Thursday, July 25, 2013

Thread Eleven Workout Gear!!!

I have been patiently waiting for my Thread Eleven workout tank to arrive, and a few days ago it came in!!! 
Thread Eleven has fun shirts for female and mom fashion available in Tees and Tanks... 

The tanks are priced at just under $25, and are very comfy!!!!

Why not have fun when your sweating!!!

Wanna order one for yourself? Check out THREAD ELEVEN 


*This was not a sponsored post, just giving a shout out to a great small business 

Wednesday, July 24, 2013

Winner Winner, Chicken Dinner....

(Skinless and grilled Chicken that is!)

Thank you all for participating in the Spartan Race giveaway... thanks to rafflecopter, a winner has been chosen.

Alberto Medellin

Please email me at to claim your prize. You have 48 hours to contact me!


Tuesday, July 23, 2013

Do it on the ball!!!!

Do you want to spice up your sets????

Do them on a ball!!!!

So many exercises that you will find in your normal routine can be done on a ball. This will not only change it up a bit, to help reduce boredom in your workout, but will also cause your muscles to work in a new way, in an effort to fatigue muscles that are becoming too used to your workout and not working as hard..

After the first time switching your workouts over to the ball you may experience some DOMS the next day, but remember that my friends.. is a good thing!!!! Sore is good, pain is not!

So what should you start with on the ball? Grab some free weights and do chest flys on the ball, or sit on it to engage your core as you do curls, lay back and do some reverse crunches. 

Friday, July 19, 2013


Taking a quick break from all things fitness inspired to promote a favorite small business of mine. I was not asked to do a product review, however being a small business owner and knowing that they are the backbone of America, I love to promote the good ones when I can.... you care gonna want to check this one out... for real!!!

I just received the custom designed invites that I ordered from Little Laws Prints, and I couldn't be more pleased. They are beautifully designed, high quality prints that I am thrilled to address and send out... hmmm maybe that should be a new service offered by LLP???

She matched exactly what I was thinking as far as color, design, font, etc... and the turnaround time from ordering, to proofs, to delivery was FAST!

This is not the first time I have used LLP, she designed bix cards, notepads, tags, and more... 

You can check out Little Law Prints on FB by clicking HERE, check her out and do me a favor leave some facebook page love and tell her I sent you!!!! 

Fit Friday Update!

While this post is directed to my online coaching clients, I of course love to inspire and so hopefully others will gain from it as well... For all of my "Team Fit" clients logging on to read this today, congrats! You made it another week.. your results are paying off.. and you are winning!!! 

Since much of the East Coast is under extreme heat advisories, I thought I would give you tips on still getting a good workout in even though it feels like we live on the equator now. 

I cannot say it enough, WATER, WATER, WATER.. you may also benefit from a GU packet on your runs, try to limit your runs to early in the morning, or after the sun has set. Trail running can be beneficial due to shade cover from trees. Make sure you are wearing breathable whicking fabrics to not get overheated. If you do begin to feel light headed, or break out into chills or cold bumps, stop, take a break, and walk back. Remember a post workout including protein after your run. 

Much of the same for you, chug down your water, take a snack if you need some energy halfway through your course, ride in packs. Helmets are very important, however make sure you are wearing one suitable for the intense heat, that will release some of your body temp. Remember sunblock for very long rides. Follow up your run with post workout

While much of this will most likely be done inside, remember to pack your water, possibly a pre-workout drink if you plan for an intense workout, and then an electrolyte replacement if much of your workout is being done in an outdoor obstacle course, or bootcamp style class. 

For those of you who are unable to stand the heat, don't push yourself instead trade in your run for a swim, or a workout video indoors. If you are elderly, have heart or breathing conditions, or plan to take a small child along.. adhere to the air quality warnings and stay in a well cooled center. 

Wednesday, July 17, 2013

Spartan Race.... giveaway for FREE Entry

Do you enjoy having fun, being active, and getting dirty?

If so, then an obstacle race may be just the thing for you, but not just any race.... the Spartan Race.

So just what is this Spartan Race you ask?

Spartan Race is on a mission to get you active, healthy, excited about change, and return to our ancient roots where running through woods, getting dirty, and facing adversity was part of everyday life. Our events are all about challenging today’s perception of normal.

Our events challenge the familiar, today’s perception of normal living and getting you out of your comfort zone! At Spartan Race, we do this everyday and it shapes everything we do.

