Happy New Year, Y'all

I am sending out a New Year message, now, because I probably will be asleep before midnight! Yes I am that lame.  I hope everyone's New Year is filled with accomplishment and happiness.  Thanks for all of your love and support this past year, it means the world to me. 

Warrior Walk

Today I am announcing the first of our Walking for Our Warriors events...we are doing a 5K run/walk at Wildwood Nature Trail in Harrisburg, PA. The proceeds of this event go to the Wounded Warrior Project. The event will be held Saturday May 19, 2012. If you are interested in participating contact me we also will need volunteers. This event is on Armed Forces Day which is even more special.

Wanna Make a Few Changes?

SO you want to make a few changes for the new year...how about taking a little journey with me.  I am offering 12 sessions for $275...if you sign up before Sunday January 1st you will only pay $200! Saving money and getting healthy! Awesome

Coffee Regulations

We all know that coffee gives us that jolt we need.  If you don't drink it everyday you may be better off cutting it out entirely.  A study was done and it showed that drinking coffee may be more of a hinderance than a help.

Keeping Your Resolutions...

I don't necessarily like New Year's Resolutions.  I have my reasons.  What I do like to do is "wipe the slate clean"!  Here are a few ideas to keep the slate cleaning state well into the new year!  Keep a log of your activity,  accountability is everything.  Take on a challenge,  for instance, I am training for a Tough Mudder, which is an 11 mile 25 obstacle race in the Pocono Mnts in May.  Trying new things,  take a class, work with a trainer or go to a boot camp.  Give it a whirl and best of luck in your endeavours.

Holiday Break...

So I am going to be taking a few days off to enjoy the holiday.  I will be back in business on Tuesday December 27.  Enjoy your families and don't forget the reason for the season!

I have a question for you...

So most of us have goals, no matter what they may be.  It could be personal or professional, serious or superficial.  Without goals we meander through life aimlessly.  So today I pose a question to all of you.  Why are you here, what do you want, why do you get up everyday and do what you do.  What keeps you from doing what you want? I dare you all to dream the impossible!

Paying it Forward

We are gearing up for our first and hopefully annual Walk for Our Warriors, benefiting the Wounded Warrior Project.  It will be held on Saturday May 19th, 2012.  I will only be able to enter 60 participants.  So consider this not only as a beautiful day in the park, but also a way to give back to so many that have sacrificed for us.  If you can't make the race, I will set up an account that donations could be mailed to.  Also I will be having another run/walk in September benefiting the USO.  Which is a service organization that provides support and entertainment to our Armed Forces in country and overseas. 

Sweating by the numbers

If you exercise now you reap more benefits in the long run.  Not only will you have a lean body and a feel good high. If you keep moving now you can lessen the risks for over 25 diseases and health conditions later.  Workouts lower your risk of breast cancer by 30%, colon cancer by 40%, depression by 28%, heart disease by 50% and hip fractures by 40%.

Kneaded News

Chronic pain may respond to massage more effectively than physical therapy or medication.  Have a headache, work key trigger points for 30 min to relieve tension.  Massage may also reduce levels of cortisol that weaken immune system leaving you vulnerable to colds and flu.

Too Many Happy Pills

Mood boosting pills shouldn't be relied upon.  12% of all trips to a primary care doctor result in a prescription for antidepressants.  This is a 6% jump in 15 years.  Lifestyle changes, exercise and meditation may just be more effective, and safer way to lift your spirits.

How Awesome Is This????

So I am totally convinced that 2012 will be nothing but awesome!  I got my dates that I have been given to do my charity 5ks.  Saturday May 19th, Armed Forces Day will be my run/walk for the Wounded Warrior Project.  Totally Awesome! Saturday Sept 15 will be my date for the run/walk for the USO!  I am so happy and proud right now, it feels great to give back to the ones that have given us soooo very much :)

Did you Make a Resolution you can STICK WITH

I have one spot available for my New Years Resolution Boot Camp! Camp is on tues and thurs from 7 to 8 pm. It begins Jan 3 and ends Feb 2. The cost is $100. That's 5 weeks 10 sessions-basically $10 a piece! Its an awesome deal!

Keep your Mind Young

When you learn new things it stimulates cell function in the brain, keeping it healthy and youthful.  Making new connections, like finding and remembering your way around a new town is another stimulant.  Textbook studying, puzzles even mundane tasks are stimulators as well.

Mantras that Matter

"Live deliberately"
"I can do this"
"Power through it"
"If you want it, prove it"-my favorite

Nutrition Tip

Ever hear of quinoa?! Even if you did you might not know how to even pronounce it, haha.  It is a funny yet very powerful grain.  Serve it with fruit for breakfast or as a side for dinner.  One serving has 8 grams of protein!!!

Benevolence Builder

Benevolence is defined as unselfish generosity.  How many of us always find themselves saying yes to everyone's requests forsaking our own needs.  Your generosity can't come from and empty vessel, so you need to take the time to refill the tank.  Go for a walk. Get a pedicure. Take a nap. Catch a movie! Enjoy!!

The depressing reality

Its gonna happen.  The holidays come every year and so do the tempting holiday foods.  Find a way to indulge (get a taste) of your favorites without all the calories.  MY favorite, pecan pie, 503 calories and 27 grams of fat, substitute half the pecans for rolled oats and the 3 whole eggs for 1 egg and 4 egg whites. you save a ton of calories!!!

Room with a View

Its no secret that the great outdoors has positive effects on our moods.  A study that was done with residents in an apartment building showed that residents whom had somewhat of a view were more satisfied with their living arrangement and present state than those whom had nothing but buildings to look at.  So you don't have it in you to pick up and move.  That is fine, adopt some plants.

Where have we gone wrong?

4 years ago Mississippi was the only state with an obesity rate greater than 30%.  Now 11 states fit into this category: Michigan, West Virginia, Kentucky, Tennessee, South Carolina, Alabama, Louisiana, Texas, Arkansas, Oklahoma and Missouri.

Boost the esteem

Want to boost your self esteem? Choose a favorite exercise class and choose a spot up front.  When you stand in front of a mirror strutting your stuff you feel a sense of pride and accomplishment.

Christmas/New Year's Special

Ok i got it, this is my Christmas/New Years special! 18 sessions, yes that's 18 sessions for $350!!! That is a savings of $200! This is a one time only deal and this offer expires January 1st 2012.  It is for a 1 time use and must be used by February 2012. Standard rates apply if additional sessions are requested.  Hurry and book me up, my availability goes rather quickly!

