How Many Calories Are You Drinking This New Year's Eve?

Image Credits: 123RF

    New Year's Eve and Day is around the corner and many of you are going to party hardy! Remember that all additions to liquor has calories too! Here is a list of how many calories are in your favorite alcoholic beverages & some additions. 

Alcohol, Beer, Juices & Alcoholic Beverages
Type	Calories
Piña Coloda	586
Margarita	550
Hurricane (3 fl. oz.)	160
Beer Regular (12 fl. oz.)	153
Red Wine (3.5 fl. oz.)	150
Chardonnay (3.5 fl. oz.)	147
Pineapple Juice (concentrate 8 fl. oz.)	130
Miller Light & Bud Light (12 fl. oz.)	110
Orange Juice (concentrate 8 fl. oz.)	110
Beer Light (12 fl. oz.)	103
Grapefruit Juice (concentrate 8 fl. oz.)	100
Coke (8 fl. oz.)	97
Gin, Rum, Vodka, & Whiskey (1.5 fl. oz.)	97
Sprite (8 fl. oz.)	96
Michelob Ultra (12 fl. oz.)	95
Champagne (1 glass)	91
White wine (3.5 fl. oz.)	84
Miller 64 (12 fl. oz.)	64
Budweiser 55 Select	55
Tomato Juice (canned 8 fl. oz.)	41

    Have a Happy and Safe New Years!

Battling The Holiday Bulge

Image Credits: tylerandmimiford.com

    Hello everyone and welcome back from all the excessive food and drink the holidays bring every year! Now that the fun is all over, reality has now set in, most of us have gained unwanted pounds. According to the NICHD (National Institute of Child Health & Human Development, people who are not overweight gain about a 1 pound over the holiday season. This might sound not that bad, but if you do not lose that extra pound, it adds up every year. However, it is even worse for those who are overweight and obese. Those individuals usually gain up to 5 pounds each year. 

   Gaining weight is very easy to do, but losing weight is 2 - 3x harder. The reason why it is so hard is because of our own habits as humans beings. We have been taught to sit and eat as much as we can. We have also been brainwashed to think without diet or exercise we can lose 30 pounds in one month. You can not lose weight if you do not change the amount of calories you take in. Here is an simple equation to better explain what I am saying. 

Calories in > Calories out = Weight Gain

Calories in = Calories out = Plateau

Calories in < Calories out = Weight Loss

    Simple changes in your habits can get you on the right track to lower weight and better health. 80% of weight loss is what type of foods you eat. Learn how to eat clean and stay away from fried and fast-foods. Unhealthy foods will make the gap between your weight loss goals bigger and farther to reach. The reason why is, they do not give you the substantial nutrients needed to give your body the energy to function. This is why they are called "Empty Calories". It is also the reason why around 3 pm your energy levels seem to drop rapidly. So with a bad diet, how do you expect to have the energy to workout consistently? 

    Next, pick up your level of activities. Walking is great, but if that is all you are doing, then you will end up hitting a plateau in no time. Our bodies adjust to changes in 4 weeks, that is why it is essential to change up your routine from time to time. Do not be afraid to take it up a notch. If you already walk a mile with no problems, then move it up to 2 - 3 miles. Try out jogging for one minute and walking for 2 minutes. This will pick your heart rate up and burn more calories. There are so many types of cardio to incorporate in your cardiovascular training. 

    Finally, lift some weights. Cardio is great, but adding resistance training will help you reach your weight loss goals faster! Pick 2 - 3 days a week to lift wieghts and learn how to split your body up into sections. There are numerous magazines and sources on the internet to help you learn how to do splits, total body workouts, circuits, etc. You just have to be the one to take the intiative to make your weight loss & fitness goals come true. 

    

Fun Family Games To Keep Active For Christmas Vacation

Image Credits: www.hmspress.org

    Christmas is around the corner and all the relatives are in town. Here is a great list of fun activities you and your family can do to stay active for the Christmas holiday and vacation.

1. Flag Football
2. Basketball
3. Baseball
4. Dodgeball
5. Kickball
6. Soccer
7. Family Walk
8. Family Run or Jog
9. Treasure Hunt
10. Hide & Seek
11. Bowling
12. Swimming
13. Broom Hockey
14. Rollerblade
15. Hockey
16. Ice Skating
17. Sledding
18. Snowball Fight
19. Snow Shoeing
20. Frisbee
21. Golf
22. Horseshoe
23. Badminton
24. Hiking
25. Tennis

Total Body Workout: Circuit Training

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Image Credits: www.healthabides.com

Total Body Workout: Circuit Training

    Circuit training is one of the best ways to burn a lots of calories, gain lean muscle tone, & shorten the time needed to train. This style of training can be done with 5 - 12 exercises one after the other with your rest period at the end. If you want to maximize your caloric burn, then rest only for 30 - 45 seconds. Below is an example how you can do a total body workout with circuit training. 