Having experienced many different racing events, we wanted to make adventure racing more accessible to everyone, but do not be fooled by the word ‘accessible’, as our events have a challenge for everyone’s needs.

Spartan Race now introduces a level for everyone beginning with the entry level Spartan Sprint, intermediate level Super Spartan, the advanced Spartan Beast, and the ‘99.9% need not apply’ extreme level Death Race. 

Whatever your level, Spartan Race will test your strength, stamina, and sense of humor.

If you head over to the Spartan Race website, you can sign up for training workouts, in which spartan race founder Joe De Sena, and crew are traveling around the country giving free spartan workouts!!


Click on the link below to view all the courses all over the country this and next year and decide which one you will be a part of..


So are you ready for the challenge? Click below for 15% off any races....
you can enter below to WIN a FREE race entry to any 2013/2014 Race in the continental U.S.

One winner only, giveaway will end in 1 week, powered by rafflecopter

Disclaimer: The fantastic folks over at Spartan Race are offering ONE race entry free of charge, I have received no monetary compensation for this post. 

a Rafflecopter giveaway

Saturday, July 13, 2013

Vitamins & Supplements and why you may need them

( I thought this is a great guide that most everyone can find atleast 1 that applies to them) 

24 Good Reasons why you may need vitamins and supplements
1. Poor digestion. Even when food intake is adequate, inefficient digestion can limit your body’s uptake of vitamins. Some common causes of inefficient digestion are not chewing well enough and eating too fast. Both of these result in larger than normal food particle size, too large to allow complete action of digestive enzymes. Many people with dentures are unable to chew as efficiently as those with a full set of original teeth.

2. Hot coffee, tea, and spices. Habitual drinking of liquids that are too hot and consuming an excess of irritants such as coffee, tea, pickles and spices can cause inflammation of the digestive linings, resulting in a drop in secretion of digestive fluids and poorer extraction of vitamins and minerals from food.

3. Alcohol. Drinking too much alcohol can damage the liver and pancreas, which are vital to digestion and metabolism. It can also damage the lining of the intestinal tract and adversely affect the absorption of nutrients, leading to sub-clinical malnutrition. Regular use of alcohol increases the body’s need for B-group vitamins, particularly thiamine, niacin, pyridoxine, folic acid, vitamins B12, A and C as well as the minerals zinc, magnesium and calcium. Alcohol affects availability, absorption and metabolism of nutrients.

4. Smoking. Smoking is also an irritant to the digestive tract and increases the metabolic requirements of Vitamin C, all else being equal, by at least 30 mg per cigarette over and above the requirements of a nonsmoker. Vitamin C, which is normally present in such foods as cabbage, onions, oranges and grapefruit, oxidizes rapidly once these fruits are cut, juiced, cooked or stored in direct light or near heat. Vitamin C is important to the immune function.

5. Laxatives. Overuse of laxatives can result in poor absorption of vitamins and minerals from food, by hastening the intestinal transit time. Paraffin and other mineral oils increase losses of fat-soluble vitamins A, E and K. Other laxatives used to excessively can cause large losses of minerals such as potassium, sodium and magnesium.

6. Fad diets. Discarding whole groups of foods can cause a serious lack in vitamin intake. Popular low-fat diets, if taken to an extreme, can be deficient in vitamins A, D and E. Vegetarian diets, which exclude meat and other animal sources, must be very skillfully planned to avoid Vitamin B12 deficiency, which may lead to anemia.

7. Overcooking. Lengthy cooking or reheating meat and vegetables oxidizes and destroys heat-susceptible vitamins such as the B-group, C and E. Boiling vegetables removes water-soluble vitamins, such as B-group, C and many minerals. Light steaming is preferable. Some vitamins, such as vitamin B6, can be destroyed by microwave irradiation.

8. Food processing. Freezing food containing Vitamin E can significantly reduce its levels once defrosted. Foods containing Vitamin E exposed to heat and air can turn rancid. Many common sources of Vitamin E, such as bread and oils are highly processed, so that the Vitamin E content is significantly reduced or missing, which increases storage life but can lower nutrient levels. Vitamin E is an antioxidant, which defensively inhibits oxidative damage to all tissues. Other vitamin losses from food processing include vitamins B1 and C.

9. Convenience. A diet dependent on highly refined carbohydrates, such as sugar, white flour and white rice, place greater demand on additional sources of B-group vitamins to process these carbohydrates. An unbalanced diet contributes to such conditions as irritability, lethargy and sleep disorders.

