HAPPY LOVE DAY! Exciting new RECIPES AND WEEKLY WORKOUT LOG!

Oh heeeeyyyyoooo! My loves! I’ve missed you! Hope you all enjoyed the last post. Aren’t you NOW, just as obsessed with Target as I am!? Anyway, get ready, cuz it’s that time again! The beginning of the week is full of healthy eats and recipes, workout ideas, my weekly exercise goal and my favorite part….. GET THE LOOK!

I just HAVE to share what I did the other day, that I totally forgot to blog about!
I got LAZZZZZZZERRRRED! zappity zappppp! If you are still waxing, GET A CLUE!
Ain’t noboooooody got time fo dat!

I am a total lover and fanatic for laser hair removal. It’s freakin genius. I’ve done it a few times before, but it was my first time at this particular location. My friend had gone here before, and highly recommended it. She said that they also had a particular laser machine that was geared more towards olive skin tones, so I was stoked. My skin can sometimes act a bit sensitive.
The place is called PROLASE in Glendale.

We waited practically no time, which is alllllways appreciated. Happy to say that I am practically completely hairless;) like a baby’s bum! Today for me, was a touch up, but I dragged my friend along to try It for the first time. Bless her, she was so damn nervous! I was trying to explain what it felt like, ” it’s kinda like, as if someone is snapping a rubber band on your skin really fast…with cold shots of air” ummmmmmm. Weird description, but I couldn’t really pinpoint what it felt like, all I knew, was that, it was wellll worth it!

You can shave the night before, to me, virtually painless, and you only have to go every 6 wks. By the 7-8 time, hair free! The bomb! This place is fantastic, great service, great machines, and very good prices. They also specialize in other skin treatments:)

Just thought I’d share, in case any of you are considering getting it done:)

Tuesday is the beginning of my week, and I like to start it off with a BANG!

A “FASTED” cardio workout, and strength training upper body.
Showing off my new Target hat:) $9.99 biatchessssss! Sooo cute right!?
Now that I have bangs, I find that hats are the easiest to get them outta my face while I’m working out. I can’t stand pinning my hair back like snookie. No thanks.

And no Biggs….just repping my colts:) I’m a huge Peyton Manning fan, so of course I now have two teams:) Colts & the Broncos!!!


ATTENTION CHICS!

Please stop feeling intimidated to get in that weight room!!! Don’t let those boys intimidate you. I get it, it’s a new environment to you…but, that’s why you become knowledgeable in what you are doing, and which muscles you are are trying to work, because, let’s be honest, nobody wants to hurt themselves lifting weights, and no one wants to see anyone getting hurt lifting. Knowledge is power, so go in there confident, with an agenda….and that’s to build strength with great form and technique. If you have any questions, you guys, ASK THE TRAINERS! That’s what they’re there for!

My workout consisted of:

30 minute cardio:
Elliptical intervals, alternating in resistance and incline to raise my heart rate.
example:
0-2 minutes at resistance 5 > incline 10
2-5 minutes at resistance 9 > incline 5
Keep repeating that circuit for 30 minutes.

30 minutes of resistance and weight training.
Crunches
Obliques
Leg raises
Weighted cable crunch
Stability ball AB work
Plank
Mountain climbers
Dead lifts
Back rows

So, as youve probably noticed, currently, my favorite post workout meal has been “Good Girl Pancakes”. I just can’t get enough of them! They are so incredibly healthy and fast, that I’ve become a master. These particular ones were made in like 4 minutes!! No joke, no lie!
All you need is the following:

1 tbsp coconut flour

1 tbsp vanilla protein powder

1 tsp gelatin

Either 1 egg and 1 egg white or use 2-3 egg whites.

Mix really well, grease a pan, form ur pancake, and in a couple min, flip. They cook super fast.

I absolutely loovvveeee nut butters, so I topped these with almond butter, hemp seeds and sugar free honey, but you are welcome ( obviously) to top with berries, coconut oil,nuts, whateves;)
These fill me up till about 10:30 when it’s time to feed my body more proteins! I need 5-6 small meals a day with the workouts I’m doing.

I have such a ritual now, I’m loving it.
WORKOUT> EAT>PRO COMPRESSION RECOVERY SOCKS > BACK TO PJ’S
Until shower and get ready time:)
People ask me all the time if wearing these “special socks” really makes a difference… And I say YESSSSSSS!
These fantastic little things help reduce recovery time, reduce chance of injury, and reduce any swelling or inflammation. They are spectacular. I actually sometimes wear them while I workout. I feel more stable with them on, kinda like a security blanket;)
If you check out Pro Compressions website, they are always having promos, sometimes for 40% off. Sooo amazing!