• Workout A
• Push-ups: 12 - 15 reps
• Squats: 12 - 15 reps
• Lat pulldown: 12 - 15 reps
• Leg curls: 12 - 15 reps
• Ez barbell curls: 12 - 15 reps
• Walking Lunges: 12 - 15 reps
• Barbell shoulder press: 12 - 15 reps
• Calf Raises: 15 - 20 reps
• Tricep Skullcrushers: 12 - 15 reps
• Rest: 30 seconds - 2 minutes
• Repeat each circuit at least 3 times!

What Is The Point Of Core Strength?

    Now a days, you hear a lot of information regarding, "Core Strength", but do you know what the importance is? The core includes your abs ( upper, obliques, & lower ), hips, middle and lower back. Think of your core as the foundation to your house. If you build your house on a weak foundation eventually, your house will have structural problems and fall apart. That is the same thing with your core. If you start lifting weights without a strong core, you are making yourself vulnerable to injury. No body wants that! 

    With my clients, I always begin their training with, "unstable environments". This means executing their exercises on stability balls, Bosu Balls, & balance discs. It does not matter how advanced you are in training, if you do not do core strengthening exercises, more than likely you have a very weak core. 

    Learn to incorporate exercises that include core strengthening with your workouts. This can easily be done by doing your exercises on a stability ball or other core strengthening equipment. 

• For Example:

Image Credits: fitnessrepublic.com

Chest Press on a Stability Ball

Image Credits: exercise.wsu.edu

Bicep Curls On Bosu

Image Credits: ourwebinfo.com

Stationary Lunge With Balance Disc

    Not only does core strengthening exercises make your core foundation solid and prevents injury, it also cuts down your waist size. In order to get a small waist, you have to workout the entire core area. Here are some examples you can include in your abdominal workouts.

Image Credits: blog.uweightloss.com

Classic Stability Ball Crunches

Image Credits: recoverfitblog.wordpress.com

Medicine Ball Twist With Legs Lifted

Image Credits: youtrain.me

Stability Ball Tucks

Image Credits: www.womenshealthmag.com

Stability Ball Back Extensions

    

   

Benefits of Using White Flour Substitutes

Image Credits: www.tshirthell.com

    I remember eating white bread all the time few years back. It was not until I found out white flour products were hindering my weight loss goals, I slowly changed my taste buds to like whole grain products. At the beginning, it took a little while for me to get used to but, I just kept on reminding myself that white breads and products were not going to give me abs. The more I got into being healthy, the more I discovered how bad white foods are. 

   White flour products are stripped of all things nutritional so that it can be "white". It is then "enriched" with synthetic B vitamins that are more toxic to humans than natural sources. It is also stripped of all fiber that is essential to make your "regular" throughout the day. Lack of fiber can lead to weight gain, hemorrhoids & other intestinal problems. In addition, people who eat lots of white breads and other products run a higher risk of Type 2 diabetes, cancers, heart diseases & many other chronic illnesses. 

   

   Prevention is the best way to live out your lives and after finding all this out, I'm more than happy to make my own breads and substitute white flour with whole grains. I know that I am giving my family the best nutrition I can offer. Next on my list is to make my own  whole grain pasta!

Benefits of Using White Flour Substitutes

• Whole Wheat or Whole Grain Flour:
• Loaded with many minerals and vitamins. 
• Women who can eat whole wheat weigh less.
• Reduces the risk of metabolic syndrome & Type 2 diabetes
• Reduces risk of chronic inflammations
• Brown Rice Flour:
• Women who eats grains weigh less
• Loaded with Manganese ( Energy & antioxidants )
• Loaded with Fiber & Selenium
• Oat Flour:
• Lowers cholesterol
• Reduces risk of cardiovascular disease
• Enhances immune system
• Lowers risk of Type 2 diabetes
• Soy Flour:
• Complete Protein
• Reduces risk of heart disease
• Reduces risk of certain cancers
• Supports child growth & development

Chest, Back, & Abs Workout

Chest

Bench press: 3 sets/ 12 - 15 reps
Inclined bench press: 3 sets/ 12 - 15 reps
Declined bench press: 3 sets/ 12 - 15 reps
Dumbbell fly: 3 sets/ 12 - 15 reps






