It's HOT OUT....So here is a fun healthy cool treat:

Ingredients:
3 cups watermelon puree (seedless if possible)
1/2 cup fresh blueberries
1/2 cup chopped fresh strawberries
...

1 kiwi, peeled and sliced
1 peach or nectarine, diced small
handful fresh cherries, pitted and chopped

Cut the watermelon into chunks and then puree it in a blender until smooth. Set aside.

Set out about 1 dozen popsicle molds (amount needed will vary depending on size of molds). Fill each one with the chopped fresh fruit. Then pour in the watermelon puree until each mold is full to the top. Place a popsicle stick into each one. Place into your freezer and freeze for about 6 to 8 hours.

When ready to serve, run the popsicle molds under warm water for a few seconds and then pull each one out.

 

 

NEW SMOOTHIE RECIPE

I ran across this recipe and after trying it, I HAD TO SHARE IT WITH YOU!

Coconut Bliss Smoothie

Ingredients:

4 ounces water
6 ounces unsweetened almond milk
1 frozen banana cut into chunks
1 tablespoon coconut oil
1 tablespoon shredded unsweetened coconut
4-6 ice cubes

Directions:
Add all ingredients into blender and blend until smooth and creamy.

IT'S YUMMY, HOPE YOU ENJOY!

GIMME A D. DDDDD! D for Vitamin D

Have you ever gotten a physical and the doctor has told you that you are vitamin D deficient?  That was me years ago.  I didn't even realize it. The majority of the U.S. is vitamin D deficient. So it's now wonder why the United States is obese, everybody is vitamin D deficient.  But sadly, being vitamin D deficient can lead to cancer, diabetes and heart disease.  Believe it or not, the deficiency negatively affects every cell in your body.

Everybody is looking for a quick way to lose weight.  Well guess what,  vitamin D can help speed up the process of your weight loss journey.

Here's the deal and how it works, 
dropping levels of your caloric intake and adding vitamin D can help get the job done!  Studies showed with a group that had high levels of body fat, they dropped their caloric intake down to 750 calories for  a short period of time.  They lost weight! Weight they were struggling to get off.  Now, clearly, you don't want to drop your calories intake below THAT low for long periods of time.  You can do this while in a plateau or do this for a few weeks then boost your calorie intake back up  - STILL TAKING the vitamin D.  We don't want to go backwards, so we wanna stay above being deficient.

Now studies have shown that the area that lost the most body fat was the stomach.  Do you know how many people want a flat stomach? Yea, I know!!!!!!

As the vitamin D improves in your body, not only will you see weight loss but you will also reap some other benefits, such as, sleep.  Your body needs to repair and rest.  You can burn a lot of calories while you sleep.  So it's only fitting that when you have adequate vitamin D levels, you sleep great and lose weight.  I remember a few weeks ago, my dad and I were talking and he was confused.  He said when he woke up one morning, he had weighed 3 pounds lighter than the day before.  He's also getting more vitamin D and calcium since he changed his lifestyle and this is why.

When you have adequate vitamin D levels, your body releases more leptin, the hormone that conveys a "we're full, stop eating" message to your brain, so you WILL eat less.  You will also store less fat. HALLELUJAH!

But let me be clear, VITAMIN D is not something depend upon to lose the pounds. You've got to eat very healthy (clean) and exercise and KEEP yourself from being vitamin D deficient.

Now above you see 'margarine" as something high in vitamin D -- IGNORE THAT - NO BUTTER, NO NO NO! Also, unsweetened almond milk has more vitamin D than regular milk. 

I know losing weight is tough.  It can be a back and fourth, love hate relationship.  But just know YOU are worth it.  Love yourself and PLEASE put your health first.  Make your health a priority.  There could be things that have happened in your life that can make you feel broken and torn apart.  And when some do not feel loved, appreciated, validated and understood, self-esteem takes a dump.   I just want to be here for you to help you pull up those boot straps and get to love YOU!

To your health and to YOUUUUUUU!


 

Thought For The Day

What is everybody doing for Labory Day? Although I would have loved to be sitting by the pool or took a weekend road trip, today I decided to just relax.  Took my daughter to get her backpack for her first day of 8th grade!  I can't believe my daughter is in her last year of junior high!

