My Favorite Fitness Tips

My favorite Fitness Tip 😉 : How often you can have a cheat junk meal? "You can cheat whenever you want...you just have to eat it naked, in front of a mirror!" 🙂

Did you know that green tea burns fat and boosts your metabolism? This means when you drink green tea, you will burn more calories. Green tea helps regulate your glucose level.

My Top 10 healthy foods : chicken or turkey breast, egg whites, vegetables, oatmeal, yams, brown rice, fresh fruit, low fat dairy products, lean meat, fish.

Eat FAT to Lose Body Fat! By eating small amounts of healthy fats (fish oil, avocado, flax seed oil, olive oil, nuts..) you are much more likely to get lean than if you avoid them!

Want to burn ugly fat & prevent your body from putting it back on? In order to do this, u must stabilize ur blood sugar-> u NEED to eat balanced meals every 2-3 hours!

How to get a FLATTER STOMACH in a week? 1. Drinking more water! At least 2L of water a day 2. Limit your sodium intake! The more sodium that you eat -the more water your body will hold onto making your stomach look fat & bloated 3. Eat a balanced diet of Carbs, Proteins and Fats 4. Eat smaller meals(5-6 per day) 5. Stop drinking soda! Carbonated drinks can easily make your stomach bloated.

Don't drink too much alcohol because your stomach could remain bloated for many days after drinking too much alcohol!

Every woman need to do a LOT MORE working out & a LOT LESS dieting! Muscle gives the body form & shape. Without muscles you will always feel FAT!

Many women believe that the only way to lose weight is to do cardio. Cardio is important but it’s only half of the equation. For a lean body, weights is essential. If you avoid weights because you’re afraid of getting bulky, then you’re missing out on one of the best fat-burning methods!

You may think your genes determine how you look. That’s not necessarily true, weight training can slim you down & create new curves you always wanted!

Why Carrots are GOOD? Carrots are a great source of vitamin A that is important for healthy eyesight, skin & helps body resist infection! Carrots are good for lowering cholesterol & for lowering the risk of cancer: Carrots are also rich in dietary fiber, antioxidants & minerals!

Weight training improves joint stability & builds stronger ligaments and tendons. It can also improve physical function in people with arthritis.

After weight-training u continue to burn fat for several hours afterward. After cardio u stop burning fat shortly after the workout. Watch the SODIUM in your diet! Eating 2 much sodium can reduce bone mineral density & may lead to high blood pressure.

Snack on fresh fruit and veggies instead of munching on chips or flavored popcorn! Eat a mixed greens salad with balsamic vinaigrette rather than a Caesar salad.

Why PERSIMMON are GOOD? It is a rich source of dietary fiber,vitamin A, C & helps to relieve diarrhea too. Persimmon is great for skin! It makes for an excellent facial mask. Take the flesh of persimmons, add yolk +lemon juice and make a face pack out. It is known to be effective against pores and wrinkles! Fresh fruit also contain potassium, manganese, copper & phosphorus! It is my fave fruit 😉

Do u like BEETS? Since roman times, beets have been viewed as an aphrodisiac. It contains high amounts of boron, which is directly related to the production of human sex hormones! Beets lowers blood pressure, reduces risk of osteoporosis, supports healthy liver function, lowers cholesterol, stabilizes blood sugar & high in powerful antioxidant properties;)

My top 10 antioxidant list: blackberry, blueberry, cranberry,strawberry, prunes, black plumps, cherry, black beans, pecans & red kidney beans!

Do u know that eating FISH is heart healthy? According to Tulane University researches eating fish regularly reduce the rick of heart attack by 20% and coronary artery disease by 14%!

Exercise and depression research has demonstrated that exercise helps relieve depression quickly!

Don’t go to bed at a certain time, go when you’re tired! By listening to Your body’s signals you’re creating habits that you should live by.

Does muscle turn to fat if you stop? NO Muscle slowly shrinks to what it was before & if you also overeat you gain fat while your muscles are shrinking!

Stretching relieves tension in your joints & muscles. It keeps you flexible and alleviates stress. U should not skip stretching! The reason changing your workout every so often has to do with the principle of muscle confusion.

Get your exercises in the morning! By getting your exercise done early in the day, you're guaranteeing that you'll actually do it!

Can u lose body fat with coconut oil? Research has shown this oil may increase ur metabolism and help u burn fat faster. Low-fat diets make ur body crave fat! When i try to lose body fat bf comp-s, i try to increase my intake of healthy oils so I get a healthy fats in my diet. It helps reduce appetite and cravings for fatty food. Coconut oil, fish oils, flax-seed, olive oils will help sustain a feeling of fullness!

How to increase your water intake? Add lemon to water for better taste, eat foods that have higher water content like: cucumber, watermelon, tomatoes, drink non-fat milk, keep a water bottle handy, drink decaffeinated tea or coffee, mix ice and fruit in a blender to create a smoothie!:)

Why tomatoes are GREAT? Tomato helps improve skin texture & color, protects the liver from cirrhosis. Tomato is a natural antiseptic therefore it can help protect against infection, can also help fight cancer cells. Tomatoes are an excellent source of vitamin C, A,&,K, E, B1, B6, B2. Good source of potassium, manganese, dietary fiber, chromium,, copper,magnesium, iron & phosphorus!

Small, frequent meals have an amazing effect on your metabolism! Eating frequently makes you burn more calories!!