Image Credits: www.passion4proffession.net

Back

Assisted pull ups: 3 sets/ 12 - 15 reps
Reverse grip pull down: 3 sets/ 12 - 15 reps
Iso-laterial high row: 3 sets/ 12 - 15 reps
Back extensions: 3 sets/ 12 - 15 reps with 10 second hold

Image Credits: www.ying.com

Abdominals

Crunches: 3 sets/ 15 - 25 reps

Oblique extensions: 3 sets/ 15 - 25 reps

Lying leg lifts: 3 sets/ 15 - 25 reps

Image Credits: www.webbfitness.net

Cooking At Home: Healthy Chicken Stir-Fry With Collards & Carrots

Chicken Stir-Fry With Collards & Carrots Recipe

• Ingredients:
• 2 chicken breast, sliced or cubed
• 1 medium onion, sliced
• 4 cloves of garlic, minced
• 1 bunch of collard greens, chopped
• 3 carrots, sliced
• 1/4 cup of Kikkoman Low Sodium Teriyaki
• Olive oil spray bottle

Directions: 

1. Put the wok on the burner and put the heat on medium high. Use a small spray bottle to sparingly disperse the olive oil in the wok. Add the sliced onion and saute for 2 minutes and then add the minced garlic for another minute. Now, add in the chicken and cook for 5 minutes. Next, add the Kikkoman Low Sodium Teriyaki and cook for another 5 minutes. Place the cooked chicken in a large bowl and set aside.
2. Spray a little more olive oil in the wok. Add the carrots and saute for 5 minutes. Then add the collards and cook for another 2 minutes. 
3. Lastly add the chicken and the vegetable mixture together and simmer for 3 minutes. 

One cup has only 64 calories, 7 grams of protein, 3 grams of carbs, & 2 g of total fat! It is loaded with vitamin A, C, Calcium, & Iron.

Weight Loss Challenge Winner!: Raul Hinojosa

   Here at Fit Science LLC, I began our 1st Weight Loss Challenge back in September 24th 2012. This is our winner, Raul Hinojosa! Let me give you a little back ground on Raul. He gain so much weight by eating unhealthy foods and no physical activity that Raul made himself pre-diabetic. If he did not change his habits, he would have surely been diagnosed with Type 2 Diabetes. 

   

  With the help of our Weight Loss Challenge, Raul has lost 30 lbs in weight, 5.5% body fat, 17.5 inches in total, and gained 2.1% in muscle. He also won $100 dollars for keeping up with the nutritional classes I teach and staying on track. I had a blast being able to teach him and he listened! This is why I am chose this as my career! Helping people to change their lives for the better! 

4 Important Reasons Why You Should Lose Weight

Image Credits: Yahoo! Voices

1.  Obesity

Obesity is a medical condition where the body's fat content exceeds the amount of lean body mass. This can have an adverse effect on health leading to many chronic health problems and a shortened life expectancy. Obesity can lead to chronic heart and cardiovascular diseases, Type 2 diabetes, some forms of cancer, osteoarthritis, hypertension, and difficulties in breathing during sleep. The most dangerous type of fat is "Visceral Fat" and it is located in the abdominal and torso area. Visceral fat grows between the organs, making it difficult to preform the duties efficiently. This can lead to your organs eventually shutting down and death.

2.  Lack Of Energy

Living a sedentary life (a life without much exercise) and eating unhealthy foods leads to a decrease in muscle, an increase in fat, depletion of bone density, lower back and hip problems. These factors, in turn, results in increased possibility of injury. Foods that are unhealthy are loaded with "Empty Carbs". This means that they are carbs (refined sugars, starches, & hydrogenated fats) that give no energy. Hence the term, "Empty". They are high in calories and fat with no nutritional value. 

               3.  Be A Perfect Example For Kids And Other Individuals

Childhood obesity is a big problem in America and most other industrialized cultures. 1/3 of our children and teenagers in the U.S. are overweight and obese. Not only is their weight a big problem, but their behavior disorders are too. Foods that are high in sugar, calories, & fats give kids a high and a crash just like illegal drugs like cocaine and meth. They end up having problems thinking clearly, paying  attention, concentrating, & being very irritable. This is called ADHD. 

Children follow by examples. So, if they have parents who do not eat right or exercise, they will more than likely do the same thing as their parents. Once you make the changes in your life and others see how well you look and feel, they will follow your lead.

4.  Your Appearance

They say looks are not important but, who really believes that on the inside? I put this last because, you should always want to lose weight for health reasons first. Everyone wants to have a beach body! So why not get yours? Don't you want to fit in that black dress again? For the men, won't it be great to be 32 in waist like you were in your 20's?.Yes, it will be hard, but isn't it worth it?