7 steps to successful motivation

1.  Become your own coach-recite what your goals are every morning to keep yourself on point.
2.  Do what you enjoy-that way you will actually do it.
3.  Decide what you need to be successful and do it.
4.  Map out your schedule weekly and stick to it.
5.  Set reasonable frequent goals.
6.  Have a back up plan for late nites at work or bad weather.
7.  Ditch the excuses!!!

ROSEY?

Red cheeks are part of your internal cooling system.When your temperature rises your body cools you off by sweating but when you are warming up faster than you are cooling down all the blood rushes to your skin.  This causes the face redness.  Hit the showers or go to a cooler environment.

Posture Positives

Good posture doesn't just make you look thinner.  Good posture also increases oxygen and flexibility .

Sound heart advice...

A study has shown that people who consumed more sodium than potassium where at a greater risk for heart disease.  When the ratios were reversed so were the risks.  Potassium counterbalances the effects of sodium and relaxes the blood vessels.

Slim Shopper part 2

Soup:  Make sure the can of soup has less than 240 milligrams of sodium per 1 cup.

Slim Shopper Part 1

The term "made with whole grains" is a meaningless label phrase.  What is important is that the first item on the ingredient label is whole grain or whole wheat.  Each slice should contain at least 2 grams of fiber.

HOT TIP

Ice water is a negative calorie drink-your body burns calories warming it up.

Holiday Bootcamp

Wow that Holiday Bootcamp filled up fast!!! If I find that I am getting interest, not to worry I will run one on Monday and Wednesday from 7 to 8 pm too.  The dates are Monday Nov 28 to Wed Dec 28.  Just let me know.  I am also looking to run a Resolution Bootcamp too.  So keep it in mind and send me a message if you are interested. 

Fat Fighting Tricks

Here are a few secrets to help peel of the pounds: 
1.  Boost your metabolism with interval training.  My clients will attest to this.  I have them do 2 to 5 min of intense cardio based strength training then bring their heart rates down for approximately 1 min.  Then repeat.  This forces your body to use fat for fuel.
2.  Keep a workout log and a food journal.  ACCOUNTABILITY! Whether you are answering to me or yourself it keeps you straight.
3.  Sleep.  Yes I said it sleep. You need to get 6 to 8 hours of rest a night to refuel your body.

Motivational BOOSTERS

Sneaking in a morning workout session is a great way to have a great attitude all day.  Called an exercise high.  Make sure your playlist sets the pace for the workout.  Getting outside as much as possible is a great booster as well.

moo moo buckaroo

If you want to tone and tighten your body drink chocolate milk before and after your workout.  Why? Because women who eat protein and carbs before and after their workout build twice as much lean muscle mass.

Healthy MIND, Healthy BODY

When you are feeling crazed, take a min breathe and focus.  Its called meditation and it isn't kooky its completely normal and healthy.  Calming the mind can make your memory better.  It also makes normal tasks seem less stressful.

5 metabolism boosters

These power foods keep your motor humming faster and they are good for you, so you can shed even more over the next few months.

1.  Tuna
2. Grapefruit
3.  Rolled Oats
4.  Green Tea
5.  Hot Peppers

hour of after power

If you ask most people why they work out they will say they want to tone, slim down or lose weight! Well of course that is their goal, but did you know that the hour after their mind, muscles, hormones and metabolism are functioning in a way that makes them more receptive to stimuli and information.  Use this time to stretch and fuel your mind and your muscles! Happy workout :)

My sweet revenge...

So after 3 days of feeling like the biggest piece of turd in my life I feel almost human again.  I woke up feeling like a rockstar ready to take on the world. I even factored in a workout, not a chance.   I had to work at Dukes today. Then by 1 pm I had a pounding headache and I needed a nap, but its progress none the less.  SO I AM READY TO DECLARE THAT I AM BACK BITCHES.  HAHA!
I took revenge on the nastiness that held me down for 3 days and I am back.  I think it may be over despite the fact that I only have an appetite for mashed potatoes and ice cream and certain soups.   So tomorrow I really begin to take on the world again and work with clients and working the bar.  Wish me luck, I will probably need a nap by noon. 

ugh...

so Wednesday i became the lucky recipient of my fall cold.  at least i am pretty sure its a cold.  never have i ever felt so terrible in my entire life.  for anyone that knows me you know that i go at 100 miles an hour everyday of the week for 15 hours a day.  i have no excuses i just do.  well this damn thing has left me in bed since wed evening with barely enough energy to go to the bathroom.  for the first time in 33 years i actually stayed in bed and took off work.  for 2 reasons: i couldn't physically do either of my jobs, and that i didn't want to pass my germs along anymore than i already did.  i am surviving on mashed potatoes and ice cream.  i know i shouldn't eat the ice cream but it feels soooooooo good on my throat.  and all of the nutrition tips i have given out to clients i am changing everything.  we are going on a potato and ice cream diet because in 2 days i have lost 7 pounds wtf.  totally kidding.  if i even look in your journals and see that you did that i will flip.  so the goal now is rest and slowly get back to life...i am ready for my afternoon nap.  another thing i have had the privilege of enjoying is all the lovey time with my puppies, ruby and lulu.  i now know what they do all day long...sleep! i feel like one of them.  sleep, pee, eat, sleep...

Pain in the arse...

Working out can be a real pain in the butt. Change up your routine.  If you are going heavy on the legs make sure you are just not engaging your gluteal muscles.  Overstressing those muscles can cause small tears that lead to tightness and soreness.  Add arms and core work.  Make sure you are stretching.

Run for your life...

So you can run, thats great. You can conquer 5ks, 10 ks and half marathons.  Well now its time to tackle maybe an obstacle course run like Tough Mudder. Check out www.toughmudder.com!  It kicks ass :)

Don't drink your calories

The average American gets 22% of their calories (about 350 calories) from drinks.  Our bodies aren't registering those calories as food though.  People who cut sugary drinks from their diet lost more weight after 6 months than people who just cut calories.

Let me just tell you that I am loving all of the work I am getting done with my clients.  This is a huge shout out to all of my girls, of all shapes and sizes and goals.  You are an inspiration to me! Working with you is nothing but a pleasure and an honor :)

Confidence Pro

Instead of standing in front of the mirror thinking about what your butt looks like, think I have amazing arms and great abs. Or I have beautiful hair. Focus on your positives. We can't change what nature gave us!!!

