1/2 cup of unsalted raw pumpkin seeds
1/4 cup of raisins
1/4 cup of dried cranberries
1/2 cup of almonds
1/2 cup of walnuts
1/2 cup of cashews
1/4 of dark chocolate chips (optional)

Place all ingredients in a zip lock bag, seal and then shake.  Fast, easy, healthy and most importantly yummy!

1. Make a plan and then put it into action. Too often we go right into the action to only burn out in a couple of weeks. Participate in an activity that you enjoy. This will keep you motivated and consistent – two very important ingredients for weight loss success.
2. Write down your short term and long term goals. Make them realistic. On average, healthy and safe weight loss should be around 1-2 pounds a week—slow and steady wins the race.
3. Stay away from gimmick and fad diets—ask yourself “is this something I can sustain for the rest of my life?” If your answer is no then DON’T DO IT! Rapid weight loss is usually always followed by rapid weight gain – hence the yoyo dieting.  Eat a balanced diet of proteins, fats and carbohydrates and get your body moving.
4. Surround yourself with supportive people who we will be there to encourage you and keep you on track. Misery loves company so shake the energy drainers who would love nothing more than to see you fail.
5. Start looking at your calories in food as you would look at your money in your wallet. If you keep taking money out without budgeting then at some point you will go into debt. This is the same for calories. Watch your caloric spending being in caloric debt means you’re going to gain too much body fat. Start journaling your food this will help put your eating habits into perspective.

Healthy Trail Mix Recipe

1/2 cup of unsalted sunflower seeds
1/2 cup of unsalted raw pumpkin seeds
1/4 cup of raisins
1/4 cup of dried cranberries
1/2 cup of almonds
1/2 cup of walnuts
1/2 cup of cashews
1/4 of dark chocolate chips (optional)

Place all ingredients in a zip lock bag, seal and then shake.  Fast, easy, healthy and most importantly yummy!

In truth, for every exercise you do in the front you should do three for the back. This is because we spend most of our time slouching and rounding forward through the shoulders. For example, sitting in front of a computer, driving, eating, walking etc. This leaves us with tight chest (pectoral) muscles, which then pulls everything forward. By strengthening the back we can then open the chest up, get the shoulders back and down, and stand taller.

3 EXERCISES TO HELP BUILD A SEXY BACK

1. Bent Over Rows – Targeting the Rhomboids (centre of the back)

2. Bent Over Reverse Flys – Targeting Rear Deltoids (back of the shoulders)

3. Overhead Pull Downs – Targeting Latisimus Dorsi (broadest muscle group on either side of the back)

Perform each exercise 3x 15-20 repetitions. To find the right weight start light and perform your three sets, if you feel like you can do more reps or sets then you need to increase your weight.

3 TIPS ON KEEPING GOOD POSTURE

1. Substitute your office chair for a stability ball – this will force you to sit up straight or you will fall off

2. Always keep your core engaged 24/7 – think about pulling your belly button into your spine while still breathing (sounds silly but everybody holds their breath when doing this)

3. Constantly remind yourself to roll the shoulders back and down. Stick that chest out, don’t be afraid to show off what your mama did or didn’t bless you with. Standing tall equates to confidence and that is SEXY!

So be ready for the backless dresses, tank tops, and bikinis this season and start working on getting your sexy back.

So while most of us are making plans for a march break vacation getaway, to somewhere warm hopefully, let’s make a plan for keeping fitness apart of it as well.

5 Tips to Staying Fit and Healthy on Vacation

• RESEARCH IT– Check with the hotel if there is a gym, cardio equipment, weights, fitness classes, pool, tennis courts etc. Perhaps there are some near by trails and parks also. Nothing like taking in the sights and getting some exercise in at the same time.
• PACK IT – Bring your workout clothes and a good pair of running shoes. If you pack them you are more likely to use them especially when you see them staring at you everyday. Also you can pack a resistance/tubing band and do a quick workout in your hotel room- something is better than nothing.
• EAT IT- Always start your day with a healthy protein breakfast this will help keep you satiated and less likely to overeat throughout the day. Most hotels don’t always offer the healthiest breakfasts so I suggest you find the closest grocery store and stock up on water, snacks, fruit etc. It ‘s a healthier option plus you will save on calories and money too.
• DRINK IT- Enjoy your cocktails but remember water, water, water especially if you are going somewhere hot. We lose a lot of water in the sun and heat so you will need to replenish it. This will not only help prevent dehydration but heat stroke, which is the last thing you want while you are away.
• ENJOY IT- Travel is about decompressing and reducing stresses as well as indulging a little too, ok maybe indulging a lot…..I will leave that up to you. Be present in the moment and really enjoy and take in every second you have away with family, friends, new acquaintances and new experiences because vacations go way too fast but it is those memories that you create that will last forever.

