You are what you eat!

Food has so much effect on your feelings, attitudes and your appearance! Here are few foods that are good for skin!

  • Tomatoes
    Why: They’re full of lycopene, a phytochemical that provides red pigment and health benefits. Lycopene helps eliminate skin-aging free radicals caused by ultraviolet rays – in other words, it protects against sun damage. To reap the most benefits, heat them up: A half-cup of cooked tomatoes, for example, packs 16 milligrams of lycopene. A daily dose coupled with sunscreen will help block the burn.
  •  Mangoes, Papaya and Apricots
    Why: Got that washed-out look? Load up on some fruit. Mangoes, papaya and apricots are full of pigments called carotenoids, which are stored in the layer of fat directly beneath the skin and can improve color. “They peek through, giving you a rosy glow,” says registered dietitian Karen Ansel, a spokesperson for the Academy of Nutrition and Dietetics and co-author of “The Calendar Diet: A Month by Month Guide to Losing Weight While Living Your Life.”
  • Cocoa Powder
    Why: Flavonals, the antioxidants in dark chocolate, reduce roughness in the skin and protect against sun damage. A study published in the Journal of Nutrition found that women who drank cocoa fortified with 326 milligrams of flavonals a day had better skin texture and stronger resistance to UV rays than those who didn’t get as much of the antioxidants. Just a few ounces a day – or a standard Hershey’s Dark Chocolate bar – is sufficient. Another tasty way to get enough? Spoon some cocoa powder into your morning coffee, Ansel suggests.
  • Flaxseed
    Why: Think of these as tiny wrinkle fighters. They’re packed with omega-3 fatty acids, which erase spots and smooth fine lines. In one study, participants who had about half a teaspoon of omega-3s daily for six weeks had less skin irritation and redness, as well as better-hydrated skin, according to findings published in the British Journal of Nutrition. That’s likely because fatty acids attract water to skin cells, plumping the skin and reducing wrinkling.
  • Sweet Potatoes:
    Why: They’re full of vitamin C, which smooths wrinkles by stimulating the production of collagen. One study, published in the American Journal of Clinical Nutrition, found people who consumed 4 milligrams of vitamin C – about half a small sweet potato – daily for three years reduced the appearance of wrinkles by 11 percent.
  • Spinach:
    Why: Want to protect yourself against skin cancer? Take a page out of Popeye’s book. A study published in the International Journal of Cancer found that folks who ate the most leafy greens (more than four times a day) developed half as many skin tumors over 11 years as those who ate the smallest amount (once a day or never). That’s likely because the folate in spinach helps maintain and repair DNA, reducing the likelihood of cancer-cell growth
  • Canned Tuna:
    Why: It’s packed with selenium – a nutrient that preserves elastin, which keeps skin smooth and tight. Selenium also prevents free radicals that are produced by UV rays from damaging skin cells, protecting against sun damage.
  • Safflower Oil
    Why: If you have dry, flaky or itchy skin, take note: This common cooking oil doubles as a moisturizer. It contains omega-6 fatty acids, which keep cell walls supple, allowing water to reach the skin. Some research suggests consuming safflower oil can help ease skin problems such as dermatitis, inflammation, acne and dry skin.
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What’s for Dinner? Spaghetti Squash & Shrimp!

I love love love spaghetti squash! It is so versatile and very easy to make – best part guilt free! You can replace pasta with it and reap many benefits from the swap.

“One cup of cooked spaghetti squash only has 42 calories, compared to a cup of cooked pasta with over 200 calories. It only has 10 grams of total carbohydrates, which is one-fourth the amount you’ll get from the pasta. You’ll also get 9 percent of the recommended daily intake of dietary fiber.” Plus it has Vitamins A, C, potassium and calcium.

An easy way to serve spaghetti squash is with some shrimp and tomato sauce.

Cook the spaghetti squash. Here’s how
Devein shrimp and cook for about 3-4 minutes on each side in your  choice of oil (coconut, olive, or regular)
Add garlic to shrimp once you flip the shrimp
Sautee together
Tomato Sauce ( make your own or I’ll get a lower sugar or Simple Truth brand).
Plate shrimp and tomato sauce on top of spaghetti squash and you are good to go!

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Remember to stretch after your workout!