Walk the Talk

When you are on a cardio machine, if you can barely hold a conversation you are at the correct threshold for training...

Waist line Wake UP

Skimping on sleep may cause you to gain weight.  When who got just 4 hours of sleep instead of 8 consume more than 329 calories a day...

Visualize this...

The next time you crave a big bowl of ice cream visualize yourself noshing down all those sugary calories.  It may just curb your appetite.  People who did this consumed 50% less of the junk than those who didn't!

Look better from Behind...

Do dead lifts...

The Work "out" Girl

Working 40 hours a week may be great for your career but it is not good for your health if you are sitting at a desk for more than 6 hours a day.  Ride your bike to work.  Stand up to do some of your work, this burns more calories.  Try and sneak mini workouts into your day.

NEW SPECIAL

Do you know what is even more frightening than Halloween....trying to fit into your winter wardrobe! If you want to work out and get in shape but are afraid to go it alone I am presenting the bring a buddy program.  I will train you and a friend for 8 one hour sessions for $200 total.  Split it down the middle and its only $100 a piece.  Terrific deal! Message me for details and contact info!

Getting over the Hump

People overestimate inclines by 19 degrees.  Before tackling the challenge, visualize yourself conquering any hill.  The hill wont seem as steep once you are actually running it. Most importantly take it one step at a time.

Feeling GOOD!!!

I have come to an understanding about my own power, the power of me.  I am in control of everything and I can have everything that I want.  I totally revamped my workout routines and my time schedule.  I think my next step with my training is to get a bigger studio space.  If I had a bigger space I would have been able to take on more clients for my BOOTCAMPS and would be able to offer more services and have more exposure.  I have realized that it is almost an all or nothing deal.  I need to dive in and make this priority one.  Does anyone have any ideas for different specials or programs they would like to see.  I am always looking for more input and feedback.  Things are going to be great!!!  I can feel it :)

IM BACK

I have finally got a second to sit down after returning from seeing my brother home from Afghanastan.  What an amazing experience it has been being a sister of a Marine.  I am so honored.  Our trip was an eye opening experience at a lot of different things.  It made my appreciation of our freedom and the little things even greater than it was before if that is even possible.  Which brings me to the topic of the day, STRESS, and the role it plays in our lives.  I won't lie...those 7 months were pure mental torture and I wasn't even over there.  I couldn't imagine what they went through.  It was hard somedays.  I really had a hard time somedays just getting by.  I filled my days with STUFF...anything to keep my mind off what I didn't know was going on.  It really effected my weight loss.  Stress causes us to hold on to weight sometimes.  It did me.  I would work and work and nothing because I just couldn't let it go.  Towards the end it did get better.  It really did.  I gave up sitting and waiting and went out doing.  I realized I couldn't do that to myself and Josh wouldn't want me to.  That isn't what he is fighting for.  So now I am back and back on track.  I have revamped my gym routine and am well on my way to my goals.  I still have my worries...will he be deployed again etc.  How is he doing and coping now etc.  I decided all of those thoughts will exist along with everyday life. Besides I have a lot to be thankful for :)

Get out of your "comfort" zone...

So most people who know me will probably tell you that I tend to play it safe, especially with myself.  I am a creature of habit.  I am comfortable with what I am comfortable with and that's it.  I think it is because I don't want anymore people judging me than already do.  I also as of recently have decided that I am going to begin doing things that are outside of the safe comfort zone that I have created in my little world. 
A client of mine asked me if I wanted to attend a Zumba class with her.  Now I have done Zumba before and didn't really like it, but I felt like I owed her one and why not.  I need to try things, give it another whirl.  So today was the class and I must say that I am so happy to say that I was so wrong before.  I had a blast shaking it like Shakira and I didn't feel self conscious or embarrassed. 
Then after that craziness we went running and let me tell you that shakin it kicked my booty and the run had to be cut short.  Still fun none the less.  So today I want to thank my pal- Carrie String for forcing me to face my fear of ass shaking in front of strangers.  It was a pleasure and I can't wait to do it again real soon!!!

A Great Big Eye Opener

Today as I was going about my day feeling a bit defeated (just one of those days).  I couldn't get my crap together and I was really tired.  Nothing was going my way and I felt like I was at the mercy of everyone else's decisions.  I hate that.  I had a moment of almost feeling bad when it hit me, I can do whatever I want.  I can't let anyone else's defeated attitude effect where I am going and what I want.  I can do anything.  I can have anything! When you repeat this to yourself it is amazing how it makes you feel, so empowering.  So the next time you let someone else determine your destiny, take the wheel.  You are your own pilot.

What I have been up to...

So the other day a client emailed me.  She achieved her original goal and made another one.  She wants to run. Not just for recreation but for competition.  Her next goal is to run a 5 K.  The catch, she wants me to run it with her.  Now I can run, I can do it.  It is one of those things that challenges me and mentally defeats me at the same time.  Let me explain further, If I was approached by somebody and they told me I had to run 5 miles to save my husband or family or my dogs, I could do it.  But for some reason it is one of those things that almost makes me want to say that dreaded C word I punish my clients for saying.  But guess what I agreed.  AND I agreed whole heartedly.  So in the coming weeks you will probably read some funny tails about my own achievments and struggles.  This is something that I have really wanted to do so thank you! I am excited for the push.  Even your faithful trainer gets stuck in rut sometimes.  :) Oh and by the way I started yesterday and ran my full time with a warm up and a cool down and I didn't die.  Probably because I was in my house in the air conditioning.  HAHA

Putting on the Pounds

You could gain 9 pounds a year if you continue to eat lunch at your desk during the work week.

A Friendly Exchange

Woman are more motivated to lose weight and work out when their friends and family are on the wagon too.  If none of your friends and family are joining in, get online and find a support group.

anyone interested in heading to boot camp

my bootcamps for july and august are full!!! yeah for me but if you want a piece of the action let me know and i will do my best to schedule another one!

Dig this Hobby!

Want to see your well being bloom? Take up gardening! Not only will you reap the pleasure from growing a seedling to a plant, you burn a lot of calories, boost bone density and it is said that the soil can stimulate neurotransmitters in the brain that stimulate learning.  Another added bonus fresh fruits and veggies.

Joint Resolution

Running won't make you weak in the knees.  Exercise may actually increase the amount of cartilage in the joint and helps keep it healthy.

