Fitone

Health and Fitness information to improve your quality of life


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Six Pack ABS -Try My Intense AB Circuit

Ready for an intense workout that will get your heart pumping and  will help you create lean, defined abs?

It’s the weekend, don’t let it destroy your progress and hard work you put in during the week 🙂  It’s ok to plan one cheat meal but offset it with a little more activity and clean eating the rest of the day.

The abdominal muscles can be the hardest to uncover and define as it is one of the areas many people store fat.  To see definition in the abs requires a clean diet and a workout plan that includes cardio, weight training and core work.  Check out my ab circuit that will help get you started.  20170613_075037

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Things Will Only Change When I Change

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We all struggle with making peace with our food choices, finding time to exercise and balancing family life. So learn to enjoy each day with a goal to do the best you can by making healthy food choices and increasing your activity during the day. Lose the guilt when you can’t find time for your workout or if you slip up and cave in to that piece of pizza or doughnut.


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Life is a roller coaster ride; learn to find balance and peace by losing the “all or nothing” attitude and always picking yourself back up and getting back on track. Fuel your body with what it needs to stay healthy and active most of the time but learn to enjoy, splurge and celebrate life’s special moments without the guilt.


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You Control Your Health

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Although hereditary factors can play a part in some diseases, you have a lot more control of your health than you might think. Your body is an amazing machine designed to heal, but with continued abuse of unhealthy food choices and inactivity, you can end up with permanent damage. There comes a point where your body gives in and stops fighting. You are left with an increased chance of developing diseases such as: diabetes, high blood pressure, cancer, or auto-immune disorders.

Once this occurs you have damage that can’t be reversed. Diabetes can lead to blindness, loss of limbs, and even coma. Heart disease and hypertension can cause heart attacks, stroke, and leave you dependent on others for your care.

You have the ability and the choice everyday to make good decisions regarding your food choices and activity level.  Don’t wake up one day and regret the opportunities you had to take care of yourself and live a better quality of life.

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Click on this link to read my article on six steps to reduce fat and get lean

Don’t wait another day to start making small changes to your diet and lifestyle. You will be amazed at how much better you feel mentally and physically as you begin to decrease consumption of junk foods and develop a consistent exercise program.

LAU HANLY reports in the article:

Short-Term and Long-Term Effects of a Healthy Diet

Over the course of your life, the benefits of a consistently healthy diet really add up. You are less likely to develop cancer, arthritis, memory loss, dementia and macular degeneration. You’re at a reduced risk of getting heart attacks, blood clots, of sustaining falls and fractures, of getting diabetes, and of having nutritional deficiencies that otherwise become more difficult to treat as you age. You’re also likely to live longer, and to be happier and more active than people who have eaten a less healthy diet.


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Yum Easy No Bake Protein Balls

I love Sunwarrior protein.  Here is an amazing quick recipe on their site for an easy, healthy snack that tastes delicious.  Check it our at  Sunwarrior.com

RE: https://sunwarrior.com/healthhub/no-bake-coconut-protein-balls

I love these easy to make protein balls to grab after a workout or for a healthy snack during the day.  Here is the recipe:

No Bake Coconut Protein Balls

INGREDIENTS

  • ½ cup (100% almonds) almond butter
  • ½ cup organic unsweetened shredded coconut
  • 2 scoops Sunwarrior Classic Chocolate protein
  • 2 teaspoons cocoa powder
  • 2–2 ½ tablespoons unsweetened vanilla almond milk
  • 1 ½ teaspoons organic vanilla extract
  • *sprinkle Himalayan sea salt
  • *extra organic unsweetened shredded coconut
DIRECTIONS

Mix all ingredients together except almond milk.  Add almond milk as needed to get the right consistency for shaping your protein balls.

Form bite size balls and roll in shredded coconut.  Refrigerate and enjoy.

 


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How’s Your Self Control?

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Self control can be a big challenge but it’s like a muscle that responds to how often we use it. The more you use it the stronger it gets. Learn to pause and think about your food choices. How are you going to feel 5 minutes after eating those fries or junk food? It affects you physically by making you sluggish and in the long run leads to disease. Mentally it makes you feel bad about yourself and your ability to stick to your goals. Is your health and well-being worth that few minutes it takes to scarf down that pizza or doughnut? Learn to visualize success and imagine how you are going to feel after making a healthy choice. You can learn to enjoy healthy food by experimenting with new recipes and really getting involved in your food preparation. Your body will respond with more sustained energy and you will build self-control. Remember pause and reflect- food can either improve your health or cause disease. It’s your choice. 😊


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Ultimate Fat Burning Juice

Been experimenting with different juices to help get my daily intake of fruits and veggies. I been on a grapefruit kick lately and had never really thought about juicing grapefruit.  However, came up with this concoction that I absolutely love.

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It contains 4 of these ultimate FAT BURNING FOODS!

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I made sure to get just the fruit sections of the grapefruit and peeled away all of the white fleshy part of the fruit.  Here is the recipe:

1 Medium size RUBY RED grapefruit

1 cup of organic spinach

4-5 large organic dark cherries

1/2 cup of fresh pineapple

1 tbsp organic chia seeds

filtered water

ice

Blend ingredients and enjoy!!  Delicious. Let me know how you like 🙂

 


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Killer Friday Workout

Ready for a kick butt workout to start your weekend off right?  This 125 REP CHALLENGE workout is for you. Start with a one mile run on the treadmill on a incline (suggested incline is 5 but adjust according to your fitness level)  If you are not a runner, walk some hills for 10 minutes. After that start the cardio strength intervals. Complete each exercise with very little rest between sets.  Perform the circuit 3-4 times depending on fitness level.  Remember to select a weight for each exercise that challenges you and makes it difficult to complete the last few reps.

 

Jessie's Friday WOD

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Remember results come from hard work and consistency in your workouts followed up with good food choices!  LET’S DO THIS!

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