10. Antibiotics. Some antibiotics, although valuable in fighting infection, also fight off friendly bacteria in the gut, which normally allows B-group vitamins to be absorbed through the intestinal walls. Such deficiencies can result in a variety of nervous conditions, and therefore it may be advisable to supplement with B-group vitamins when on a lengthy course of antibiotics.

11. Food allergies. The omission of whole food groups from the diet, as in the case of individuals allergic to gluten or lactose, can mean the loss of significant dietary sources of nutrients such as thiamine, riboflavin or calcium.

12. Crop nutrient losses. Some agricultural soils are deficient in trace elements. Decades of intensive agriculture can overwork and deplete soils, unless all the soil nutrients, including trace elements, are regularly replaced. Food crops can be depleted of nutrients due to poor soil management.

13. Accidents and illness. Burns lead to a loss of protein and essential trace nutrients. Surgery increases the need for zinc, Vitamin E and other nutrients involved in the cellular repair mechanism. The repair of broken bones will be retarded by an inadequate supply of calcium and Vitamin C and conversely enhanced by a full dietary supply. The challenge of infection places high demand on the nutritional resources of zinc, magnesium and vitamins B5, and B6.

14. Stress. Chemical, physical and emotional stress can increase the body’s requirements for vitamins B2, B5, B6 and C. Air pollution increases the requirements for Vitamin E.

15. P.M.S.. Research has demonstrated that up to 60% of women suffering from symptoms of premenstrual tension, such as headaches, irritability, bloating breast tenderness, lethargy and depression can benefit from supplementation with Vitamin B6.

16. the Teen years. Rapid growth spurts that occur in the teenage years, particularly in girls, place high demands on nutritional resources to underwrite the accelerated physical, biochemical and emotional development in this age group.

17. Pregnancy. Pregnancy creates higher than average demands for nutrients to ensure healthy growth of the baby and comfortable confinement for the mother. The nutrients that should be increased during pregnancy are the B-group, especially B1, B2, B3, B6, folic acid and B12, A, D, E, and the minerals calcium, iron, magnesium, zinc and phosphorous. Professional assessment of nutrient requirements during pregnancy is recommended.

18. Oral contraceptives. Oral contraceptives can decrease absorption of folic acid and increase the need for Vitamin B6 and possibly Vitamin C, zinc and riboflavin.

19. Light eating. Some people eat very sparingly, even without weight reduction goals. U.S. Dietary surveys have shown that an average woman maintains her weight on 800 calories per day, at which level her diet is likely to be low in thiamine, calcium and iron.

20. Aging. The aged generally have a low intake of vitamins and minerals, particularly iron, calcium and zinc. Folic acid deficiency is often found, in conjunction with Vitamin C deficiency. Fiber intake is often low as well. Riboflavin (B2) and pyridoxine (B6) deficiencies have also been observed. Possible causes include impaired sense of taste and smell, reduced secretion of digestive enzymes, chronic disease and possibly physical impairment.

21. Lack of sunlight. Invalids, shift workers and people with minimal exposure to sunlight can suffer from insufficient amounts of Vitamin D, which is required for calcium metabolism and without which rickets and osteoporosis (bone thinning) have been observed. Ultraviolet light is the stimulus to Vitamin D formation via the skin. Often the sun is blocked by cloud, fog, smog, smoke, ordinary window glass, curtains and clothing. The maximum recommended daily supplemental intake of Vitamin D is 400 i.u.

22. Bio-individuality. Wide fluctuations in individual nutrient requirements from the official recommended average vitamin and mineral intakes are common, particularly for those in high physical demand vocations, such as athletics and manual labor, taking into account bodyweight and physical type. Protein intake influences the need for Vitamin B6 and Vitamin B1 and is linked to caloric intake.

23. Low body reserves. Although the body is able to store reserves of certain vitamins such as A and E, Canadian autopsy data has shown that up to 30% of the population has reserves of Vitamin A so low as to be judged “at risk.” Vitamin A is important to healthy skin and mucous membranes (including the sinus and lungs) and eyesight.

24. Athletics. Athletes consume much food and experience considerable stress. These factors affect their needs for B-group vitamins, Vitamin C, and iron in particular. Australian Olympic athletes and A-grade football players, for example, have shown wide-ranging vitamin deficiencies.