Jumping away the Jiggle

As of late, I have been incorporating a lot of plyometrics in my workouts.  Think jumping squats and other high impact moves.  They are performed in succession over a period of time and increase speed and endurance.  The best thing is it burns a ton of calories!!

My own worst enemy

So today lets think about the things that are really keeping us from attaining our goals.  No matter what some of us find that there is always an excuse or a reason completely unrelated to us that is keeping us from getting exactly what we want.  Well to be perfectly honest, that is bullshit.  You can have everything you want you just have to want to work hard enough for it.  That is no lie.  You really need to sit and think about what is happening that is keeping you from getting there and be bigger than the issue or deal with the issue head on.  I mean it.  You can have and do anything you want. 

Posture Makes Perfect

Your mom was right, good posture makes you more confident.  Try these anti slouch moves.  Spot check your stance every half hour or so.  Build your back muscles.  Adjust your seat or get a new one.

The Booster

People who did at least 15 min of physical activity had a healthier body and mind.

BOOT CAMP

OK LADIES AND GENTLEMEN I AM WANTING TO PUT A BOOT CAMP TOGETHER FOR JULY.  PLEASE IF YOU HAVE ANY INTEREST LET ME KNOW.  I WILL BE CONSIDERING A GROUP OF 3 TO 5 PEOPLE.  THE PRICE IS DETERMINED BY THE SIZE OF THE GROUP.  IT WOULD BE HELD TUES AND THURS MORNINGS FROM 6 TO 730.  ACTIVITIES WOULD VARY.  IT IS A GREAT JUMPSTART OPPORTUNITY FOR ANYONE THAT WANTS TO GET ACTIVE. 

Breath of Fresh Air

Most people don't think about their breath, but zoning in on your breathing could drastically improve your stress level.  Most people breath about 12 to 20 times in a minute.  Slow down and take your time and try and only take 6 breaths a min.  This will improve your stress level which will improve your health.

Big Beautiful Mind

Women in a study at the Brain Research Centre in Canada who did a total-body weight training routine once or twice a week for one year scored up to 13% higher on mental-attention tests than those who took body-weight only exercise classes.  To continue challenging both your muscles and gray matter, bump up the pounds you lift once you have aced two sets of eight reps at a certain weight.  Flexing the body and the mind.

Eat Fiber to Live Longer

Women with the highest fiber intake, around 26 grams, are 34% less likely to die from cardiovascular diseases than those who eat less than that.

If you feel so incline?

When you get on the treadmill bump up the incline.  Some treadmills 0 incline may actually be a little down hill.  An incline of 1.0 will help you burn extra flab.

Friday night fallout...

Being the life of the party has its down sides, hours of outgoing activity and skimping on sleep effects cognitive health and physical performance.  The extra brain activity involved effects how much sleep you get.

Be a front end loader...

Ok if you have heard me say this once you will hear me say it a hundred times, but maybe this will convince you to comply!!!  If you do not eat breakfast within 2 hours of waking up you will slow your metabolism and slow your fat burn.  Try to get protein (to fend of hunger) and fiber (to fill you up).

We are going Bananas!!!

Womens diets are low in potassium.  This is a mineral that keeps blood pressure in check and maintains water balance and keeps nerves and muscles working properly.  We need 4700 milligrams a day.  A banana is about 10% of a bodys needs.  Try these other veggies, fruits and legumes:  baked potato, cannellini beans, small box of raisins and an orange.

Power Breakfast

1 cup of steel cut oatmeal, half a scoop of protein powder, tablespoon of almond butter, tablespoon of ground flaxseed and a handful of blueberries. Its delicious and gives you a ton of energy.

Burger rings!!

Top your burger with red onion instead of white.  The switch can lower bad cholesterol 20% in 8 weeks.

A Site for Sore Bellies

Happybellybags.com is a website where you can get groceries that are hard to find at major chains.  This web site is geared towards people with food allergies such as wheat, nut, lactose and soy.

De-stinking...

Want a little tip to remove the smell from your running shoes?  Place your sneakers outside in the sun or wash them with baking soda and vinegar!!

Pal-ing Around

Not only does being part of a group come with social benefits, but a new study shows that belonging to numerous organizations can also increase your resilience.  You get a sense of purpose and belonging from those memberships, which gives you the strength to face challenges-both physical and mental.

Slim Shopper Part 3

The best indication of a good cereal is one with 8 or fewer grams of sugar per serving.  It should also have at least 3 grams of fiber.

Slim Shopper Part 2

Soup:  Make sure the can of soup has less than 240 milligrams of sodium per 1 cup. 

I know a secret

Want to lose that flab in the middle?  Start running.  The flab you burn comes off the middle first.  You will lower your cholesterol and cut your risk for heart disease, both are linked to visceral fat, the kind that sits on your mid section.

Pump up the Volume

Of course you need to think about fat and calories when you are consuming food but you also need to think about a foods air and water content, or its volume.  100 calories of raisins or 1/4 cup is not as satisfying as 100 calories of grapes, 1 cup.  People who eat a salad piled with veggies fill up on higher density food then people who eat salads with high calorie/fat toppings.

I love to sleep do you?

Studies show that lack of sleep leads to higher BMI's.  A study that was done showed that people who lacked sleep especially children had higher BMI's due to a build up of cortisol a hormone.  So get comfy folks and have sweet dreams.

The Family Makeover

Here are three ways to kick start a family makeover.

1.  Be persistent-say your family doesn't like spinach.  Try try try sometimes all the trying takes 15 times to get them to catch on.

2.  Keep them moving-have plenty of family activities scheduled for your family.  This keeps them moving and creates an open dialogue for communication for years to come.

3.  Switch the game-have the kids switch out their video games to active video games like those for the wii or the kinect.

Shin splint bummer...

One of the biggest bummers for runners are shin splints.  Here are three steps to ease some of the pain:

1.  Just chill-when you notice discomfort cut back on your mileage or switch to non impact activity so your body can heal.

2.  Stretch your calves-stretching calves lessens the chances of developing the problem in the first place.

3.  Stabilize-look into orthotics for your arches to stabilize.

Teenage Waistland

40% of women went on their first diet when they were in middle school.  6% began dieting between the ages of 9 and 12.  This is so disturbing.  We need to teach our children how to have a healthy relationship with food and their own bodies early so this cycle stops.

Making food the Main Event

People spend more time distracted while eating today than ever before.  When you are distracted you are not aware of what you are consuming.  Put all the distractions away and focus on the plate at hand!!!