You finish your workout and are ready to walk out the door. Just before you leave you see a few people stretching and you think “I probably should, but i just wait to get home.” Well well well let me tell you that just because you can’t SEE the results of stretching – it is just as important to help reach your goals, whether it’s losing weight or wanting to compete.

Stretching can lead to better posture, fewer aches and pains, greater confidence, and EVEN a cheerier outlook on life (yep! sure can!). Sitting can be hard on your glutes and your back. Stretching helps keep from these muscles from atrophying over time. If stretching hurts – it’s cause you really need it. Breathe through the stretch and imagine your muscle tissues releasing. Practice makes perfect. The more you stretch the easier it is and better you will feel over all.

Here is my cool down stretching routine. Find whatever works for you! I promise with consistent stretching you will feel like a new you!

Walk on treadmill til my heart rate is down (wear a heart rate monitor so you are always aware of your heart rate). Then legs a little wider than shoulder width apart, stretch down feeling it your hamstrings, go to the right side then the left and finish back at center – holding each for about 10-15 counts.

Hip flexors right leg back in a lunge position and press hips forward and squeeze right glute, then straighten left leg and lean forward to feel the stress in your hamstring. I do this 5 times alternating hip flexor and hamstring holding about 8 counts for each stretch. Then do this same thing with the left leg back squeezing that glute and pressing hips forward then straighten right leg out for hamstring stretch on that side, again holding for 8 counts each.

Next I sit on the mat and stretch my glutes by bringing my right ankle to the top of my left knee and you’ll feel that pull in your glutes. The closer the leg is to your body the deeper the stretch. Then do a spinal twist turning to the right – repeat this on the left side.

Then I lay on my back and do some spinal twists with bent knees.

Stretch out my neck from side to side then reach high then I’m done!

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Reference here

August Abs MTFF plank challenge

Hey hey – are you up for a challenge?
Each day in August I’ll post a plank variation with directions on what to do. Get your summer abs and tighten up your core with me!  #MTFFplank so I can follow along with you!

Welllll since today is August 1, let’s get started!

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DAY 1 #MTFFplank is the high plank.

Form is key to make planks effective. Shoulders over wrists, hips square and in a straight line with your spine. SQUEEZE your belly button to the spine and spread weight evenly through hands and feet. Keep a neutral neck don’t look down or up.

Now how long can you hold it?
× Beginner – If you are new to planks start off with 10 seconds on and off for a minute repeat 3x

× Intermediate try holding 30-45 seconds rest 30-15 secs and repeat 3x

× Advanced try holding for 60 seconds, rest 10 seconds and increase 70 seconds on, 20 seconds rest and 80 seconds on, 30 seconds off and 90 seconds on, yes 4x – you’re advanced right?

× Pro do a max hold – hold til you can’t hold any more!

We are just getting started – challenge a friend and get your #augustabs with me! Be sure to #MTFFplank so I can follow you!

Start today! Email maketimforfit@gmail.com for your personalized workout program!

Don’t beat yourself up!

I used to get the worst guilt if I missed a workout or ate too much at dinner or even ate a cookie. But it’s important to remember – You are human and you don’t need to be 100% perfect all the time.

It’s simple, try to eat unprocessed foods and if you want a cookie have one maybe two, just not the whole box.

If you put yourself on a zero tolerance diet, you are setting yourself up to fail. Remember the first bite is always the best. Enjoy it then move on.  Don’t beat yourself up if you accidentally splurge!  Just don’t let it ruin the rest of the day.

One bad meal is just that one bad meal! If you crack your phone screen you don’t take a hammer and shatter the rest of it! It’s about moderation. Each meal, snack, dessert are independent of each other so don’t let one bad meal trigger a chain reaction! Plus, the longer you eat unprocessed foods and load up on vegetables the less you’ll crave sweets and other unhealthy foods!

Good luck, happy eating and here’s a quote I like to read if I get off track.

“Balance is key. In everything you do. Dance all night long and practice yoga the next day. Drink wine but don’t forget your green juice. Eat chocolate when your heart wants it and kale salad when your body needs it. Wear high heels on Saturday and walk barefoot on Sunday. Go shopping at the mall and then sit down and meditate in your bedroom. Live high and low. Move and stay still. Embrace all sides of who you are and live your authentic truth! Be brave and bold and spontaneous and loud and let that complement your abilities to find silence and patience and modesty and peace. Aim for balance. Make your own rules and don’t let anybody tell you how to live according to theirs.”
Rachel Brathen
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Fun Fitness Friday – Pyramid Run

I was very active in high school and college playing sports so running has been apart of my life for basically. I actually love love love running, but let’s be honest running on a treadmill can get kinda boring!