Safe and Happy Travels!

Your Glutes are perhaps the most powerful collection of muscles in your body. They are made up of 3 muscles:

Gluteus Minimus- sits underneath the gluteus medius

Gluteus Medius- sits outside of your pelvis

Gluteus Maximus- is the biggest portion of your behind

Genetics play a big role in what type of butt shape will be predetermined for you. But no matter what butt shape you start out with, it can morph later on in life. A woman at 50 will usually have a flatter butt then a woman half her age due to hormones and or lack of exercise. Woman will especially notice a shift in fat storage from the butt to the abdominal area after menopause. And to top it off, sitting around all day on your butt will definitely make the glutes weaker and eventually forget how to fire up, which will negatively impact your entire muscular system.

While most of us hope for a Beyonce or JLo butt, we must be realistic and work with what we have. It is never too late to start sculpting, shaping, toning, and lifting your buttocks.

5 EXERCISES TO HELP LIFT YOUR ASSESTS

• Hill walking
• Incline on the treadmill
• Climbing stairs (step up every 2nd or 3rd step- this will really fire those glutes)
• Rollerblading/Skating
• Bridge lifts on the floor (lift one leg straight up to make it more challenging)

Of course, your squats, lunges, and deadlifts are all great exercises for strengthening and shaping the glutes as well, but if you incorporate some of the ones I mentioned above it adds a variety factor to your workouts. Remember, keeping the body guessing is always a sure way to prevent you from getting bored and making those muscles work a little harder.

No Butt’s about it, if you don’t move it you WILL lose it!

You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking. Enjoy this figure friendly recipe!

Chili-Rubbed Tilapia With Asparagus and Lemon

Ingredients
2 pounds asparagus, tough ends trimmed, cut into 1″ pieces
2 tablespoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon salt, divided
1 pound fish, Tilapia, Pacific sole or other firm white fish fillet
2 tablespoons extra virgin olive oil
3 tablespoons lemon juice

Preparation

Bring an inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in pan, cover and steam until crisp about 4 minutes.

Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Dredge fillet in the spice mixture to coat.

Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway 5-7 mins total.

Divide among 4 plates.

Immediately add lemon juice, the remaining 1/4 teaspoon of salt and asparagus to the pan and cook, stirring constantly until asparagus is coated 2 mins.

Serve the asparagus with the fish.

Makes 4 servings

2. Watch your sugar intake-cut down on pop, fruit punch/drinks, wine and sweets and you will notice a huge difference in that mid section.

3. Get your 7-8 hours of sleep-studies have shown that getting a good nights sleep will help increase your HGH (human growth hormone) which will combat cortisol that is released during the day.

Top Tips on how to start a fitness regime

Review these simple steps and start to put your plan into action!

1. Make a plan and then put it into action. Too often we go right into the action to only burn out in a couple of weeks. Participate in an activity that you enjoy. This will keep you motivated and consistent – two very important ingredients for weight loss success.

2. Write down your short term and long term goals. Make them realistic. On average, healthy and safe weight loss should be around 1-2 pounds a week—slow and steady wins the race.

3. Stay away from gimmick and fad diets—ask yourself “is this something I can sustain for the rest of my life?” If your answer is NO then DON’T DO IT! Rapid weight loss is usually always followed by rapid weight gain – hence the yoyo dieting.  Eat a balanced diet of proteins, fats and carbohydrates and get your body moving.

4. Surround yourself with supportive people who we will be there to encourage you and keep you on track. Misery loves company so shake the energy drainers who would love nothing more than to see you fail.

5. Start looking at your calories in food as you would look at your money in your wallet. If you keep taking money out without budgeting then at some point you will go into debt. This is the same for calories. Watch your caloric spending being in caloric debt means you’re going to gain too much body fat. Start journaling your food this will help put your eating habits into perspective.