Arms and Shoulders Workout: Lean Muscle Tone

Arms and Shoulders Workouts: Combo Training

• Workout A
• Barbell curl: 3 sets/ 12 - 15 reps
• Tricep pushdown: 3 sets/ 12 - 15 reps
• Barbell front raises: 3 sets/ 12 - 15 reps
• Workout B
• Dumbbell Bicep Curls: 3 sets/ 12 - 15 reps
• Single Arm Reverse Grip Tricep Pulldowns: 3 sets/ 12 - 15 reps
• Dumbbell Lateral Raises: 3 sets/ 12 - 15 reps
• Workout C
• 21's with Barbell: 3 sets/ 7 upper, 7 lower, 7 complete
• Tricep Push-ups: 3 sets/ 12-15 reps
• Rear Lateral Raises: 3 sets/ 12 - 15 reps

Do You Think Eating The Same Meals Everyday Is Healthy?

Image via: Shape.com

   Back when I was attending UTPA and the Secretary of the Pre-Law Society, one of the members there had a personal trainer that gave her a diet that even I would not tolerate now. She told me she had to eat the same thing everyday until she lost the desired pounds she wanted. This was about 30 - 40 pounds, as a result, she would be on that diet for a long period of time. Even though at the time I was not a certified personal trainer or nutritionist, I knew from my research that eating the same things everyday is not always healthy. I tried to explain this to her, but she shot me down quickly. I can tell you years later, she is still overweight and has gain more weight than I knew her in college. 

   Eating the same things everyday, according to Dr. Weil M.D. and Dr. Mike Russell, is a good diet strategy to start with. However, dieting like this for the long term has lots of nutritional gaps. You are more than likely not getting enough of micronutrients like zinc and magnesium. This can lower your body's immune system making you susceptible to sickness and lower energy levels.  It also can lead to intolerance of foods you eat too often. Food intolerance can be triggered by environmental toxins, physical, or emotional stress.

 It is very important when dieting to cover all the nutrition bases your body needs. So the best type of diet is one of varied fresh foods. Stay away from unhealthy processed fast foods and eat lots of vegetables and fruits. In addition, add a multivitamin/multimineral to further ensure that you care getting enough nutrition throughout your day. 

Leg and Glutes Workout

Cardio:

Treadmill: 30 minutes

Legs and Glutes
Smith machine squats: 3 sets/ 12 - 15 reps
Smith machine calf raises: 3 sets/ 12 - 15 reps
Single leg extensions: 3 sets/ 12 - 15 reps

Skies (Side lunges) with barbell: 3 sets/ 12 - 15 reps

Standing glute kickbacks with cable: 3 sets/ 12 - 15 reps

Stiff-legged deadlift: 3 sets/ 12 - 15 reps

* If you are looking to gain muscle mass, then keep your repetitions low. 8 - 10 reps with heavy weights. 

Beginning of My Fitness Journey: Candace at 160 lbs.

                              

Candace Foxx August 2008

(This is me at 160 lbs. I know that I do not look bad, but who wants to weigh that much. I am 5'6"

tall so the weight does look good on me. Thank God all my weight is in my butt and my thighs, but who wants to have a 30" waist and wear a size 9-10 in pants. Now, I have gotten my waist done to 27 inches and I wear a size 6.)

Now, I weigh 130 lbs and wear between a size 2 - 4 depending if I am wearing jeans. My waist is 26 inches and I have tons of muscle growth, naturally!

Alamo Showdown San Antonio, Tx. 2011

(3rd Place, Figure Tall)

Naturally Fit Super Show, Round Rock, Tx. 2012

Musclemania, Fort Worth, Tx. 2012

4th Place Figure Tall Class

(My client on the left: 3rd Place Bikini Tall)

I would have never thought that losing weight would inspire me to a healthy lifestyle and bodybuilding competitions. It was all possible because, I stuck to my guns and did not give up on myself. Granted I was huge, but I do know what it is like not to be happy physically or mentally. Being physically fit not only made me look great, but it help me to quit cigarettes! I have change my life for the better and I am never looking back. Are you ready to make that change? 

Self Sabotage: " I Workout To Eat Whatever I Want"

Since I can remember, I have always heard people say, "I workout to eat whatever I want". Nowadays, with all the added sugars, fats, other preservatives, & calories....eating whatever you want is like lighting a candle at both ends. Your only setting yourself up for failure.