Like I said earlier….I need protein!
One of my faves!

STRAWBERRY COCONUT SHAKE

1 packet About time strawberry protein

2 tbsp low fat cottage cheese or 0% Greek yogurt.

4 drops stevia

1/2 cup unsweetened vanilla almond milk

1/2 cup water

4-5 ice cubes

1 tbsp unsweetened unrefined shredded coconut.

2 strawberries ( 1 for shake, 1 for garnish)

I just throw everything in my vitamix, but, if you ain’t got one, that’s totally fine, use any blender you’ve got  btw….. I can’t even begin to tell how worth it, that Vitamix was…changed my life!

Another snack that I’m packing all week is low fat cottage cheese with blueberries.
This particular C.C is by Lucerne. It’s great because its low sodium!

I will pack usually 1/2 a cup along with 1/2 cup berries.

Lunch!

My mornings are busy, so every night, before bed, I make sure to pack my lunch and snacks.
This weekend was so busy, that I didn’t get a chance to do my cooking for the week, so on this day, I opted for a big super salad.

Swiss chard

Cabbage

Spinach/kale mix

2 pieces turkey bacon

1 heart of palm

A handful of chopped cilantro.

Dressed with olive oil and vinegar

My afternoon snacks not pictured:

A tbsp peanut butter

A handful of almonds

A handful of raw green beans with hummus

My dinner plan, was to get my ass home to cookin!

First things first….pour a glass of this gorgeous italian red.

On the menu this evening folks:

RAW ZUCCHINI HUMMUS

ROASTED WINTER VEGGIES

LEMON SEASONED BROCCOLI

SAUTÉED GROUND BEEF WITH CHIPOTLE, SHALLOTS AND GARLIC

Alright, lets start with the RAW ZUCCHINI HUMMUS:

You could use, either a vitamix, or a food processor.
This recipe is sooo good, and the best part, is that it’s RAW, and virtually no carbs! No chickpeas in this recipe.
You can find raw tahini at whole foods or online. Tahini is made of sesame seeds. All it is is sesame paste really. It’s delicious in, not only hummus, but also for making salad dressings:) a great staple to have in your fridge.

3 medium zucchini’s

1/4 c olive oil

1/4 – 1/2 cup lemon juice ( I like mine with 1/2 a cup, u know I love lemon;)

1/2 cup raw organic tahini

1.5 t salt

2 t cumin

3 cloves of garlic

1/4 tsp cayenne pepper

1/4 tsp Paprika and some to garnish

Peel the zucchinis, and cube them, add all the rest of the ingredients and blend in bitamix or food processor.

Top or garnish with a little olive oil , paprika and pine nuts or seasoned pumpkin seeds, and Enjoy!

This makes a batch that will force you to share. Orrrr, not;) it’s that good.
Eat with flax crackers, dip your veggies, and add to your salads.
(adapted from Sacred Source Nutrition)

Next, LEMON ROASTED BROCOLLI

INGREDIENTS:

A bag of broccoli florets from Trader Joes.

1/2 a lemon

Garlic Salt and pepper

Dash of paprika

Olive oil spray or 1/2 tsp.

Preheat oven to 350 degrees.
Line roasting pan with foil, add broccoli, toss with remaining ingredients, and roast for 15-20. When the tips start to brown. I don’t like to cook the death out of veggies, sooooo don’t do it either;) no need to deplete all of the nutrition…

Time to pile on MORE VEGETABLES!

My favorite healthy add in for any meal, are roasted vegetables. I literally throw everything I have in the fridge in a roasting pan, I’m so into it.
Today, we’ve got.

Brussel sprouts

Mushrooms

Red peppers

Zucchini

Onions

Shallots

Leeks

I pretty much just 1/2 everything, throw them onto a roasting pan, toss in olive oil, salt, pepper, and any other seasoning you like, lay out evenly, and roast at 350 degrees for 30-40 minutes, and you’ve got a great side or topping to any dish.
What’s great about roasting, is that the vegetables soften so much, that they almost caramelize themselves , and become a bit sweet. Ahhhh, so bomb!

Like I said, veggies go with everything. I actually don’t even count my veggies as part of my caloric intake.check out DINNER!

Because I get bored easily of chicken and fish, sometimes I need a bit of red meat to break it up. For those of you who think red meat is bad for you, think again. Check it out…
especially if you are anemic and/or an athlete.

“Meat provides nutrients runners need like iron to help maintain energy levels. It also supplies protein and amino acids that repair small muscle tears that occur during training,” according to a sports dietitian quoted by the magazine. A lean cut of beef such as sirloin or tenderloin can be a great source of zinc and iron. And B vitamins, which “help convert carbohydrates into the fuel needed to make it through a training run, are particularly plentiful in beef,” according to the article’s author, Jessica Girdwain.