I BELIEVE that stepping out of your comfort zone, creating small challenges and overcoming them helps to develop character, as well as fight fears and doubts!

Meet your friends a few times a week & combine socializing with exercise! Instead of catching up over a cup of coffee, do it while taking aerobics lessons, learning salsa or jogging 😉

Don't skip your breakfast! You slow down your metabolism and send the body into "starvation mode" because you're going a long period of time frequently 8 -14 hours without food!

Champions are made from inner power, dream, faith & dedication! They aren't made in gyms!

No amount of working out is going to help if you are not drinking enough water! Water helps you burn calories, digest fat & detoxifies your system!

Mental Fitness Tip: Give yourself permission to take a break from your worries & concerns. Treat yourself well l- Have a nice bubble bath! Cook yourself a delicious meal! Whatever it is, do it just for you!:)

If you feel you are not motivated to work out today, try jumping on the treadmill or other cardio machine for just 5 min, in 5 min u will most likely want to keep going 😉 JUST DO IT!

Soda is GARBAGE! Soda can increase calcium loss from the body!

Did you know that drinking water helps keep the body flushed of waste products? Strange as it sounds, drinking more water actually helps to reduce water retention!

Drink lots of water! Water keeping ur body detoxified & clean, flashes out all the toxins! If the taste of water bores u, try add some flavor (lemon,strawberry, raspberry or vanilla;)

You should drink around 2 L of water daily and more when you exercise or the weather is hot.

No amount of abs exercises will reveal your abs! It is not about crunches! The only way to 6 pack is to lose the layer of fat covering them;) Diet +Cardio= great ABS!:)

If you exercise in the morning, it kick starts your metabolism & allowing you to burn calories all day long! Exercising in the morning keeps you energized the whole day!

You are preserving your fat cells with Diet soda! Drinking soda also makes u Fat & Unhappy! Aspartame paired with carbs causes your brain to slow down its production with serotonin. Give it up!

A high protein diet will stimulate a positive protein and carb balance while causing a negative fat balance. Limit the amount of saturated and trans fats and be sure to get enough omega-3 fatty acids!

Did you know that drinking water helps keep the body flushed of waste products? Strange as it sounds, drinking more water actually helps to reduce water retention!

Did you know that eating healthy fats helps BURN OFF body fat?? -Good fat in our diets helps to burn body fat! -Good fats help us not feel hungry as soon after eating! -Good fats are good for our hearts and our brains need good fat to function properly:)

"Good fats": Olive Oil, Almond Oil, Avocado Oil, Avocados, Nuts, Nut butters

Eat less processed food! Eating foods in their original form insures that you consume more nutrients and less preservatives. If you are buying a packaged food, read the ingredient list. The longer the list the more processed items in the product.

Never walk into a supermarket without a grocery list! This will prevent u from buying food that aren't good for u!

Avoid fried food! The healthiest food preparations include items that are broiled,baked or grilled!

Have 8 hours of sleep! Enough rest is one thing that will help you reduce stress levels. Enough sleep also helps you keep away from inflammation, sharpens your memory and lowers your risk of having depression. Enough sleep also make you feel energized!

Diets doesn't work for a long term FAT LOSS! It only can be achieved by adopting new nutrition & exercise habits that you can maintain for the rest of your life!

Make fruits and veggies the bulk of your meals and watch your weight & hunger melt away! Aim 2 servings of fruit and 6-8 servings of vegetables daily!

Ever thought about advancing your cardio routine? I believe that running stairs is one of the best cardio workouts! Working the stairs makes girls trim and dudes lean:)

Top 10 worst fat-storing foods: Sugary breakfast cereals, Fried foods, Doughnuts and pastries, Soda,Sugar-sweetened beverages, Potato chips, White Bread, Hot dogs, Fast-food burgers, Candy & sweets.

Coconut oil is very useful in losing body fat! It contains short and medium-chain fatty acids. Coconut oil increases metabolism, contains lesser calories than other oils. Coconut oil helps in boosting energy and endurance.

Did u know that If you eat a lot of salt you could retain fluid in your body which tends to cause weight gain? It will also help raise your blood pressure. Use no-sodium seasonings as well as herbs and spices to add lots of flavor without the salt!

Would be great if government could : require restaurants to put warning notices on their menus for foods that are extra high in sodium, encourage food manufacturers to voluntarily use less salt and improve labeling of packaged foods to highlight those that are high in salt!

Why is avocado GOOD for you? - It regulates your metabolism, which prevents weight gain. -It regulates blood pressure -It lowers cholesterol levels and it's free of cholesterol too - It's a good source for vitamins, A, B-complex, C, E, H, K, minerals, magnesium, copper, iron, calcium and potassium. - It contains 18 amino acids plus fatty acids - and omega 3 and 6. -It protects from heart disease and stroke!

Almonds get two thumbs up in that they are VERY nutrient rich! 1.5 ounce handful of almonds is a leading source of vitamin E and magnesium and offers protein, fiber, potassium, calcium, phosphorus and iron. New research has also shown that the skin on the almond has a unique array of 20 flavonoids that promote good health!

Cottage cheese is GOOD for you! Cottage cheese is low in fat and carbs and very high in protein. It is a good course of calcium, with Vitamin D. The truth is that cottage cheese can prevent stomach disorders and even help with your bones as you get older!

How can I lose body fat without dieting? Eat Breakfast Every Day! Cut food proportions, eat 5-6 meals per day! Be careful with liquid calories! Discover why you overeat! Do not eat in front of the TV!

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