Our bodies are like machines, they need energy to work efficiently. The fuel our bodies use for energy is carbohydrates. Carbs have become the enemy because, people do not understand the difference between good and bad carbs. In addition, the majority of the population eats too much carbs and bad carbs in general. 

Good Carbs:

• Have 5 grams or more of fiber in each serving.
• Delivers phytonutrients, vitamins, & minerals
• Whole wheat breads, pastas, brown rice, yams, sweet potatoes, green veggies, and other plant foods.
• Fruits, fresh squeezed juices, & natural sugars (unrefined)

Bad Carbs:

• Low in fiber
• High in refined sugars & added sugars (sweets, pastries, chips, & sodas)
• Processed foods: (White breads, pastas, rice, & high fructose cereals)

According to WebMD, the average U.S. Adult eats 20 teaspoons of sugar each day. Even worse, our children and teenagers are eating up to 29 teaspoons a day. Eating too much carbs can lead to diabetes, high blood pressure, cancer, & other terminal diseases. 

You only need your carbohydrates during the first part of your day for your body to function. After 5 pm or depending on what time your day starts, you do not need them unless before a workout. Remember, carbs are fuel and if it is not used it will be stored as fat. So if you eat a plate full of carbs at night, then guess what...you have just gave yourself come extra unwanted pounds. 

When you are going out to eat, pick one carb to eat. Make sure 1/4 of your plate has a healthy protein and 1/4 of healthy carbs. 1/2 of your plate needs to be green veggies. The darker the better, because they are loaded with vitamins, nutrients, and antioxidants. For example, the typical Mexican plate has tacos or meats with rice and beans. The tortillas, rice, and beans are carbs! So pick one out of the bunch. 

Cool Fitness Gifts For Christmas

(Image Via: www.bengreenfieldfitness.com)

Christmas is around the corner and what better way to show your love than to give a gift that serves a healthy purpose. Fitness gifts are the perfect way to inspire family and friends to get in shape. They are also perfect for those you already know who are fitness freaks. This year, I will giving my family, friends, & clients different types of fitness gifts. Here are some suggestions you can get your loved one this year.

Platypus 2 Liter Water Bottle

• It stands when it is full of liquid and folds when it is empty. You can also put it in the freezer and it is BPA Free

Nite Ize TaskLit Light

• L.E.D. light that is worn on your wrist, upper arm, or ankle. Be seen when biking, running, jogging, & walking outside. 

Nite Ize Curvyman Cord Supervisor

• Do you hate when you workout and you have a cord flying all over the place. This is perfect to control  that problem. It shortens the cord by wrapping the wire around the body of the Curvyman.
• It clips on your clothes and you can clip it on your keys for storage.

I have personally tested all 3 gadgets and they are a must buy without breaking the budget. So pass the love of health by buying your special someone a gift of fitness!

Why Wait Until January To Start The New Year Right?

It's December and I hope you all had a great Thanksgiving! I'm sure many are working off that carb overload they indulged on that wonderful day. For those who are not, why wait for January to start your New Year's Resolution to get in shape and better health? Think about it, you will already have a head start and you will avoid gaining extra pounds for the next holiday coming up, Christmas!

An average Thanksgiving and Christmas plate is about 2,000 calories with all the fixings. This means you have to work out at least 4 hours to burn off. So imagine how many calories you are eating when you go for seconds and dessert! Why gain those extra unwanted pounds two holidays in a row?  Starting out with the minimum will already have yourself prepared for the next level. Changing you diet now , working out 3 - 4x a week, and waiting until Christmas to eat badly will give you some results in weight loss. You can lose any where from 4 - 5 pounds!

Start out with drinking more water and slowing weening yourself off the sweetened beverages. Sodas, diet sodas, bottled fruit juices from concentrate, & energy drinks are some of the types of beverages you need to get away from. They have added calories you do not need. You can drink water, black coffee, tea, and fresh squeezed fruit juices. Stay away from foods that are fried and do not eat your carbs after 5 pm if you wake up at 8 am. Times depend on what time you wake up to start your day. Eat lots of green veggies to get additional nutrition and fiber.

Make sure to warm up before a workout. Start out with a 30 minute walk. Each week move up the time by 10 minutes. Next think you know, you will be walking for an hour. You can do the same thing with cardio machines and cardio classes. This will add some variety and extinguish boredom.

• Example:
• Monday: Walk 30 minutes
• Wednesday: Elliptical 30 minutes
• Friday: Zumba or Step 

Weight training is also very necessary when it comes to getting healthy. Lifting weights not only make you stronger, it builds muscle which boost fat burn, it makes your bones denser, and it boost brain activity. Pumping iron can make you smart if you do it the RIGHT way! Start out with body weight exercises if you have not worked out in more than 6 months.