A new diabetes threat...

A recent study published in the journal of Diabetes Care show that people living in area with air quality that was slightly below the Environmental Protection Agency's limits were 20% more likely to develop the disease than those in less smoggy areas.  Researcher's were not sure why except that inhaling the fine particulates can lead to inflammation and insulin resistance.

Shoving fear out the door...

Every woman who acheived great things has had to step outside their comfort zone to do it.  Here are a few ways to challenge your mindset.  Embrace the unknown, some people stay in bad situations because the misery they feel is more comfortable than the unknown.  Believe in yourself, even the little goals you aim to achieve.  Face failure head-on, the worst that can happen is you don't succeed, try try again.

The upside of being down...

What doesn't kill you really does make you stronger.  People who experienced some form of hardship, like illness or death, reported more satisfaction with life than those with carefree lives.  These people have refined coping skills and a well developed social support network.  This makes them more resilient in the face of future challenges.

Breathe Easy...

Hopefully we wont need to debunk cold weather activity myths much longer but until then here you go.  You will not catch a cold by working out in the cold.  7 hours of running in the cold per week actually reduce your chances of an upper respiratory infection by 18%.  Healthy people without asthma and other upper respiratory problems were not likely to suffer wheezing or coughing from working out in cold weather.  Snow sports such as skiing or snowboarding can offer the benefit of improving oxygen capacity.

Zeus...

Zeus head:  noun, the guy at the gym who flexes, swaggers and gazes at his reflection in the mirror as if he were a Greek God!! hehe too funny

Negate it

Nothing is better than a little perspective.  All of us have busy lives so who wants to waste their time working out if they are just going to stuff their mouths with jelly donuts.  So here is a little perspective if you ate 1 serving of chocolate mousse it takes 60 minutes of ballroom dancing to burn it off...so now what??

Saggy knees?

You can get sleek knees with a good burn and a firm fix.  A mix of good cardio and strength training and good diet are a good fix for sagging knees.

Show off those stems!!!

Want killer legs to show off in your mini's this season?  Try this exercise:  One legged squats with a calf raise!!!  Make sure you repeat this exercise on both legs.

ASS Blaster

When taking the stairs take every other step!  You will burn more calories up to 90 extra an hour, than taking them one by one.  You use bigger muscle groups when you skip a step, since these muscles require more muscles to be active you end up burning more calories.

Gut Check!

Friendly bacteria in some yogurts speed stomach bug recovery by almost a day! Lesson learned get plenty of good yogurt in your belly.

Frenemies...

Your friends may be dangerous to your diet.  Instead of letting your friend sabotage your successes take charge.  Choose better restaurants, take part in activities that don't involve food or alcohol.  But most importantly express your concern and your desire to stay on track.  If this doesn't work limit your contact.

Size Matters

Most women say that what they weigh isn't as important to them as what size you fit into.  If being a size 2 means running on the treadmill for 2 hours a day they also say forget about it.

Curb it tips...

Next time the urge strikes to indulge try one of these tips.

Follow a schedule-eat every 3 to 4 hours and drink plenty of water.  This curbs appetite and keeps blood sugar at a healthy level.

Take a break-instead of hitting the vending machine on your break, go outside for some fresh air or take a walk.  Chat it up with a friend.  Change of routine can zap a snack attack.

Indulge a little-use your go to indulgence as a condiment.  For example dip your banana in chocolate for or for a salt craving have some lite microwave popcorn.

Head over Heels...

People who walked at least 6 miles a week reduced their risk of age-related memory problems by half.  Their brains had more gray matter volume after nine years than those who exercised less.

Laugh your butt off...

A good laugh can do more than just improve your mood.  A study conducted at Vanderbilt University in Nashville TN, found that laughing increased metabolism by 20%, and 10 to 15 min of laughing burned 10 to 40 calories.  Now this doesn't mean skip your workout but it is a great way to burn a few extra calories.

french toast or pancakes?

french toast has about 150 calories and 7 grams of fat, while a 6 inch pancake has appx 175 calories and 7 grams of fat.  the egg coating on french toast adds protein and moisture and you are less likely to smother it in syrup.  which is additional calories.

potato skins or chicken fingers?

if the potato skins have bacon on them go for the chicken fingers.  if you have the choice top your potato skins with veggies like scallions or broccoli.

nuts or dried fruit?

nuts! even though they are higher in fat and calories they are packed with vitamin e, fiber and protein.

smoothie or cereal with real fruit?

cereal! both of these options are good but most cereals are fortified with extra vitamins and minerals that most woman run short on.

we are gonna play a game!

for the next few days we are gonna play a game its called whats healthier!  lets start now.  a glazed donut or a bagel with cream cheese?  pick the donut, bagels are bigger and some are the equivalent to five servings of bread. 

Go with Grain

Oatmeal will keep you fuller than a plain bagel and is better for your ticker too.  3 servings of whole grains will cut your risk of heart disease by 15% and your risk of stroke by 25%.  Eat up!

Exercise is good for your mind...

A daily 30 min walk or a one mile run may be enough to keep your mind strong for years to come.  According to a new study at the University of Florida, regular light activity may decrease cellular aging in the brain.  Experts believe this type of oxidative damage plays a role in the loss of brain cells that contributes to Alzheimers and Parkinsons diseases.

Forgiveness...

So i just got off the treadmill and i decided that i needed to share something so very important that i realized.  Forgiveness is very liberating.  Forgiveness in every sense of forgiveness.  If you are putting off getting healthy i want you to think about something.  It is never too late.  Your body will thank you for every good thing you do to it.  Equally so it will punish you for the bad things too.  So many chronic conditions can be reversed or alleviated just by beginning a walking program.  So in a sense your body will forgive you when you start taking better care of it.  And in its own little way it will be kinder to you once you begin to be kinder to it!!! Have a wonderful evening everyone. 

Buddy up!

When you exercise with a friend or friends, it has been shown to help 66% of people maintain their weight loss.

walking or running off the bulge...

These are a few tips on how to put a boost into your walking or running routine.  Lean into your stride, this gives you more momentum.  Keep your abs tight, all of your movement should come from your core.  Flex your toes as you step this will help propel you forward.  Make sure you are challenging yourself, you should be winded even if you are walking.  Update your playlist, having more upbeat modern tunes on your mp3 player is more motivating.  If you can hike through the woods, doing so you burn more than 500 calories in an hour, if you carry a pack you burn even more.  