I thought I would add a brief article about a couple of things.


If you have an expectation and you focus on the end result you will fail. Focus on how you to get there and how you got there.

 

This helps in the weight loss journey--Changing your weight loss journey into a new lifestyle. Many focus on an expectation of themselves and what the end result has to be.  If that isn't working for you, try a different approach. Try focusing on HOW you get to the end and HOW you hit 

your weight loss goal. 

 

See, in order to get there, you MUST become stronger INSIDE FIRST. Yes, stronger in your heart and in your mind.  Make it your intention. And to be honest, in order to 'get there,' this inner change needs to take place, before you can truly touch the outside. I hope that makes sense. 

 

Something to think about here.  Many life lessons = are taught by none other, than ourselves. If you pay attention through your journey, you will learn new things about yourself. Things you might have never understood or known about yourself.

 

As you learn and you become GRATEFUL, you WILL become stronger, which now connects your mind and body. So, now the OUTSIDE of you now becomes matchingly strong with your mind.

 

 MIND and BODY ARE the journey, which equals YOU  BEING IN THE PRESENT,  Stay present through your journey, don't just go through the motions. Try this approach, I promise you if nothing else, you will love yourself even more.

 

Focus on your journey and the weight loss WILL follow.

 Remember you are NOT alone...I'm right here to support you!

ASK ME A QUESTION!

Many of you have questions about health and fitness, diets, workouts, food, you name it!

HERE IS YOUR CHANCE  = ASK ME ANYTHING!

Go to cagymgirl@aol.com and send me a question.  I will post your question (anonymously if you would prefer) and answer it here on my blog. In the reference line make sure you put "BLOG QUESTION."

Or, come on over to my Facebook Fitness Public Page.  Go to Facebook and you can also ask it there.   https://www.facebook.com/pages/That-GYM-GIRL/276374109138803


DON'T BY SHY - ASK AWAY!

QUESTIONS & ANSWERS:

Here's a question I recv'd from my email on my fitness blog: From "M"  :

 

 "I have over 100 pounds to lose I am very fearful that I will have loose skin. Does weight loss get rid of loose skin?"

 

MY ANSWER:

 

Unfortunately I hate to be the bearer of bad news but it DOES NOT. One way of alleviating SOME just a little bit of loose skin is to build some muscle. For the ladies, NO I'm not talking about bulking up like a body builder, I'm simply talking about building some lean muscle. If and after you do this and you still have loose skin, the only other way to get rid of it completely is to have surgery. I think one of the things people REALLY need to keep in mind is this. 1. When you gain weight, the more and more you gain, then lose, then gain, then lose, then gain you will create that loose skin and once you have it, as I stated before, surgery is your alternative. YO YO dieting and up/down weight gain can ruin the elasticity in your skin cells. RESOLVE to change your LIFESTYLE - get the weight off and keep it off. The only way to keep it off is to make healthy eating/working out a LIFESTYLE...FOR LIFE BABY A SEXY YOU...Is that so bad? Thanks for writing M. To your Health!

 

FACEBOOK

Happy Monday TO YOU!

Come follow me on FACEBOOK at:

http://www.facebook.com/pages/That-GYM-GIRL/276374109138803#!/pages/That-GYM-GIRL/276374109138803?sk=likes

 

You Should Be Spinning! TURN AND BURN!

I was inspired to write a little bit about spinning or "cycle" class.

One of the women that take my class has been taking it for six weeks. She had already lost 120 lbs taking my R.I.P.P.E.D. and kickboxing (She started with me last May.) class and hit a plateau.  I had explained that mixing up her workouts during the week will help her to break it.

She decided to try my spin class! I advised that she take a few classes to really get use to up/down transitions, the peddle strokes, the difference in the cardio than taking a kickboxing class.  As well as,  the  great thing about spinning, it requires ZERO coordination.  Oh, I CAN"T FORGET!  I also warned her of one thing that can happen to us females after taking our very first  spin class  - Some get a  little soreness 'down there' due to not being use to the saddle (seat) and not being use to keeping enough gear on your bike to keep you from slapping your whoohaaaaaw on the saddle (or as we say bouncing in the saddle).