• Body weight exercises
• Squats
• Push ups
• Lunges
• Superman
• Stiff-leg deadlift
• Tricep dips
• Standing calf raises

Sugar: The Hidden Addiction

Sugars are found in many types of foods. They are found naturally in fruits, vegetables, & dairy products. The problem is the added sugars that most people put in their diets.  These sugars are considered "empty calories", because they are not naturally occurring, add more calories, and provides no vitamins or minerals. Extra calories means extra weight and sugar makes weight loss difficult because high insulin levels. They are found in sodas, condiments, fruit juices, soups, breads, chips, sweetened cereals and desserts.

Too much sugar can lead to tooth decay, because your mouth converts the sugar into acid that destroys your tooth enamel. It increases risk of obesity and terminal diseases. A big problem with too much sugar is that it does not fill you up, so you can consume a lot of sugar foods before you feel full. In addition, foods that are high in sugar are also high in fat!

Popular kids foods ingredients are usually start with corn, corn syrup, modified cornstarch, canola oil and high fructose corn syrup. Basically, you are feeding your child or children starch, oil, and a bowl of sugar.

For adults and children, sugar is a short-term source of energy and pleasure (a high). According to the Journal of the American Dietetic Association, kids are eating 29 teaspoons of sugar a day! About 1/3 of the children and teen population in the United States are either overweight or obese.

In a recent study at Yale University School of Medicine discovered that when sugar is ingested by children, they experience a rapid rise of adrenaline 2x more than adults. This can lead to hyperactivity, crashing lows, tiredness, irritability, & lack of concentration. Instead of giving your kids sugary drinks and prepackaged foods, give them some fruit! It is naturally sweet with fiber and vitamins they need!

Types Of Sugar

1. Carbohydrates
2. Sucrose (Granulated sugar)
3. Fructose (Primary sugar in fruit)
4. Lactose (Naturally occurring sugar)
5. Glucose (Form of sugar our bodies prefer for energy)
6. Dextrose (1 - 13 all found on the labels)
7. Maltose
8. Invert sugar
9. Brown sugar
10. Raw sugar
11. Cane sugar
12. Turbinado sugar
13. Brown Rice Syrup
14. Fruit Juice Concentrate
15. Maltodextrin
16. High-Fructose Corn Syrup
17. Honey
18. Maple Syrup
19. Confectioner's sugar
20. Molasses

Keep Active: Physical Activities For The Holidays

The Holidays are right around the corner! Thanksgiving is on the 22nd and most of you all are probably worried about making the dreaded Thanksgiving Meal. Do not stress yourself out and slave in the kitchen! This is the time that family gets together and celebrates thanks, love, & harmony. Bring your family members into the kitchen and have them assist you in making this year's meal. Make sure everyone has a job and they keep busy. This will cut your cooking by half and make it a family orientated experience! This will open up a lot of free time for the rest of the day to get active with your relatives.

Once the meal is done, take the fun outside or in an indoor play room for all to participate. Here are some ideas to stay physical during the Holidays:

• Take a 30 minute - 1 hour group walk
• Take the dog for a walk
• Wash the car
• Work on the garden
• Rake up leaves or shovel snow
• Go for a bike ride
• Roller skates and skateboards for the youngsters
• Indoor swimming
• Play physical games
• Horseshoe
• Kickball
• Dodgeball
• Flag football
• Soccer
• Golf
• Baseball
• Tennis
• Badminton
• Ping Pong
• Video Games (that make you dance or move instead of sit)
• Snow Ball Fight
• Skiing 
• Snow Boarding

Whole Wheat Banana Bread Recipe For Your Bread Machine

I really enjoy being to substitute unhealthy ingredients for healthy ones. I did the same thing to this banana bread recipe I got online. The original recipe called for all-purpose flour, white sugar, & vegetable. This is how I changed it up.

Whole Wheat Banana Bread

• Ingredients:
• 2 cups whole wheat pastry flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 2/4 cup of organic sugar
• 3 tablespoons of organic applesauce
• 2 eggs
• 2 bananas, very ripe
• Directions:

1. Place wet ingredients in the machine first and mix well. Add the dry ingredients on top.
2. Select the Dough setting and press Start. Mix the bread for 6 minutes or until thoroughly combined. When necessary, use a rubber spatula or spoon to push the dough from the sides of the bread pan. Once the 6 minutes are up, press Stop. Then, smooth out the top of the loaf.
3. Select the Bake setting and press Start. Cook for 1 hour or until the center of bread is fully baked. Allow the bread to cool off for 10 minutes and remove the bread out of the pan. Place bread on a wire rack and continue to cool completely. 