What to do at home?

So you want to get in shape but you don't have time or want the expense of joining a gym, no problem!!! All you need to have a great at home gym can cost you very little and is very easy to obtain.  Hand weights and resistance bands, balance board or bosu ball, stability ball, step bench and a yoga mat.  VOILA you have everything you need to start working out.  All these items can be purchased at Walmart, Target or Kmart.  So what are you waiting for?

Walk it off!

Adding 3600 steps to your day can help you about 15 pounds a year.  3600 steps  equals about 1.5 miles.

Eat to be thin!

Stock your cupboards with some of these healthy snacks that boost your metabolism: peanut or almond butter, high fiber whole grain cereal, veggie stix, almonds, walnuts, hummus, wasa crackers, whole grain bread, legumes, whole grain tortilla or pita bread, fresh fruits, ground flax meal, low sodium lunch meat, hard boiled eggs and non or low fat greek yogurt!
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5 Secrets to a Longer Life...

1.  Go to sleep.  Staying up late and waking up to early is hazardous to your health.

2.  Cultivate a sense of control.  When going after your goals know that you are the one responsible for reaching them. 

3.  Live independently within a strong community.

4.  Learn to worry less.

5.  Embrace spirituality (it doesn't have to be religion).

Best and Worst Reasons to Workout

These tips will make it easier than ever to stick to your workout regiment.

Best motivator-You can actually eat.  Working out increases your need for lean protein, whole grains and healthy fat.

Worst Motivator-You see exercise as an excuse to eat whatever you want...which is completely false.  Feeling like you can just dive into what ever you are hungry for just fills you up with empty calories that lack any real health value.

Best-You want to change your body which feels good and can actually take 4 to 6 weeks for muscles to take shape.

Worst-You think the more it hurts the better it is for you.  Which is completely false.  Torture is never good.

Best-You sleep better.

Worst-When you are tired you think a workout is more important than a nap.  Sometimes your body really needs rest.

Best-You will seem smarter kinder and more confident.  It will improve the way you carry yourself.

Worst-Your mother, boyfriend or husband signed you up for a trainer :( this is the worst of all.  Because like anything, you wont change unless you are truly ready. 

your mind set matters

Eating right and exercise matters! Don't get me wrong but don't ignore the power of the mind.  You could be your own worst enemy. 

1.  Be positive, thinking over and over again something will happen can, well help make it happen.  Retrain your brain to push out the negative thoughts. 
2.  Get visual, have a very clear image of what you want to achieve.  Every time you visualize what you want to achieve your unconscious mind gets a better idea of what it needs to achieve. 
3.  Keep a happy list, make a list of what goes right.  If we focus on what goes wrong we dwell and get in the dumps.  Looking at the positive is very empowering. 

Excl Fitnss: Make Food Fun

Excl Fitnss: Make Food Fun: "Here is an idea for couples or roommates for single foodie friends. Make food fun. Save money cook at home. Here is an ide..."

Make Food Fun

Here is an idea for couples or roommates for single foodie friends.  Make food fun.  Save money cook at home.  Here is an idea.  Once a week sit down and pick out 3 or 4 recipes for delicious meals to make at home.  Make a grocery list and take a trip to the store to pick up the freshest ingredients.  Then either work as a team or treat each other to a home cooked meal.  Save the leftovers for lunch or dinner on a busy night!  It is delicious and nutritious. 

Try this

When I work with clients, I very rarely count reps.  I time them.  My reasoning for this is because as you improve you make the exercise more difficult by adding more weight and more repetitions in an alloted amount of time.  So its challenging without challenging the mind to get over it.  Also, I am constantly telling my clients it is quality over quantity.  I hate seeing them hazardously going through motions just to get it done.  GRRRRRRRRR! Give it a whirl and see what you think.  Have a great day!

Thought for the day

"Be who you are and say what you feel because those who mind don't matter and those who matter don't mind."- Dr Seuss
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Slimming supplements...

If you are working out and watching your diet but still not loosing, you might want to think about a few key supplements.  Some of these are hard to get from food alone.  The benefits go beyond weight loss, they include stronger bones and a healthier heart.  Vitamin D, vitamin C and calcium. 

Fridays message...

Well today is simple.  Get up get off the couch and go enjoy this gorgeous weather that mother nature has blessed us with.  I mean it.  Today is February 18, its going to be almost 70 today!!! I have to work all day so I made sure i got up and was out to play by 5 am!

Change...

I don't think there is a person in the world that can't think of one thing they would like to change about themselves.  Bad habits can be one of the most ugliest demons we carry with us.  So I have been thinking about this a lot. A habit that you want so badly to change is a burden you carry with you.  It is ugly and makes you feel disappointment when you give in to temptation or slip.  Think of it this way, you are bigger than that demon.  You don't need that cookie, piece of cake, that last drink or that cigarette.  Mind over matter.  It won't kill you to stop and you will survive and be so proud of yourself for doing so. 

Health and wellness as a natural cure

I understand the marvels of modern medicine. The things they do are amazing. I also know the amazing properties of health and wellness, mind and body. So, while having a good relationship with your doctors is important, finding a cure for what ailments you might have can be as simple as diet and exercise. So before you begin popping 8 perscriptions a day, try working out and eating right and you may be pleasantly suprised with the outcome!
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Adventure Run...

I don't know if I am allowed to do this but I guess I will deal with that later.  Mills Adventure Running are holding one of their Adventure Runs on  Saturday May 14, 2011 at Lower Allen Park. What is an Adventure Run?  It is a 2.8 mile run with obstacles throughout.  This adventure run benefits the Wounded Warrior project.  The Wounded Warrior project provides assistance to our wounded soldiers.  You don't need to collect money you just pay the $40 registration fee.  There are prizes but really it is a lot of fun, and what better cause to give to then to the men and women who have given so much for us.  Check it out at www.millsadventurerunning.com and www.woundedwarriorproject.org. 

put me in my place

Since I have decided to share more of my personal stories, why not share this one.  My mother bought a cherry pie from the ladies at the church.  She gave it my husband and I. I in turn gave half of it to a friend of mine because the last thing either of us need is a cherry pie laying around.  Well, last night after dinner he asked me to get our half of the pie out.  To me that means we get to enjoy some of it.  I only wanted a few bites.  So while he was sitting on the couch. I got a fork out and had 4 to 5 bites.  He got off the couch ran over and started spazzing out that I was hogging up the whole thing.  I was humiliated and defeated.  This all coming from the guy who would eat a half gallon of ice cream in one sitting.  I really don't think he meant to hurt my feelings or make me feel like dirt.  I just think he was "protecting his territory". So in the mean time, I had enough and I went to bed.  It was 8:30, honestly I had nothing nice to say and didn't want to say anything that I would regret! This morning I wake up at 5 am to take the pups to the park and go for our 3 mile walk.  What I realized was that I wasn't as upset about what he said, that is his issue. I was upset that I let him make me feel that way.  So lesson learned, don't ever let anyone make you feel like less of the awesome person you truly are.  OH and also, he ate the rest of the pie, hope he can live with that. 