96% lean organic ground beef

1/4 tsp oregano

1/4 tsp cumin

1 tsp salt

1 tsp chipotle seasoning

1/4 tsp paprika

1/4 tsp cayenne pepper ( I’m into spicy right now… It aids in fat burning, so get into it)

2 chopped shallots

2 finely chopped garlic cloves

1/4 cup water

In a bowl, combine ground beef with all your seasonings, other than water, shallots,garlic. Get in there with your hands to ensure it’s mixed well.
In a large skillet, sautée the shallots and garlic on medium heat. Just to soften
Add meat mixture. Sautée and break up chunks with a spatula. Add water, and cook for another 10 minutes on med/ high heat.

Now I was complete;)

Complete nutrition. Protein, fiber,fat,and complex carbs. This is called EATING FOR FUEL.
Listen, it’s hard to stay on top of eating clean sometimes, but we can prevent binge eating and bad decisions by preparing ourselves. I always encourage pre-planned meals that include all of the nutrition your body needs, so that later on in the day, the body doesn’t say ” WTF I NEED CARBS! Remember, vegetables are a great source of carbohydrates, with occasional quinoa, lentils, and oats. If you feed your body the right things, and OFTEN, you won’t feel deprived. Also, not to mention, the right foods burn fat too, so, it’s a win-win.

My basic packed lunch:

Sharing my week in workouts with you guys! I can’t stress enough, how important and efficient it has been for me to actually write down my workout goals! It’s changed the way I train, I swear. The fact that I’ve typed it out, and shared with y’all, makes me feel completely accountable!
You know what I just thought of!!?
Since I get inspired by all of you reading my weekly workouts….. What if you sent me YOUR weekly workout schedule!? Ahhhhhhh… That would be amazing! You create them at the beginning of the week, send them to me, I POST THEM, and we can both inspire each other to stay on track! OOOOMMMGGGGG
Why haven’t we done this yet!? Ok, seriously. It doesn’t have to be gnarly, just attainable.

Ok, and I also have a confession…. Thursday: I forgot, it’s V-day… I’m gonna go ahead and cheat, and call it an off day….I’m freakin sore anyway. I’ll switch it for Saturday. Yeah, that works:) I don’t mind the gym being my Saturday night date!

How bout a bit of cardio inspiration?! I know, I know… I f*%#ing HATE cardio, but guess what….. Get over it. You know once you start, you get allllllllll crazy lady on that machine!
I found something similar to this on Pinterest I think, so it inspired me to create my own little treadmill circuit.
I get freakin bored sometimes, so it’s fun to challenge yourself. This one is great because it targets all of your body! We’ve got major inclines, sprints, walking uphill backwards, sideways, you name it. This isshhhhhhh is the bomb!
Next time you’ve got 30 minutes, try this CIRCUIT.

 

New hair, new recipes, new workouts, & meal plans.

Well, you know what day it is!! It’s WHAT I ATE WEDNESDAY.
I hope you guys found yesterday’s get fit post helpful and informative to start your new healthy lifestyle! Last night’s ZUMBA class was on fire! I burned 600 calories, and of course when I got out, all I could think about, was how I had nothing left in fridge for my weekly meal plan! You know how they say, never go grocery shopping hungry…. Well, I raided Trader Joes like an animal. I didn’t really eat dinner before class, so my tummy was rummmmmbling. I even broke open a pack of walnuts as I was shopping around, cuz I just couldn’t take it anymore! Lol

I recently decided to incorporate Casein Protein into my diet, and have been playing around with different ways to enjoy it. Actually, a lot of the ideas I’ve found, have been on Instagram. It’s amazing what kind of inspiration you can find on that thing!

Casein provides a sustained slow release of amino acids into the blood stream, sometimes lasting for several hours. (While you sleep 7-8 hrs) This provides better nitrogen retention and use by the body.Because of its slow digesting properties, casein is widely used between meals and before bed to help bodybuilders maintain muscle in an anabolic state

So this was my dinner/dessert;)

1 scoop Banana smoothie Casein

1 tbsp unflavored gelatin ( to add thickness)

1/2-1 cup hot almond milk (depending n how thick you want it )

1 tbsp pb2

Blend together, and stick it in the fridge. In an hour or two, check it. It should be thick.
This is soooo delicious, and was exactly what my body needed after my workout, before bed.

Here’s the stocked up fridge after $100. Trader joes is my Jam! I got soooooo much clean food for just $100, that’s what’s up! The best part is, it will last me all week.

