A simple solution for grocery shopping....

Yes its true I have this book and I must say it is fascinating... I have compiled a grocery list from this book.

It tells you exactly what calories and fat and sodium mg's are in each item making it easy to compare before going to the grocery store about what is healthy or not especially if your trying to get on a healthy nutritious diet.

You should be looking for the nutrition labels when you go to the grocery store but who has the time in their busy schedules to stand there readingg a couple of labels.... well this simplifies the process by knowing what you are getting yourselves into before hitting Publix, or WunnDixie or whatever grocery store you prefer.

So now, Go to the bookstore and grab yourself this book...or... i will make it simpler by posting a link from amazon so your just a few clicks away with better deals.

Yes Yes I am awesome. Thank you readers.

1.

Eat This Not That! Supermarket Survival Guide: The No-Diet Weight Loss Solution by David Zinczenko and Matt Goulding (Paperback - Dec 30, 2008)

Buy new: $19.95 $11.97

68 Used & new from $7.95

2.

Eat This, Not That! Thousands of Simple Food Swaps that Can Save You 10, 20, 30 Pounds--or More! by David Zinczenko and Matt Goulding (Paperback - Dec 10, 2007)

Buy new: $19.95 $11.97

124 Used & new from $6.99

3.

Eat This Not That! Supermarket Survival Guide, Thousands of Food Swaps, For Kids - Complete FULL SIZE 3 Volume Set! by David Zinczenko (Paperback - 2009)

3 Used & new from $24.81

Hydration is good.

Remember guys our bodies consist of 70% percent water. Aim for 8-10 glasses a day.

Dehydration makes you grumpy and sleepy and causes headaches!!

Avoid Sodas, Energy Drinks, and Juices they have too many sugars.

Clarifying your skin externally, we must also touch on the internal aspect. WATER! Drink no less than 8 glasses of water a day. If your skin has issues with blemishes, drink up! Water will help release and remove the toxins from within, lessening the load on your skin to push the toxins out. Carry a bottle of water around with you throughout the day so water is always available.

That is all for today and the video isn't good, but I hope they will get better.

=)

Miry

Cardio & a happy body.

Benefits of cardio: strenghthens the heart, burns calories, increases endurance, burns fat and keeps it off the body.

Good cardio excersises include swimming, cycling and machines such as ellipticals, stationary bikes, and treadmills.

Aim for a minimum of three-six days a week ideally from 20-60 minutes.

So get moving even an evening walk with a friend is a good cardio exercise.



Miry

Why Lift Weights????

Most women don't want to lift weights because they think it will make them bulky or masculine looking...but that's not the case....

When you lift weights it increases your strength, lose in body fat, reduce in health risks and it improves your attitude.

Why it doesn't bulk you up: Because women do not have enough hormone testosterone to get big muscles. By adding more lean muscle to your body you will lose inches instead of bulk up. =)

Did you know!?!?!?!?!
Every added pound of lean muscle, through strength training , burns an additional 30 to 50 calories each day!

Remember Ladies and even gents who read this blog... What is good for the body benefits the mind. ;)

Miry

Personal Training and Nutrition Certification

Yes Yes I am getting it!!!!!!!!!!

Foods You Should Choose.

Here are foods that you should choose as part of your daily diet lifestyle.

Meats: Chicken, Turkey, Tuna, Fish
Veggies: Lettuce, Cucumber, Spanish Leafs, Broccoli, Green Beans, Tomatoes, Sweet Potatoes (Steamed)
Fruits: Green Apples, Watermelon, Blueberry, Strawberry (All natural)
Breads: Only Whole Wheat Pita, Bread or Multi Grain.
Pasta: Whole Wheat Only
Rice: Brown Rice
Oats: Natural Oatmeal (add cinnamon for flavor).. Or the Quaker oatmeal packets.
Nuts: Almonds or Walnuts ( all natural, no salt, no oils) Peanut Butter (No sugar, No salt, Fat Free)
Milk: I don't drink it but if you must - Skim, Non dairy creamers.
Cheese: Skim milk cheese slices or cheese sticks.
Eggs: Egg Whites... I know the middle part is so good I personally love that part but.. you gotta risk it to get the biscuit.
Beans: Black, White, Red, Slit Pea, Garbanzo (no salt added)

WHY THE NO SALT RULE:
Too much salt can lead to too much sodium in the blood, causing health problems. It can cause you to retain water, resulting in uncomfortable swelling of the hands, feet, and sometimes abdomen. Some women are more salt-sensitive before their period. They are more likely to gain weight and have swelling and bloating from salt at this time.

A serious problem related to too much salt in your diet is high blood pressure. High blood pressure increases your risk for heart disease and strokes. Approximately one third of people with high blood pressure in the United States are especially salt sensitive. This means that if they eat too much salt, it will cause or worsen high blood pressure.

Get up Get Up GET UP!!!