Food at home!

Food at home is usually one of the best choices someone that is watching their diet can make.  Mainly because you have total control over what you are putting in your bodies.  Another benefit of eating at home is saving money. I know personally, my husband and I can average a $40 tab when we go out for one meal.  When I grocery shop for one week that is half of the bill.  So to put it to the test, I decided to make as many meals from fun healthy recipes I found at home for as long as possible.  So far in the past two weeks we haven't gone out to eat once, due to leftovers and such.  I feel great and my wallet thanks me too.  The only draw back is unloading the damn dishwasher haha! So I challenge you to try the same you will feel so good! It is also something you can do together and have a lot of fun in the process!

My own personal struggles...

I think one thing I can do to make this thing all a little bit more attainable for my readers is to include some of my own personal issues.  I like to think that I am very approachable and have all of my own issues.  My biggest issue is that I have the hardest time making the time for myself.  I have two jobs and tons of stuff going on in my own life just like everyone else.  I even went as far as sitting down one day and writing out my schedule for everyday of the week, hour by hour.  I lived by it for 2 days until I slipped and made myself so upset that I felt extremely disappointed in myself.  But i decided that I will do the best that I can do everyday.  Even if that best means I have to stop and take a nap. 

Do as I say?

They say that doctors make the worst patients.  Well it goes along with the adage,"do as I say not as I do".  So i got my own words thrown back in my face yesterday.  I was sick for two days, and on day two I was refusing to cancel appointments with clients.  I hate canceling. I have an obligation to my clients regardless of what is going on in my own life.  Until yesterday, when I packed it in and went home I fell asleep around 9 pmish.  I didn't open my eyes again until 7 am and it was fantastic! I want to thank my little friend for putting me in my place haha!

Leave your desk...

47% of workers almost always leave their desk for lunch which is awesome! If you are one of those who do not leave their desk try doing so for 10 min at lunch time.  You will return with more energy and less stress!

Diet soda is ok right?

Quit drinking diet soda for the simple reason that it makes you crave sugar. 

love carbs?

At least 80% of your pre-workout meal should be carbohydrates. Try a non-sugary cereal and milk and a banana or an English muffin with almond butter and honey.

Cheating can be a positive thing...

Allow yourself two cheat meals a week.  Not an entire cheat day because when you wake up the next morning its hard to get back on the wagon AND you feel like garbage.  It serves as a positive motivation and tricks your body into burning more fat during the week according to new research. 

Slow down your drinking...

Resist the urge to gulp your water bottle's entire contents at workouts end.  Sip no more than 16 ounces an hour.  More than that you may pee all the benefits away. 

Lift weights to lose weight

Strength training makes you burn more calories overall than cardio alone. It has been found that women who lifted weights three times a week for 25 weeks lost an average of 4 pounds more body fat.

Embrace the pale...

Using a tanning bed before you're 30 ups your skin cancer risk by 75% according to the International Agency for Research on Cancer.

Count on you

Its ok to want support from the people you love that surround you. If you can't love and support yourself who can you count on! Now give yourself a hug because everyone is beautiful and amazing in their own way!
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Heart burn...

If you are feeling the burn of heartburn, sleep on your left side.  This restores the curve of your esophagus which helps block stomach acid from creeping up.

PMS

Got the PMS blues??? Eat foods with 600 mg of calcium a day to curb fatigue, cravings and blue moods!!! Exercise is a must too

Heart attack and stroke prevention

I know what you are thinking...I am in my 20s I am not worried about this now.  Well let me tell you that everything you do now has an effect on what happens 10-15 years down the road. Here are some tips.
1.  Family history-if you have a family history it is never too early to have screenings done for early warning signs of trouble.
2.  Healthy restaurants-these are two red flags saturated fat that raises  LDL (bad cholesterol) and excess sodium. So if your lifestyle includes eating out a lot find better choices to do so.
3.  Quit smoking-enough said...and if that isn't enough a pack a day habit costs you approximately $1000 a year.
4.  Monitor your portions-cutting oversized portions sheds 5% body weight.
5.  Logging at least 30 min of aerobic activity can cut your heart disease risk.

I am always tired!!!!

Could one of these be the reason you are always dragging?
1.  Slouching could be the reason.  It takes more energy for your body to stay upright when you are slouched over leaving you less for the rest of the day.
2.   Your breakfast cereal despite its claim of higher fiber content still contains higher sugar contents then accepted leaving you set up for a nice crash later!
3.  Cabin fever-get outside if even for 20 minutes it will make you feel more alive!
4.  Energy drinks are loaded with caffeine which makes you feel full. Instead eat a snack with complex carbs and protein like hummus and a whole wheat pita.

Have a great day guys

Bloated Belly?

Don't you hate when you feel belly bloat? I have a few possible solutions to the all to uncomfortable problem. 
1.  remove the air-skip gum, using straws and bubbly beverages.  They bring air into your bowel that puffs up your belly.
2.  introduce fiber slowly-if your body isn't used to fiber and you don't know what your excess fiber level is the build up could sit in your colon and ferment and create gas.
3.  try eating (good) yogurt-it has good bacteria that sits in your guts and aids in digestion
4.  avoid high fructose corn syrup-this like fiber sits in your guts and ferments
5. MOVE-it makes the gas move through your system. So get off your butts and exercise

I love to sleep do you?

Studies show that lack of sleep leads to higher BMI's.  A study that was done showed that people who lacked sleep especially children had higher BMI's due to a build up of cortisol a hormone.  So get comfy folks and have sweet dreams. 

STRESSSSSSSSS!