Tulips mean SPRING is coming! Picked these up at Trader Joe’s for $4.99!
I absolutely love fresh flowers in my house, like, at all times.

Ok, enough with last night

TODAY’S EATS:

This morning’s breakfast was, again, inspired by Instagram. A microwave chocolate banana protein cake. Susanna Backman ( a trainer/nutritional coach) @tastyhealth has got amazing low carb, high protein ideas for every meal. You gotta follow her, and tell her From Fries To Fit is gushing about her

This was a dream. I mean… Cake for dinner!? Yes, I think so y’all.
Listen carefully though, this cake is super easy, but also easy to OVERCOOK.

INGREDIENTS:

In chocolate bowl:

1/2 a scoop chocolate
1/4 tsp baking powder
2 tsp coconut flour
1/8-1/4 cup water
1 tbsp 0% Greek yogurt
Optional: add a couple drops of stevia if you like it a bit sweeter

In banana bowl:

1/2 scoop banana
1/4 tsp baking powder
2 tsp coconut flour
1/8-1/4 cup water
1tbsp 0% greek yogurt

Topping:
1 tbsp raw almond butter
Drizzle Natures Hollow sugar free honey
Cacao nibs

DIRECTIONS:

Add dry ingredients first to both bowls, mix each well, then, add wet ingredients to each bowl. Once combined, add chocolate mix into banana mix, and use a knife to give a swirl effect.
Pop in the microwave for 30 seconds. Check it at this point, as this lil puppy over cooks super fast. Add 20-30 more seconds. It should be rising at this point. Remove, plate, and top with almond butter, honey and cacao nibs.

I didn’t have to work till ten today, so I managed to get some meal prepping done for the week.
Honestly, I don’t wanna hear that you ” just, don’t have the time” cuzzzzzzz you do. I managed to prep 4 full meals in 20 mins! It can be done people.

Lean turkey patties with only 8 grams of fat, 0 carbs, and 18 grams of protein

Cooked in a 1 1/2 teaspoon coconut oil.

Seasoned with garlic powder, 21 salute seasoning, salt & pepper.

As those were on the skillet, I pre heated the oven to 350 degrees, tossed a bag of broccoli with a pinch of olive oil, lots of lemon, and seasonings, and threw it in there to cook for 18 minutes.

While in the oven, I took advantage of the open burners, and hard boiled eggs in one, and sautéed collard greens with leeks, onions, garlic in the other.

All under 20 minutes. I love clean eating… Seriously, it’s easy to eat healthy:)

EACH LUNCH CONSISTED OF:

I put one patty, a side of broccoli, and sautéed greens topped with fat free feta in each Tupperware.
2 hard boiled eggs
1/2 cup blueberries
A 100 calorie pack of almonds.
A handful of cut up cucumbers with lemon and seasoning.

Oh, and, I almost forgot…I don’t eat lunch without my live salsa. Pretty much fermented veggies. Sounds gross, but it’s the bomb! Full of enzymes and probiotics.

Tonight’s DINNER:

Ooooooooohhhhhhhhweeeeee! Holy protein dinner of champions. Essentially, a sweet egg crepe. I know, so happy right now. I posted this on my Instagram, and it was a hit! I had it for breakfast the other day, and I couldn’t stop thinking about the next time this heavenly treat would once again meet my lips! Sooooo, tonight it is  This girl’s gone WILD over here. What’s up with me lately, I swear, it’s allllll about sweet dinners. Oh well, as long as its healthy right?

Ok, this is so simple, and delicious.

INGRIDIENTS:

The wrap:

1 egg

5 egg whites

A pinch of Cinnamon

3 drops stevia

 

The filling:

1 tbsp low fat cottage cheese

1 tbsp Raw almond butter

1/2 a cut up banana

Roll it up……

Top with chopped almonds and sprinkled with unsweetened coconut flakes.

Go ahead….eat the whole thing.. That’s right, and enjoy every second of it, cuz it’s nothin’ but good for ya! I broke up the amount of nut butter with some cottage cheese in order to reduce the fat content, and add a bit of a softer texture.
What do u think? I think you should eat this tomorrow morning…. It’s really amazing how this is actually in your diet plan. Tastes so naughty!

DESSERT:

Vanilla Casein “Panna Cotta”

Same recipe as last nights dessert, except this time with vanilla flavored casein. I couldn’t wait for it to thicken up in the fridge, so I put it In the freezer for 10 minutes, or until panna cotta consistency. This is by far, my favorite meal of the day… My ” before bed” treat. My muscles will be happy;)

On a fitness note:

I managed to pull out a quick core exercise with my Lebert equalizer.