Source: ISSA CFT 

Wednesday, July 10, 2013

Baked Egg Casserole Recipe

Eggs do not just have to be for breakfast, and they are a great source of protein!! 

This receipe could really be made with whatever veggies you have on hand, or a different kind of meat, maybe chopped turkey bacon.. and could be served for any meal of the day! 

7 eggs
handful of spring mix or spinach leaves
1/4 C Of chopped onions
1/4 C of chopped red peper
2 chicken breast tenderloins chopped up
heaping tablespoon of reduced fat Ricotta Cheese
handful of cheddar mix 2%
dash of milk
salt and pepper





Thank you meghan... for your baked egg suggestion 

Tuesday, July 9, 2013

Paleo chocolate Chip Cookies {Clean Eating}

I have a sweet tooth, plain and simple.. it happens to hit when I am doing really well with my eating too.. 

So I recently made these and they were Oh So yummy! 

  • 2 packed cups blanched almond flour 
  • 1/2 cup truvia
  • 1 Tsp. Baking Powder
  • 1/4 Tsp. Salt
  • 3 Tbs room temperature  Butter (Earth Balance, Goats Butter, Shortening or Coconut Oil will also work).
  • 1 Tbs Vanilla Extract
  • 2 Tbs Almond Milk
  • 1C. Sugar Free Chocolate Chips
Mix all ingredients in a bowl, and then spoon onto pan, place in oven for 15 minutes on 350!

Online Coaching: Tell me more!

Have you been stuck at the same weight?
Feel like you are not seeing results?
Need more motivation?
Your current plan is getting boring?
Feel like a bit of accountability will help you out? 

Online coaching is like working with a trainer without meeting one in the gym, it will give you motivation and boundaries that will help move you closer to your goals.

We start with a phone conversation to asses where you are at, what you are doing, and where you are headed.. then develop a plan that for both nutrition and fitness, that you can follow, with workouts, meal plans, and more!

Online coaching allows you to get custom fitness, and meal plans created to fit your lifestyle and help bring you closer to your goals. These plans are individualized, customized, and personalized to meet your needs, and give you the guidance or gentle push that you may need. Together we create a plan, implement the plan, assess the plan, and the review the plan  is being used. You will fell better, look better, experience increased energy, and self esteem 

The plans will guide your diet, and your nutrition, under supervision with lots and lots of motivation and support. Your custom plan will include, calorie counter, meal ideas, workout routines, and much more. You will receive weekly emails that will include tips & tricks to transform your body and move you closer to your goals, as well as VIP discounts on other services.  Many people strive for a healthy lifestyle accountability partner.. with this plan you can get as little or as much as you need! 

Contact me to get started

Saturday, July 6, 2013

So whats the deal with protein?

Everyone who knows even a little about fitness, and muscle building, myself included are usually raving about
  • How clean is it
  • How much of it
  • How often should you use it
  • How do you get it
  • When do you take it
  • WHAT IS IT? 

So lets talk about it..... in easy to understand terms :)

Protein: An organic compound composed of carbon+hydrogen+oxygen+nitrogen

Still tracking? I've lost you?

Protein is a key element in muscle growth, its also responsible for synthesizing structural hormones like insulin and growth hormone 

The most important part of protein is the amino acid composition, these are the building blocks for healthy muscle tissue growth.

Protein is made up of 21 amino acids which are the building blocks of life. 

Here are some of the best places you can get your protein intake from:
Cottage Cheese

Someone who is looking to build lean muscle mass should be working for the intake of about 1g of protein per pound of body weight, people who are trying to bulk up with mass amount of gains, should be closer to 2g of protein per pound of body weight. 

You should try to get much of your protein in raw, whole food sources, but we know this is not always possible, so most weight lifters, or athletes try to stick to a 60/40 ratio, with 60% being from raw food sources (chicken, dairy) and 40% being through supplements.

I use AdovCare's Muscle Gain, for my protein supplement, it is predigested protein so that your body can put it right to work, and is a clean form, with 25grams of protein per serving...

Click HERE to check it out 

 When using a supplement link this you would not want to take it in place of a meal, but rather in addition too!

One of the most important things to remember about protein, and how it affects your muscles, is post workout... you MUST get protein into your body within 30 mins of a heavy workout, otherwise its like you only did half the workout, you have broken down your muscle fibers, now you must repair, and refuel to build them into bigger stringer muscles!!