the one your'll work hardest at, but there are some that work best if your goal is to blast calories!!

At a minimum 20 minutes of cardio daily is need to keep a healthy body, but if you’re looking to step it up I would suggest doing 45min to an hour worth! A good way to keep you occupied and not bored with what you’re doing is to switch it up. Don’t stay on the same machine for an hour; pick four machines or high intensity activities to do for 15 min each. My cardio program for the last week has been 15 minutes running (make sure you turn up your incline) followed by 15 minutes on the elliptical (going both forward and backward work different parts of your legs and are good to do) the a little rest by doing 15 minutes on the bike and lastly finishing out strong with 15 minutes on the stair stepper. It is important to remember when you are doing this throughout the next week that time isn’t everything and you can get drastically different results if you slack just a little bit! The best way to ensure that you get the best results is to do intervals on your workouts, hitting high speeds with maximum resistance and incline for a minute or two then having a short rest period of about the same time.

Have a great week remember to drink lots of water!

Intorduction

Hello everyone! My name is Sara and I will be your guide to getting fit in the next 14 weeks! We will have a lot of fun over the next few months, exploring some new and innovative ways to work out, some healthy recipes, the newest and latest fitness gear and how you can utilize your workout time efficiently so you can stay on track and get in the best shape possible!  Along our journey I will also update my progress, some fun fashion styles for your new improved body as well as many other tips to help encourage you! Thank or subscribing to my blog I’ll be posting weekly!!