Love those pictures above, they just crack me up! \

So last night I had asked her if she had noticed a difference in her cardio strength since she had hit the six week mark in my class.  She had shared with me how she couldn't believe how much harder she was now able to work in R.I.P.P.E.D. and she didn't want to give up like before.  She was stronger and could now push herself into another zone and push herself even harder in kickboxing class.  One year, and 3 months ago, Jen could NOT run, jump, do push-ups and walked with a limp due to being overweight.  Since she had began to take spin, she said she noticed that her cardio sessions were longer on the treadmill and  she is actually able to run now.  She was pretty excited about that! YAY JEN!

I was SO, SO excited to hear this!  She is such a fighter and I am so glad she takes a Pro's advise and follows through.  She is in love with her new lifestyle change, the friends she has made at the gym and the confidence she now has in herself.

Spin class is so much fun! You've got great music, lights are very dim and as a beginner, you can work at your own level.  Sure it's tough in the beginning - I'm not gonna lie, but the potential of burning a high calorie number gets you to your weight loss goal much quicker than walks on a treadmill or an elyptical workout.  IT CAN REALLY BOOST YOUR METABOLISM! IF you stick with spinning, THE POUNDS WILL MELT OFF! I had one guy that lost 100 pounds just doing spin class.  He loves it so much, he bought a road bike and rides with others in our 6:00 a.m. class.  They do 100 mile rides! I am so proud of him!

When taking a spin class, it's like the instructor is your own personal trainer! Pushing you, motivating you and encouraging you.

If you are an avid outdoor cyclist, the great thing about a spin class is this, you can come in during the cold season, clip in and ride!

There are SO many benefits to spin/cycle class! I want to pose a challenge to you! - TAKE A SPIN/CYCLE CLASS 2 times a week for the next 30 days! CAN YOU DO THAT? YOU SURE CAN! You will be so proud of yourself once you complete a class - the feeling is elating!  I am hooked and that is why I studied and got two certifications in it as well as bought a spin bike to have at home!  I PROMISE YOU - YOU TAKE THIS CHALLENGE, YOU STICK WITH IT AND EAT HEALTHY,  YOU WILL SEE A DIFFERENCE IN YOUR BODY AND YOUR CARDIO STRENGTH.  YOU WILL WORK UP TO A GREAT LEVEL OF FITNESS!


CLICK ON THIS YOUTUBE LINK == Jimmy Fallon Doing A Spin workout with LMFAO! LOL - This completely made me laugh!

'The Spin Class Song' with Jimmy Fallon & LMFAO

YOU SHOULD BE SPINNNNNNNNNG - YEAH!

TRICEPS TUESDAY

It's Tricep Tuesday!  Here are two fantastic strength moves that will sculpt those arms and get rid of those bingo wings!

First - Scull Crunches - no you really don't crunch the bar on your scull.  As you see in this demonstration, you will slowly drop the weighted bar toward your forehead, just barely above is where you will stop and then slowly (not fast) use your triceps to push the bar back up.  This is a great PUSH exercise.

I usually do 3 sets of 12.  Now, if you have never done this before, get the hang of the momentum and movement by using an unloaded weight bar first.  Once comfy, go ahead and put on your plates or, just use the bar itself.


2. Tricep Dips - I love using my body as my weight to lift and drop.  You can do these with a chair/bench or simply get on the floor as demonstrated.

You'll notice in the demonstration photo where his hands are placed.  Very important you place your hands in this position.  If you have any write or shoulder issues/injuries I suggest not doing this strength move. You can easily just do a tricep kickback - see pic below

 

Give these a try and create some sexy arms!

Happy Tuesday!

RE-CAP & FIT TIPS OF THE DAY!

It's MONDAY! New week and perhaps it is time to change up your workout!

Today I wanted to just reiterate a few things I've covered in past articles and some new fitness - weight loss tips.

Weight loss, is NOT as hard as most make it out to be.  Weight loss does NOT have to be a year long process to reach a goal (for most depends on start weight).

If you have set a goal and it's been almost a year and you have not reached your final goal -- KEEP READING! 

Keys to hitting your weight loss goal and getting there, and I'm not talking at a snail's pace.  I'm talking about GETTING THERE!

1. Decide WHY you want to lose weight.  If you are not emotionally invested in this process and really understand why you want this - THE DONUT will win every time!