Healthy Tips To Keep You On Track For The Thanksgiving Holiday!

Healthy Tips For Thanksgiving!

1. Avoid cooking DEEP FRIED Turkey. Stay with baking, roasting or smoking your turkey this year.
2. Enjoy vegetable-based soups, fresh squeezed juices. Avoid cheesy and/or creamy appetizers
3. Try to chose whole-grain or rye breads. Limit the amount of butter and have one serving.
4. Alcohol has calories too! For example: 8 oz of a Margarita has 400 calories!
5. Stay with low-fat cooking: steamed, broiled, baked, wine sauce, boiled, poached, & stir-fried.
6. Stay away from fried, sauteed, batter dipped, cream sauce, special sauce, marinated in oil, & crispy foods.
7. Have light dressing with salads. Beware of high fat extras: cheese, cold cuts, mayonnaise-based salads, & bacon
8. Cut you meats to 6 oz. portion size of less. Fish and poultry have fewer calories than red meats. Half of you plate with green veggies, & one carbohydrate.
9. Dessert: Try eating fresh fruit or sorbet. If this isn't an option then, have some coffee or herbal tea.
10. You don't have to clean the plate. What ever you can't eat, pack it to go.
11. Take you time when eating your food. It takes 20 minutes for you brain to register that your body is full. 

Total Body Workout: Resistance Training For Losing Fat

Total body workouts are one of the many different styles of training to burn fat. I use total body workouts for clients who want to lose weight fast and can only come 2 - 3 times a week. That means that if you do a total body workout 3 times a week, you will hit each body part 3 times. Thus, the more you work the faster you can make your fat loss goals. Here is a free total workout from me, Candace.

Total Body Workout

• Workout A: 15 reps 3 sets
• Push ups
• Stiff Leg with Wide Back Row
• Jump Squats
• Rest 1 minute
• Workout B: 15 reps 3 sets
• Squat, curl & press
• Tricep Dips
• Jump Squats
• Rest 1 minute

Stiff Leg with Wide Back Row

Squat, curl, & press + Jump Squats

Lifting Weights: The 3rd Most Important Part Of Losing Weight

 

 

The 3rd most important part of losing weight and maintaining a healthy lifestyle is weight training. With a healthy diet and cardio you will lose weight, but what gives you that nice toned look is resistance training. Weight training can be done with your body weight, dumbbells, or machines.

 

A lot of women believe that if they lift weights, they will get big and bulky like men. This is the perfect example of mis-information. Women can not get bulky and buff, because we do not have enough testosterone levels as men do. In addition, we have high levels of estrogen that keep us feminine. The only way a woman can get huge like a man is if she is taking steriods and growth hormone.

 

They are different ways to weight train. If your goals are to lose weight and tone up, then you need to do high repetitions with little or no rest. You can do supersets, combos, or circuit training. In addition, do your cardio before you lift weights, this ensure high caloric expenditure. If your goals are to tone up, gain mass, and strength, then lower the repititions from 8 - 12 and lift heavier weights. Make sure you take 1 - 2 minutes rest in between each set. You can do 1 body part at a time, supersets, or pyramid loading. Also, lift your weights before you do cardio. Cardio can be from 15 - 30 minutes depending on your goals.

 



Cardio: The 2nd Most Important Part Of Losing Weight

The 2nd most important part of losing weight and maintaining fitness is CARDIOVASCULAR TRAINING. To improve or maintain health, you need to participate in different types physical activities for 30 minutes of moderate-intensity 5 days a week or 20 minutes of high-intensity physical activity 3 days a week. Cardiovascular training is essential for weight-loss because it elevates the heart and respiration rate, and uses large muscle groups. Examples of different types of cardio are:

Swimming

Biking

Spinning

Walking

Jogging

Running

Ellipticals

Stairmaster

Fitness Cardio Classes

 

Doing different types of cardio prevents your body from getting used to it and reaching the dreaded plateau. Our bodies are constantly trying to keep an equilibrium so we have to take control change our types of cardio at least every 4 weeks. I personally do different types of cardio each day, 5 - 6 days a week. This depends on if I am getting ready for competition or just to maintain my normal and fit weight.

 

 Once doing 20 - 30 minutes of cardio becomes easy for you, then either add more resistance or time. The more you do, the more calories you will burn and the more weight you will lose. However, this can only happen if you are eating healthy and expending more than you take in. Otherwise, you will only be maintaining your current weight.