So I came up with this pyramid run to change it up a little bit. With this run you are constantly changing paces and the longest period of running at the same pace is 5 minutes! 5 minutes anyone can do 5 minutes! These little time goals during my run help me to keep me going!

The pyramid run alternates between running at a “race pace” (RP) and “recovery” (R).

If you don’t know your race pace I suggest setting at a mile time goal.  For example, if you want to run a 10 minute mile as your RP go 6 mph and on the R you can adjust to mph slower so 4-5 mph.
The best part is that you can always adjust as you go.

What I love about this type of run is that it fits with any type of runner from the novice to the marathon runner because you adjust the speed to whatever works for you!

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The key to remembering how many minutes that the RP minutes increase 1, 2, 3, 4, 5 and the R is 2 minutes except on the 1 minute RP.

Having little 1-5 minute goals really pushes me to keep going since I know can recover!

Hope you guys enjoy this run as much as I do! And I promise it’s not as easy as it looks! ;););)

Start today! Email maketimeforfit@gmail.com for a free consultation for a personalized workout program!

Simple and delicious salad

One of my “go-to” salad is this spinach avocado tomato salad. It’s easy and delicious.

Recipe:
Spinach leaves
Half an avocado, diced
Half a tomato,  diced
Dash of olive oil and balsamic vinegar

Viola simple, easy and nutritious! And the best part – there’s no wrong way to make a salad. Add in more of what you like and take out what you don’t.

What are your favorite salads?!

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Hitting the gym?  Email maketimeforfit@gmail.com for a FREE consultation for a personalized workout program!

Stay on track even when dining out

Headed out for dinner? Here are some tips that can help you stay on track with you fitness lifestyle goals!

One tip I use when dining out is to order half my meal. Just ask the server to box up half for you before you get it.
You’ll be surprised how much food half is, and you trick your brain because when you clean your plate you won’t feel terrible afterwards!

Another tip I use is to always get the side of vegetables! Fries have zero nutritional value, just don’t get them -you’ll be OK I promise!

You know you can order those veggies dry? They won’t be raw but they won’t use a half a stick of butter when sauteing them.

This is half of my dinner from the other night

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I got a chicken caprese sandwich with a side of zucchini and squash. That doesn’t look like half a meal does it? Portion sizes are outrageously large in restaurants and often times our eyes are way bigger than our stomach! Go to the restaurant with the mindset to order half and you’ll get to enjoy your meal without the guilt! PLUS you get leftovers!

Need a workout program? Start today! Email maketimeforfit@gmail.com for a free consultation to get your personalized workout program!

Move of the Day – Single Arm Bent Over Row

One of the most tried and true back moves out there today – the single arm bent over row, also know as the lawn mower row. This can be done using a bench too, where you rest your knee on the bench opposite of the arm you are working and with a flat back, row up. Don’t use momentum. I like this move to because you isolate your lats and rear delts and can really focus are target the muscles. When you row up squeeze for 1 count at the top and release back down. Try this as a drop set, so you as decrease reps, increase weight.
15x, 12x, 8x – that means – do 15 times (reps) on each arm then 12 reps each arm then 8 reps on each arm. You don’t need to break between sets and your break only needs to be as long as it takes you to switch weights.

BentOverLawnMowerRow

Move of the Day – Butt Kick Series

After I do a heavy lift on leg day I like to finish with some smaller muscle groups to really get that burn! I promise you if you do these three moves you will feel the burn and help shape a nice round booty!

1. Fire Hydrant – in a dog plank lift on leg laterally keeping knee bent. You’ll feel this is your abductors and your obliques!

2. Donkey Kick – in a dog plank extend leg out and raise to be in line or above your back. Remember to squeeze it as you extend.

3. Straight Leg Lift – in a dog plank extend leg out and lift it up and down squeezing into your glutes at the top. This move will help you lift your booty and strength your hamstrings!

Do each of these moves 25x on each leg…4 times! Alternate sides and I PROMISE you will feel that burn. The results will be worth it!

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For a more advanced version add a resistance band – example here

And for you own personalized workout program email maketimeforfit@gmail.com today!