Really, it’s more of a full body workout because you are using more than just your core to hold yourself up the whole time.

6 POWER PACKED MOVES TO GET YOU STRONG!

10 PUSH-UPS

10 DIPS

10 STRAIGHT ARM LEG LIFTS

10 KNEE UPS

10 ALTERNATING TWISTS

10 LEGS STRAIGHT. HINGE BACK, AND LIFT UP WITH MEDICINE BALL

** trust me….you will hate me after this. If you don’t own these bars, it’s fine, duh. You can use 2 chairs!

So far, I’m on track with my weekly workout schedule. I’m wearing my polar watch to keep track of my calories burned, and I’m planning my meals ahead of time. How are things going with you guys? Tonight’s agenda: BODYSCULPTING. 1 hour of circuit training, with bands, weights, lunging, crunching,squatting, you name it. I burned 350 right there. Stoked!

After class, me and J. FIT practiced planking on each other. Lol. Check her Facebook page out. It’s fantastic, and full of great info!

Goodness..today is FULL of newness! Lol

I got a new look y’all! What do you think? I got a fringe! Well…”bangs” as we say here in America;)
I was just really getting tired of me look, and working at a salon, you have the advantage to just act on impulse, and say ” eff it, just cut it!”
You see, I wanted a change without cutting off all my hair, so this was a perfect compromise;)
I’ve decided that 70’s fringe is back!

As you know, I just celebrated my 29th birthday. Thank u, thank u…
And in today’s look, I’m sporting prezzies from my besties!

SHORTS: elastic band faux leather hotpants by ZARA (thanks Jules)

TOP: H&M $14.99

SHOES: wedges by Mossimo for target. ( thanks Amy)

Damn….that was a long day…. Me and my fringe are done now;) let me know if you try any of the recipes! I wanna know how it works for you! Xo

Goodnight!

GET FIT NOW! Your FF>2F guide to weight loss

Hey everyone! Hope you guys had a super fun weekend! We are back to eating right and working out right!???ok, so on this subject…. I’ve been getting a lot of feedback from you guys in regards to making the transition to a low carb/FIT lifestyle. I love hearing rom you guys because, remember….you inspire me too! So, this post is dedicated to you, in order to help make your transition smooth and worth it. I promise the hardest part, is getting started. Once you start seeing results, you’ll be hooked.

Now… I have to say to you that, everything I share with you, are facts that have worked for me, and anyone who has tried this regimen. I am not a nutritionist and I am not a certified personal trainer but, c’mon guys… It ain’t rocket science. The thing is…we all know how to really gain results.

Number 1: You burn off more than you’re taking in.

Number 2:We supplement our bodies with whole food and non processed foods.


Number 3: we follow the 80/20 rule. ( 80 % clean 20% treats)


Number 4: we get our heart rates up for at least 1 hour. 5x a wk. ( that’s right, if you can carry a conversation, you’re not working hard enough)

Lets start your new FIT life with some motivation. Listen, I’m not gonna be there every morning in your ear, telling you to WAKE THE F*%k UP! you must be the one to make your fitness and health a priority. I’ve said it before, and I’ll say it again, it is your body, you need to become your own motivator, your own trainer. Think like one, and you will see results. ABSOLUTELY.
Remove the negativity, the ” I cants, or the I’m just sooo tired” and surround yourself with positive thoughts.

Alright, lets kick off with PHASE ONE:
Start with a clear mind, and a plan of attack. Changing bad habits is NOT easy. Trust me, I know. It’s not easy for me sometimes either, but, I find that when I have something to follow, like a program, it helps me feel a sense of accountability, and with that, comes desire, and drive to be better, and get stronger.

Have you ever heard the phrases ” Abs are made in the kitchen”? Or ” Its 75% diet”?
Well folks…this is not a lie or a joke or something someone just made up for shits and giggles.
It’s that simple. If you eat like shit, yes you will feel like shit.

A much as you are preparing your body for this change, you will need to prepare your kitchen for the change too! Time to CLEAR OUT!

If you are someone who’s been eating quite bad for a longer time now and are interested in first doing a healthy cleanse before starting the program…then you might want to check out this post.

Otherwise…I’ve prepared a grocery list for you that will keep you on track of your goals. It’s foolproof. Buy outside of this list, and that’s when we’ll have problems. Lets be honest, If it was working your way, you wouldn’t be struggling and you probably wouldn’t be reading this  It’s simple and to the point. You can create any kind of dish you would like, as long as you stick to your grocery list. I started my mother on this grocery program, and she’s lost 15 pounds, without lifting a finger for exercise. Yes, true, I swear.