2. It's not a matter of how LONG you workout.  Again please believe me when I say this with 24 years under my belt in being a fitness professional, it's HOW STRONG you workout.

Doing just 15 minutes of high intensity cardio interval training (HIT stands for High Intensity Training) is BETTER than 1 hour of cardio.  The best way to do this is a new method called cardio acceleration. This means adding one or two minutes of aerobic exercise between intervals of resistance training and switching back and forth -  you're actually burning more calories than you would if you were jogging on a treadmill or even walking through the park.

3. Do NOT limit your exercise.  Do NOT do the same type of exercise each time you decide to get moving! You need your body to respond and act! I mean, that's why you are working out, you want to lose weight! If you are going to workout to lose weight, then you MUST mix it up. 

4. Get regular 8 hours sleep.  YOU BURN CALORIES sleeping.  If you are sleep deprived, you WILL gain weight and become obese. Sleep is SUPER important!

5. Do NOT DIET to lose weight.  Diet is a 4 letter word. Bad BAD word!  Eat clean = no processed foods.  Stop binge drinking on the weekends by yourself or with your friends.  (I am going to cover an article about what alcohol can do to your weight loss plan) Eat smaller portions throughout the day to raise your metabolism. You can turn your body into a FAT BURNING MACHINE just buy eating 5/6 meals day (small portions)  and when eating your last meal in the evening, don't eat carbs.  Remember you need carbs for fuel. Now unless your about to have marathon sex, I suggest not eating carbs at night. 

Eat right - eat clean and make this a LIFESTYLE change not a temporary DIET.  Remember, when you finally LOSE THE WEIGHT you have to keep it off and maintain.  Diets don't work for this.  Then again, were you planning on losing all that weight then just letting go and eating what you want when you get there? Did you plan on gaining some if not more back?  I didn't think so silly!  Then this must be a lifestyle change where your mind and your body have committed to being healthy!

6. Stay away from processed foods!

JUNK/CRAP

CLEAN/HEALTHY SOURCES

7.  Strength train.  I've wrote many articles on this and will say it again the quicker you start strength training with hand weights, resistance bands, etc.  the quicker you are going to lose weight.

8. Stay away from the white stuff. (which again is a processed food) Guess what the white stuff is? You know.

9. The Banana Debate - if you are trying to lose weight (not maintain) then I would cut bananas out of your food plan or if you MUST eat them cut it in half.  Only eat half a banana a day.  Why? If your goal is to lose BODY FAT than your goal should be to keep your insulin levels super low and give your body inefficient sources of fuel (NOT SUGAR) so that it has to work to break those foods down and use body fat for fuel.  

Let me explain something about eating fruit.   There is a HUGE difference between foods that are healthy and foods that are conducive to weight loss. The two aren’t always necessarily the same. For instances, grapes, pineapples, berries, melon etc. are all healthy and contain terrific nutrients, but they also have sugar (also known as fructose). Yes fruit sugar is better than table sugar or corn syrup, but at the end of the day it’s still sugar. Although it is slightly controversial, and this is the way I lost my weight in 6 months, I did not eat ANY fruit.  I had cut out ALL sugar from my eating plan. When I lost the weight, hit my goal.  I added one serving of fruit back into my eating plan a day, and I eat this either in the morning or in the afternoon.  I ate strictly veggies and lean meats and other proteins like egg whites. My carbs were from broccoli and green leafy foods.

You see, sugar raises blood sugar and causes the hormone insulin to be released. When your blood sugar rises, insulin blunts or stops the use of fat for fuel, so basically you can’t continue to use fat for fuel when you eat sugars – natural or not. I want to make this 100% clear – bananas and fruit are great foods, but I think we overeat them and when we do consume them it’s at the wrong time.


Not one person that I train, wants to hit their weight loss goal in 2 years, 3 years, 4 years, etc.  Every single one desires to get there as fast and as safe as possible.  You CAN lose 10 pounds in a week.  It's a matter of how strong you train and if you follow the above! 

If you are going to do this - DO IT RIGHT and if you have questions, I'm here to help you! If I can do it in 6 months so can you!

STAY TUNED FOR MORE FITNESS/WEIGHT LOSS TIPS!