Chronic stress raises your risk for obesity, hypertension and other ailments. Use these tips to help alleviate the symptoms:
1.  Be more organized and when deadlines are looming you may find this helps.  Take deep breaths and go to your happy place. 
2.  Delegate home chores so there is a balance.
3.  If bills are piling up call your creditors and lenders and see if there is something they can do to lower payments or adjust billing times.  Stay in and save your money.
4.  Take a mommy time out.  Take a minute to remove yourself from the chaos. 
5.  Remove toxic friends from your environment. 

6 easy swaps that can help you loose weight

Try these quick changes that will reduce calories and help you loose weight over time
1.  make your own vinaigrette instead of the oily store bought: 1 tsp oil 2 tsp vinegar
2.  PBJ sway the jelly for fruit
3.  Coffee:  instead of loading up with full fat cream make it with 3 oz of 1% milk and 1 sugar
4.  2 eggs scrambled with cheese: exchange one of those whole eggs for 2 egg whites and used reduced fat cheese.
5.  tuna salad: used reduced fat mayo and dijon mustard
6.  down sized your ice cream and replace with frozen yogurt and fresh fruit

More information to follow

Right now I am working on different research like how to's and disease prevention to better educate my readers. Stay tuned its going to be exciting.

Even more hooked up

Just set up my email to blog by blackberry!
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Never go more than 4 hours without food...

Are you fading between lunch and dinner? Grab a quick snack.  If you grab a snack your body won't go into a fit thinking its starving and it won't be as likely to release that harmful cortisol and go into fat storing mode!

22 fat burning foods...

The moment you have been waiting for the list of food you SHOULD eat and eat a lot of!

   all vegetables, avocados, black olives, coffee, halibut, wild salmon, sardines, shrimp, tilapia, trout, dark  chocolate, fresh fruit, fresh herbs and spices, low sodium beans, mushrooms, agave (a sweetener), raw honey (a sweetener), truvia (a sweetener), nuts and seeds, onions, organic greek yogurt, russet and sweet potatoes, sea vegetables (arame and nori), squash (pumpkin, spaghetti), tea, tomatoes, whey protein powder, whole grains such as barley oats quinoa whole wheat bread, whole organic eggs fortified with omega 3 fatty acids

Now eat up!

HORMONES-Foods to eat sparingly

The following is a list of 5 foods to only use sparingly:
   1.  alcohol-2 glasses of wine per week max
   2.  full fat cow cheese and dairy products-not including greek yogurt
   3.  oils-olive oil and coconut oil are the healthiest
   4.  table salt
   5.  tuna

Since we are talking about hormones...

Here is a list of food to avoid because of the effects they have on your hormones and your fat burn:

   bamboo shoots, butter or shortening, dried fruit such as apples and apricots, granulated sugar, millet, noniodized sea or kosher salt, peanuts, pinenuts, processed soy, swordfish, shark, white flour

   avoid this food if you find any of these ingredients:  artificial color, trans fats, MSG or high fructose corn syrup

Tips to give your weight loss more oomph...

Did you know that even if you think you are doing everything right you could be sabotaging your weight loss.  Our hormones are the key to effective weight loss.  When our hormones are out of whack we are tired and get fat.  So let me simplify this for you.  Everything we consume and everything we do effects our hormones.  Our hormones effect every body process.  So we really must be very kind to them.  In turn they will be kind to us so we get the results we want.  
1.  Purge processed food.
2.  Get more sleep-this one is so very important. When we lack sleep our bodies produce cortisol a stress hormone that is linked to belly fat storage.
3.  Eat enough calories. If we cut our calories too low your body will start pumping out cortisol and storing everything as fat. 
4.  Find some time to relax!

Resolution solution...

So have you blown the resolution already? Fear not my friends.  I have a few tips to get you right back on track. Make sure your goal or goals are realistic and specific.  Try and not have too many super ambitious goals.  It could sabotage you.  Get support to help you achieve your greatness.  Remove yourself from toxic environments.  Most importantly if you slip, use that as a little lesson for what may have gone wrong!

Fun Fact # 5

By losing 20 pounds, overweight women decrease their risk for breast cancer by 19%.  Fat cells produce excess estrogen, which may play a role in the proliferation of cancer cells. 

Fun Fact #4

Overweight people who lost 15 or more pounds reduced their risk for hypertension by as much as 28%.  Weight loss lowers pressure within the blood vessels putting less strain on your heart!

NEW SPECIAL ALERT

HERE IS THE NEW DEAL.  IF YOU PURCHASE 12 SESSIONS FOR THE PRICE OF $350 YOU GET 6 FREE.  THAT IS A SAVINGS OF $200!!!!! PRETTY AWESOME HUH?

Fun Fact #3

If you weigh 150 just by shedding 11 pounds you cut your risk of osteoarthritis of the knee by 50%. Each pound of excess weight translates to 3 to 6 pounds of extra pressure on your knee when walking or running!

Excl Fitnss: Fun fact #2

Excl Fitnss: Fun fact #2: "If you lose 9 pounds, which is approximately 5 % of body weight caused obese women to have a 19% jump in blood flow to the womb causing them..."

Fun fact #2

If you lose 9 pounds, which is approximately 5 % of body weight caused obese women to have a 19% jump in blood flow to the womb causing them to be more fertile. 

Fun fact i found...

If you lose 2 pounds, which is approximately 1% of weight loss, obese subjects odds of developing type 2 diabetes drops by 16%!!! That is amazing.  I will have more fun facts to follow!

Told you so...

STUDIES HAVE FOUND THAT HEALTHY LIFESTYLE CHANGES MAY WORK BETTER THAN PRESCRIPTION MEDS WHEN IT COMES TO PREVENTING METABOLIC SYNDROME.  METABOLIC SYNDROME IS A COMBINATION OF SYMPTOMS THAT INCLUDE ABDOMINAL OBESITY, INSULIN RESISTANCE, HIGH TRIGLYCERIDES AND HYPERTENSION. 

How can exercise help my diabetes?

Exercise can help control your weight and lower your blood sugar level.  It also lowers your risk of heart disease, a condition that is common in people with diabetes.  Exercise can help you feel better about yourself and improve your overall health.

New Years Day Sale

Happy new year everyone! I woke up this morning feeling a little krazy! So I decided to do a one day only sale! Here is the deal you can get 24 sessions for $300. Only today! This sale ends at midnite tonite. That includes fitness training and nutrition coaching. Just message me, email or text your interest by midnite and the deal is yours :). Take your health back in 2011! My email address is exclfitnss@yahoo.com. My phone is 717-608-1260. Best of wishes for the new year!