This is a LOW CARB/LOW GLYCEMIC diet, with controlled portions.if you have no clue how much you should be eating, I suggest using apps like, My Fitness pal, or Calorie Counter for the first few weeks, to get a sense of how many calories you should be consuming in relation to your weight, and what your goal is. You will see, the cleaner you eat, the more you can enjoy. For serious results, were taking 1200-1500 cals a day.
Eating 5 times a day, with 20-30 grams off protein in each meal will help to keep you full and help remind your brain and body that “yes, I will be feeding you again, so…don’t store fat pleaaaase, Thank you”

Here’s your list babes! Pin it, and take it mobile with you every week when you hit the store!

Other common questions I get are:
” What do you snack on, on a low carb diet, other than meat and cheese?”

Sounds silly, but there is this stigma with low carb newbies, that all we eat is meat, bacon, cheese, and that’s it. Rubbish!

Another question being:
” What do you bake with, or what substitutions do you use when baking or making sweet treats?”

I know that sometimes, my recipes call for ingredients that may intimidate you or look completely foreign, but once you are familiar, it will amaze you how much you can make that sticks to your LOW CARB lifestyle, and is similar or better than your typical cupcakes, breads, puddings, or cookies.

So, I’ve made up a little video explaining all of the products that I use in my kitchen! Low carb style! Look them up, write them down, whatever, cuz these are essentials.

Other supplements that may be beneficial to the success of your weight loss are the following:

L-CARNITINE
(On an empty stomach. A.M.)

CLA
(With food 2 x a day)

GREEN TEA EXTRACT
( 1-2 x a day)

WHEY/CASEIN PROTEIN
( before a workout/ before bed)

KNOWLEDGE IS POWER…THE MORE YOU KNOW THE MORE YOU GROW!

Alright! Lets get into PHASE 2:
Now that you’ve got your diet plan on point, it’s time to get excited about exercise!
Below are ways to jump start a workout plan. No more excuses. This, NOW, is your time! I have a full time job, am a full time blogger, and I STILL make time to prepare meals, and make working out a part of my life.. 5 times a week. there are no excuses. Find a love for fitness.

Create a workout log for yourself with the fitness goals of that week.
Here is my example for this week, and remember, your rest, or OFF days are just as important.
Keep in mind that “OFF” day, doesn’t mean, lay on the couch and scarf down pizza, ice cream, and donuts, it simply means, you are giving your muscles a break. Your diet should remain the same. Don’t consider it a “cheat” day. I hate that word…it’s such a trigger word for me.

Your exercise schedule should include a mixture of cardiovascular training and strength training.
I have found, that the best cardio for me, is High Intensity Interval Training.I found that on Pinterest, there are some really great HIIT routines, you could do either, at home, or at the gym.

Strength training: I can’t stress how IMPORTANT this is as part of your fitness routine. Run, and run, and run alllll you want, but strength training is what’s gonna make it last,help you build muscle, and help you burn more for a longer period of time.

It’s a combination of both cardio and strength training that will keep you lean and ripped!

PHASE 3:
Tips to help you though to success! If you need a cheerleader, I will be there with freakin bells on! Anytime you need a boost, or have a question, shoot me an email, or comment below, and I’m there baby!

Cuz “god, I really regret working out” said NOBODY….EVER!

Get these great logs, that you can easily print out! Find them at Fit Station.
Follow and keep track of your progress!

And last but not least….. Make some playlist that will inspire you to get moving! Something upbeat, and powerful! Here’s my recent playlist for when I hit the gym!

I hope this helps all of you reach your highest, most FIT potential! I’ll be right there with you!
Xoxo,
Paula

Please, if you have any questions, or feel I could add to this regimen, let me know, I’d be stoked to hear from you!

ZUMBA Instructor SPOTLIGHT: Sandy Campanella

HEY GUYS!!!!!

I am soooo excited to do my first ever INSTRUCTOR SPOTLIGHT!!!!

SANDY CAMPANELLA

As you know, since last August, I have become completely ADDICTED to zumba! It’s changed my life! I have never had soooo much fun working out, I swear. When I walked into the studio for the first time, I gotta admit, I was a bit nervous. Sandy was so sweet, and assured me that it didn’t matter if I knew the steps or not. She said, ” Just make it your own, have fun with it, and the coordination will come” Well, now…I am always in the front of the class, going FULL OUT every time! I never thought that I would feel confident enough to do that, but her energy, and motivation pushes pushes me to work that much harder! I promise, you will feel the same!

Sandy’s passion for dance, music, and encouraging people to get healthy, is contagious.