 

It takes 3500 calories just to lose 1 pound. If you cut out 500 calories out of your diet and burn at least 600 calories in physical activities 5 days a week, then you have created a deficit of 5500 calories. This means you can lose, the healthy way, 2 pounds every 2 weeks. 



Easy Tips to Clean Up Your Kitchen, The Healthy Way!

• Weed Out All The Bad Foods You Have In Your Kitchen. If it is there, you will eat it. It is best to just get rid of all the salty chips, high fructose sodas, & high sugar pastries.
• Make a clean grocery list. This means as natural as possible. No instant, canned, or other ready made foods. You can eat the things you love to eat, you just have to learn how to make it better for you. Abs are made in the KITCHEN! Buy fresh or frozen FRUITS, VEGETABLES (especially green), & MEATS (chicken, pork, fish, turkey, some red meat)
• Buy the healthier option. Eating healthy does not mean you have to eat cardboard, paper, & cotton balls. Your body needs at least 20 - 35% HEALTHY FATS. So, change you salted butter for the unsalted one. Use vinagrettes for your salads instead of cream based ones. Change your cooking oil for olive oil, extra virgin, or canola oil. Put avocado instead of mayonaise on your sandwiches.
• Package foods or bottle liquids. When you have time, whether on the weekends or afterwork. Prep your food. If you cook your meats ahead of time, you are cutting out 15 minutes off of making a meal. With grilled chicken, you can make a salad, soup, spaghetti, alfredo, etc. Put your healthier oil of your choice in a SPRAY BOTTLE. This will ensure that you do not use too much of it to cook your food. Plus, it also limits all the chemicals that are in oil sprays.
• Learn your spices. Knowing how certain spices work with certain foods will guarantee in less use of salt. Too much salt will result in high blood pressure and swelling. Buy organic sugar (tan), organic salt (pink, grey, black, or gold), honey, or agave.
• Do not be scared to bomb in the kitchen. Learning how to eat healthy is something new for you. Do not chicken out just because a meal you made did not come out well. I always tell my clients, "Do you see those people on those dance competition shows, do you think they just came already like that? No, they had to practice for months to be fantastic". It is the same in the kitchen, PRACTICE MAKES PERFECT!

 

 

Healthy Cooking and Eating is 80% of the Equation

Many people want to lose weight and never make their weight-loss goals, because they do not change how they eat. The majority do not have any idea how to cook. Some do, but do not have any time. While, others are too scared to make bombs or are too lasy to cook at all.

Throughout my career as being a Zumba Instructor, NASM Certified personal trainer, &NASM Certified weight management specialist. I have noticed that telling people how to eat and cook healthy is like talking a foreign language to them. This has help me learn that they are really not to blame. If we look at all the commercials for fast-foods & restaurants, most of them depict people having so much fun and are so happy that their family is eating these types of foods. When it comes to cooking at home, commercials show it as time comsuming, disasterous, tiring, & the family not liking home cooked foods.

At the beginning, just like when you are first starting to workout, you got to look at cooking and eating healthy with a positive outlook. Otherwise, your whole experience is going to be negative and you will not be able to reach your weight-loss goals.

Next, you want to start with foods you like. For example, I first began my weight-loss journey, I taught myself how to cook whole wheat tortillas with olive oil. Later, I moved on the whole wheat bread and pizza crust. I learned about spices and healthy substitutes. I learned the differences between poach and blackened cooking styles. Also, I cook my meals over the weekend or whenever I have time available. They are packaged in single serving containers and placed in the freezer. During the week, all I have to do is pick what I want to eat for the day and take it in my mini cooler.

Then, start writing down every thing that you eat in a diary. You see the full scope of how much you are eating per day. It will more than likely show you are eating more calories than you need. Knowing what you eat will help you to make wiser choices.You can also include your workouts and how you feel throughout you journey. Having it written down on paper tends to keep people on track to make their goals.

Lastly, keep eating out to restaurants to a minimum. A lot of people tell me that it is their social scene. That is great, but you do not have to eat at a restaurant every day to keep in touch with your friends? Save going out to eat for special occasions. In addition, I have found that there are many restaurants that have the low-fat section, but how do we know they are taking precautions to make it healthier. Those cooks are just trying to push the plate out. I seriously doubt they are taking the time to carefully measure how much oil, salt, or butter they put in you plate. I remember when I asked to have some chicken wings grilled, the cook fried them and then grilled them. Sadly, I had to tell them I did not order that and they went to waste.