Monday, February 13, 2017

Valentine's Day Recipe You will Love | Weight Loss Recipe

Celebrate Valentine's Day with this easy recipe

Here is what you need Hershey's Dark Chocolate
Organic Coconut Oil

Peanut Butter Powder

Heat 3 tablespoons of coconut oil and 2 tablespoons of honey over medium low heat. Then add dry mixture of 1/3 protein powder and 1/4 dark cocoa powder. Mix well until smooth, then add in 1 cup of walnuts and blend well.

That's it !
Enjoy your Valentine's Day

Sunday, February 12, 2017

Lose 10 lbs By Spring | Weight Loss Secrets Revealed

As a fitness pro of 18 years now- I have witnessed a terrible trend . I have to admit that it has been such a frustration for me- that I felt compelled to COACHING as many people as I could into a healthier lifestyle as well. Weight loss has become such a struggle for many of us - it's not fair that weight loss industry plays on that struggle to get PAID FROM THAT STRUGGLE. I wanted to share a few secrets to weight loss with you that gets lasting results.As always, if you  need help getting started or want greater results . I can create a customized meal/fitness plans for you that fits your lifestyle and YOUR BODY..

 Let them eat salad

Having salad is beneficial for your body because it has vitamins and minerals. However, just having salad lacks the macros needed for effective weight loss such as protein and fat. As a result, eating salads all day will not be enough to keep you feeling satisfied and full of energy. In fact, you may feel lethargic at best. Some people get headaches and cranky from lack of nutrients all day.

Run, run - as fast as you can

One of most popular forms of exercise to “run to” for weight loss is CARDIO. Cardio is an extraordinary way to burn calories and strengthen your heart; but you need to do more than run on the treadmill to get the results you want. You need to have a fitness plan so that you know what you are doing- to prevent mindless workouts ...there is no point. As a matter of fact – too much cardio can be counter- productive because you are burning up  the muscle it takes to torch unwanted body fat.

Ye of Little Plates
In order to lose weight - you HAVE GOT TO EAT.  Eating is like code for your computer. Code is a language you use to communicate to your computer to tell it how  a website should look. In the same way, food is the language that speaks to your body to tell it how to look. If your nutrition is not where it should be- you will never get the results you want to see. A sensible meal plan will help you get lasting results and feel more confident.


Body fat is a necessity for human life -it serves as insulation for us to keep warm; and also helps to regulate hormone levels. Eating healthy fat helps to burn body fat NATURALLY. Foods like olive oil, avocado, and fish not only help you get leaner, but  is also healthy for your heart as well. Even if you have high cholesterol- studies show that these foods can improve your cholesterol.

 Grab my 14- day Fat  Burning Meal Plan to get started on the right track with your weight loss goal. Join my club for motivation at your fingertips

Thursday, February 9, 2017

Get Fit Fast | Snow Day Workout

 Research shows that quick bursts of physical activity can be more beneficial than those grueling  hour long workouts.As a matter of fact, short bouts of intense activity has been scientifically proven to produce slimmer hips, waist, and may even lower blood pressure. I am a witness that it  these workouts are very effective- I use it for many of my clients. So if  you want to melt away more body fat - try this workout. I made this workout for a snow day, but you don't have to wait for the snowman to show up at your door to try it. Follow me on Instagram and let me know how many rounds you did

Leave a comment below to share the time it took to do 5 rounds

For more inspiration- join my online community here for FREE. 
Until next time- blessings to you and yours

Grab  my 14 Day fat- burning meal plan here

Monday, January 30, 2017

Get Fit Fast | How to Set Realistic Goals in 2017

Yayyyyy!!!! It's 2017 and if you are like most of us- you are pondering your fitness goals right now???  Many of my clients are more motivated about getting fit and I, too am excited to see how can improve my fitness level this year.  When you are working on your fitness goal - you want to be clear about what you want  to achieve. So , I thought in this post, that I will give a few pointers for setting up those goals.As a fitness pro/ coach- I'm always helping my clients set realistic goals . Here are just a few tips to help make 2017 your best year yet !!!!

Be Available

Look at your current routine and carve out time 3-5 days a week, so that your goals don't die from lack of planning. Don't set a goal to run a marathon- it you can only train 2 times /week.

Join a Tribe

Research has shown that we are more successful when we are held accountable. Becoming a part of a community, not only connects us - but also holds us accountable. This will help on those days when you feel frustrated, tired, etc. Becoming a part of a community  helps to change your perspective from " I have to", to  " I'm  going to".  Here's a  few great  ideas...jump in a few group fitness class, find a studio in your area or "buddy-up" with a friend to stay on track. Join my FREE  online coaching club for motivation .

Hire a Pro

There is nothing like joining a brand new gym in January and then never show up. Step two of getting started should include enlisting the help of a personal trainer to help get you started with a plan that works for you and NOT AGAINST you. For 17 years now as a Fitness Pro - I can tell you that professional assistance is how you get greater results in LESS time. You need to have someone there to watch your form and modify or progress your workouts- so you don't hit a plateau. There are so many great ideas for workouts online, but none of them can check your form or recommend  progressions for you.

The Have-Knots ( not a typo,, keep reading)

Diet, diet, diet. Unfortunately, this is also the time of the year when starting a diet is a big deal. This is where I need to remind you that starvation diets ARE NOT EFFECTIVE. I mean, of course, you will drop weight in the beginning. However, after you are done the weight will creep up again- leaving where you started OR with more to work with. You need a meal plan that can help you not hurt you. Having knots in your stomach from a low calorie, is not what you want to do to lose weight.Go for a more realistic approach with a sensible meal plan. Click here to download a FREE fat- burning meal plan. This sensible plan will help to provide energy and give you an idea of how to put your own plan together. No worries, if you need more help- I can create a customized meal plan/ fitness plan just for you :-). My services are online and email support is includes - so no more procrastinating ... let's make 2017 your best year yet.

What is your fitness goal for 2017?