So, I approached Sandy about doing a write up. About her, her style, and how to get started. I am all about promoting upcoming people, or businesses that I believe will be the best advocates of healthy lifestyles. Trust me, I wouldn’t be doing this if I wasn’t such a BELIEVER and so PASSIONATE about this FIT program. She doesn’t just teach fitness, she LIVES it.

We did a little Q & A that I hope will inspire you to make a change this new year!

ENJOY FIT FRIENDS!

FF2F:hat lead or inspired you to becoming a Zumba instructor?

SC: What led me to become a Zumba instructor was all the many years I was involved in dance. I grew up dancing Folkloric Dance and Flamenco in my hometown of San Antonio, Texas. I LOVE Latin music; it moves me to no end.  One day I was watching TV (which I rarely do) and was flipping through the channels and ran across “Zumba Fitness.”   I thought, “I want to teach that!”  A month later I was certified.

FF2F: What are the benefits to this type of exercise?

SC: There are many benefits to Zumba.  It’s a full body workout, which means you’re going to burn more calories. I have seen some amazing transformations in students who come three times a week. It’s also a GREAT cardio workout.

FF2F: do people need dance experience to take a class like this?

SC: You definitely don’t need dance experience to take a Zumba class. You need only to be willing to allow yourself to have fun and connect to the music.  Because I repeat a lot of the routines from week to week, my students who come on a regular basis get to know the routines well. The key is to not give up and to be patient with yourself.

FF2F: how long does it typically take to choreograph for your class?

SC: When I choreograph a new routine, it takes me a couple of hours. I want to find the balance of the fitness and dance element of the routine, which can take me time to find.  I always have my students in mind. I want to challenge them and yet not make the routine to difficult to follow.

Every week I make a new playlist, and that takes me about 20 minutes. I pay close attention to the order of the routines so as to challenge my students and to help them get the best workout.

FF2F: what keeps your business thriving?and why would someone choose this class?

SC: I think what keeps my business thriving is the fun factor.  I really do love what I do, and I have so much fun doing it. It’s also important to me to know my students’ names, and that, I believe, makes the environment a safe one and more personal. I also have some AMAZING students who are so supportive of each other and any new student that comes to class. I’m a lucky gal.

FF2F: what are the future plans for Sandy Campy Fitness?

SC: As for the future of Sandy Campy Fitness, I hope to add more classes. I think the key to success in fitness is variety, the time you work out, the instructor, the type of workout, etc.  I hope to add a Self Defense/Body Sculpt class and maybe a Yoga/Body Sculpt class and eventually fitness classes for kids.

FF2F: do you offer instructor training?

SC: Right now, I do not offer instructor training.  However, I encourage my instructors to come often to my classes, free of charge, so they can become familiar with how I teach and with the students.

FF2F: what words of advice can you give people struggling to get fit for the new year?

SC: It’s important to make exercise a part of your daily life. You need to make it a habit, so that, regardless of how you feel on any particular day, not exercising is not an option. Exercise and connecting to my body has gotten me through some challenging times in my life. It’s like hitting the reset button. After a hard workout, I say to any challenge, “BRING IT ON!”

FF2F: Where can we find sandy campy classes and info?

SC: You can find Sandy Campy Fitness at Independence Dance Company, 11108 Huston Street , North Hollywood, CA 91601. You can find my class schedule atwww.sandycampyfitness.com.

ALERT FRIENDS!!!

Sandy Campy Fitness is offering a GNARLY GROUPON DEAL!

$35 bucks!! Get FIT, come work out with me and meet Sandy!

Check out her reviews on yelp! 5 STARS!

Here a great 15 minute video to get a bit familiarized with Sandy and her style! She’s a little firecracker!

Running motivation for the NEW YEAR!

GOT RUNNING ON THE MIND?

Hey guys! Today, this post is dedicated to my RE-inspiration of getting my feet back to the pavement. As you know, this past year, I ran my first ever 10k, and was completely hooked. I surprised myself with how well I did actually. I had always been active, and worked out, but had never built the endurance of a runner, so I had to start at zero. I created a training schedule to keep me on track, and to get my body used to running more than one meeeeezzly mile. (the most I could do then. Yes.. believe it.) In 2 months, I was comfortable running 6 miles without stopping to walk.

Since then, (october) I’ve consumed my workouts with with other fun activities. You know I get bored;), but I think it’s time to get back into it. I miss the feeling of accomplishing a race. To me, Ms. Competitive Lady, the best motivator is a bit of fun competition! I’m sure you can relate, right?

There are a lot of things that you sure take into account before deciding to hit the streets. Mostly because it can get boring, painful, and difficult, so a lot of people give up because they just end up hating it.

Listen, I’m not saying everyone is built to run 26 freakin miles, but the point being, that running can be a great asset to an everyday FIT life. Remember… 1 mile is more than none.