Get moving people!!!

Get up and stretch... do some jumping jacks, sit ups, push ups..anything!! Just do it.. Go for a walk or a jog... accelerate your heart get it pumping.

No excuses!!



Make sure that before starting your workout you warm up with 5-10 minutes of light cardio (walking, bike, marching in place etc.) And stretch<--- Very important to stretch all your muscle groups.

30 minutes of cardio after your strength workout.

FYI: Don't workout the same muscle groups everyday....Rest your muscles. Remember to drink your protein.

Quote of the day.

When you believe in yourself, you can change your life.

Miry's 10 Commandments

1. Write it down. ( write down what you eat for the first couple of weeks)

2. Eat Breakfast! ** Important**

3.. Don't drink calories. (Sodas, Diet Drink, etc.) Instead: Water, Tea, Coffee

4.. Schedule your meals. (5-6 meals a day)

5. Forget Fast Foods.(All of it)

6. Splurge on the weekend. ( One day or one meal, make it worthwhile, but take it easy)

7. Cook (Learn to prepare healthy meals.)

8. Brown Bag it. (Bring it from home to school or work.)

9. Eat Clean (eating close to nature... orange instead of orange juice, etc.)

10. Portion Control... Eat until your satisfied not overly full!

Write down your goals!

Before starting any fitness program or diet, you need to make a small goals list of what you want. It helps keep you focused and on the right track.

For Example... I made a 5,5,5 Goal list.

5 Things you "Want" from this workout and diet program.
5 Things you "Want to Stop" (Negative eating habits, certain foods, bad habits.)
and
5 Stick to's (things you want to stick to.)

Example of my 5 "Stick To's
1. Stick to Diet
2. Stick to workout Plan
3. Stick to Discipline
4. Stick to Self Love
5. Stick to Healthy Choices

I also have a goal picture of the person who's body I admire so if you like Angelina Jolie, Megan Fox, Jessica Biel, or whoever it might be print out a picture and keep it as a reminder. "I actually have several on my wall of a Spanish soap opera actress."

Don't Forget your before Pictures. Have a friend help out with this. Take a Picture of the front, back,and sides. Keep them in a Folder or Notebook, I have my own workout folder. It helps me keep track of my progress. If you stick to your diet and workout routine then at the end of every month retake the pictures. Also something that keeps me motivated.... Weigh yourself every week it actually helps keep the goal in focus.

And remember you should always have a budget, the economy isn't doing so well and its up to you to keep a budget... know how much you will be spending on food, gym membership and supplements every month.

I will Post at a later date a chart that I created for myself that helps me keep things in order.


Hope you have enjoyed reading this post and hopefully "fingers crossed" everyone gets their goals accomplished. Remember its hard work and once you start it has to become a lifestyle.

Miry

Hello Ladies!!

While watching Transformer the other day I was noticing how Megan Fox has a great body! So I though she must have a pre-Transformers workout routine in order to look like that for the film and by God I found out exactly what she does ....well Google helped me a little bit.... I am not going to sit here and tell you its easy because its not plus she has a trainer that kicks her butt.

But anything is possible if you put your mind to it and sacrifice a little.

So I am going to provide you with the link to my findings

Megan Fox Workout Article.


Good Luck to all you ladies!

Womens Gym Bag Essentials

This is a little list that I have come up with of the essential Items you should carry in your gym bag.

- 3 Sport Bras
- 3 Workout Tops
- 1 Workout Short, 1 Workout Capri, 1 Workout Pant
- Gloves
- Bathing Suit ( If your Gym has a pool, or steamroom.)
- Bath Sponge
- Conditioner, Deoderant, Body Lotion.
- A Comb
- A Lock for the Lockers
- A Small Blowdryer (Please do not attempt to dry your hair under the Automatic Hand Dryer... Been there done that and its not pretty.)
- Sandals
- ** Don't forget your Ipod:
* You dont want to get bored.
* You definitely do not want to hear other peoples conversations.

+++ I have compiled a list of free goodies:
+ Download Free Workouts: http://www.workoutz.com/
+ Download Free Workout Music: http://www.djsteveboy.com/podrunner.html


=)
Miry

I am going to help those who want to be healthy!

I am going to help those in need of my help to shape up and get healthy!

Why?

Because I thik that everyone deserves a chance to be fit and happy with themselves and I also think that I have the knowledge and workout experience to help.

I have been on the get fit and healthy journey since i was a Senior in high school and it wasn't until last year that I got serious and did what I had to do. I had a trainer for 3 months and learned as much as possible, but due to the ridiculous amount I was paying I decided to leave Joey (sad day) he was the best trainer ever, but we are still good friends, and take it upon myself to stay healthy and fit on my own. And I actually have been doing a good job with trial and error of course I've had to plan out my own workout routines. But all in all I have been doing a great job.

But I know that some people need guidance and motivation... So I am here to help!!