I’m back to training now a couple days a week, and wanted to share some great tips with you guys to maybe give you that last little push that you may need;)

Why having a running partner works:

1. You’ve heard it before, but it’s so true: There’s nothing like good conversation to make a run fly by.

2. A partner can help troubleshoot your running form. Have him or her look at your stride and point out what you’re doing wrong.

3. Partner running is safer. Particularly for women and during nighttime running, you’re much less likely to encounter trouble if you have company.

4. Partners are good pacesetters. If you have a hard day planned, call Speedy. He or she will keep you honest. Likewise, if you want to be sure to run easy, set a running date with Slowpoke.

5. A partner is the perfect pick-me-up when you’re bored with your running. Or with life, for that matter. If nothing else, you’ll have someone to blab to about your problems.

6. If you’re apt to miss running days for no good reason, a running partner will help. You won’t want to disappoint a friend by being a no-show.

7. If you’re tired of the same old running routes, a partner is sure to know some different ones.

8. Partners make great alarm clocks. If you’ve always wanted to do more morning runs, find a morning person to run with. Added benefit: You’ll be better acclimated to those a.m. races once you’ve done some a.m. training.

Reasons to sign up for a race now:

  1. To test the waters: You don’t have to convince yourself to sign up for a marathon; there are many smaller races that will give you the sense of accomplishment and help you decide if running is for you. 5K races, for example, are great for new and experienced runners alike; even if you’ve clocked longer races under your belt, 5Ks are a great way to test your speed and improve on your time. If you’re new to running, five kilometers (or 3.1 miles) is the perfect distance to tackle as a beginner. If you’re new to 5Ks, here’s a5K training plan for beginners.
  2. To stick to your goals: If you’re like most of us, your New Year’s resolutions include a new (or better) fitness regimen. Signing up for a race now will help you not become a member of the broken resolutions club. After you sign up for a race, look for a running club to join; training for a race with newfound friends will further ensure that you stay motivated and on track.
  3. No last-minute diet plans: Sign up for a late-spring marathon now and you’ll have ample time to start a four-month marathon-training plan. Committing now will help you finish your race like you want to, but will also help you stay ahead of the game when it’s bikini weather; you won’t have to resort to last-minute diets and crazy fitness regimens when Summer rolls around.

Why strength training matters:

Runners often overlook strength training for the upper body, yet this conditioning can yield major gains in respiratory efficiency, core stability, and running economy. The mechanism here is muscle strength, which improves performance and prevents injury.

The area of a muscle correlates to the amount of force it can produce; bigger muscles produce greater force. Resistance training can increase the size of the muscle–but it can also enhance the nervous system’s ability to coordinate the contraction of muscle fibers, which also contributes to greater force. In runners, the goal is greater force without increased muscle size, or developing a big engine in a light chassis. Training duration, volume, and intensity are all variables that determine whether this desired outcome is achieved.

Finding the shoe that fits:

There is nothing worse than feeling uncomfortable while running. When the shoe is wrong for you, you tend to change the  way you run and land, which can sometimes cause injury. Avoid this, by stopping into a running store and getting properly fitted for your style. The best thing about doing this, is that they will have you run in front of them to get an idea of your habits, style , and movements. Below, are some of my faves that I’ve tried before, and had lots of luck with. Find your favorite!

Apps & playlists:

I know people who run with nothing but their own breath, and that’s fine, I’m just not one of them….

I need to stay pumped up, you know?

You can do this by creating a playlist through pandora, spotify, or from your Itunes library!

Not only do I need some serious tunes, but I need to stay motivated by hearing my improvement during my workout. The apps below are the best ones to keep you on point.

RunKeeper

Endomondo

Nike+ Running

Zombies, Run!

MapMyRun

 

Before Those First Steps!

There are very few people who should not exercise because of cardiovascular, structural, muscular, or other problems. It is very important to ensure that you are not in this risk category.

  • Before beginning any exercise, diet or other improvement program, be sure to have yourself and the program evaluated by specialists in the areas you are pursuing.
  • Specific structures and problems of individuals may require program modifications.
  • In each area, find specialists who are also knowledgeable about the positive and other effects of exercise and running.
  • Ask several respected leaders in the fitness community for recommendations of specialists.
  • Always back off any exercise or program when you feel any risk of injury or health.
  • The benefits come from regular exercise and steady adherence to a long-term program.
  • Never radically increase the amount of exercise or drastically change diet and other health elements.
  • Joining a group helps motivation!
  • Have fun and you’ll want to continue.

Are you getting stoked?!

well, one last thing.

In addition, check out this link to learn how to properly breath while running.