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Fall Pickup
Spring Health
Diet Drinks That Contain Aspartame Do Your Body Bad
Winter Workout
HAPPY HOLIDAYS

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My Blog

Fall Pickup

FALL IS QUICKLY APPROACHING!! 
PERFECT NAME FOR THIS SEASON  FALLING LEAVES,  TREE LIMBS,  PLANTS
WHICH MEANS WE HAVE TO CLEAN UP WHAT HAS FALLEN.
HERE ARE SOME TIPS TO REMAIN INJURY FREE

          *FOCUS ON ROTATION FROM THE CORE 
          *YOUR CORE INITIATES EVERY MOVEMENT...
                Including Arms and Shoulder
          *ENGAGE YOUR CORE TO PROTECT YOUR BACK

Spring Health

Summer Sun, Fun & Fitness... Now is the perfect time to get fit with these exercise and diet ideas.

Plant a garden or find a community garden co-op.  Fresh home grown veges taste great , 
save time and money--walk out your door and pick them fresh!!

Growing your own food gives you a sense of accomplishment therefore promoting a 
positive attitude.  Does the mind and body good!!

Go for a hike, rent a kayak or canoe.  Check with you local and state parks for hiking trails
 and rental availability.

Diet Drinks That Contain Aspartame Do Your Body Bad

Are you poisoning your body and don't know it?  If you drink or ingest anything containing Aspartame, used in many artificial sweeteners, you may be.  Let me explain the breakdown process.  Aspartame contains Methanol/wood alcohol a toxic poison. The absorption of methanol is sped up when free methanol is ingested. Free methanol turns to formaldehyde when heated above 86 degrees. Formaldehyde is a deadly neurotoxin that causes vision problems, causes birth defects, anxiety attacks, arthritis, asthma, chronic cough, chronic fatigue, depression, thinning hair, heart palpitations, joint pain and that is only a partial list.  A friend of mine constantly drank diet green tea, he walked around with a gallon in his hand.  One day he told me his arm was going numb, as well as a tingling sensation and dizziness.  I suggested very strongly that he stop drinking anything with artificial sweetener within 3 weeks all the symptoms stopped and he has not had a reoccurance since. He does not consume any artificial sweetener.  Many people may be having these reactions and do not know why.  If you are having these reactions stop consuming artificial sweetener to aid you on your pathway to wellness.

Winter Workout

It's Winter and it is COLD so get creative with your cardiovascular exercise.  Here are some tips 
to elevate your heart rate to burn calories
Take the steps not the elevator
During your lunch break take 10 or 15 minutes and walk up and down the stairs at your workplace; if steps are unavailable take a brisk walk throughout your workplace.
When watching television stand up and jog in place during commercials
Wake up 10 minutes earlier jog in place for 3 minutes then do knee lifts for 2 minutes repeat

HAPPY HOLIDAYS

MERRY CHRISTMAS AND HAPPY NEW YEAR FROM SHAPE SMART WELLNESS SPA THANK YOU FOR ALL YOUR INSPIRING COMMENTS!! LOOKING FORWARD TO A HAPPY AND HEALTHY 2014!!!

Low potassium

Do you always feel fatigued, weak along with heart palpitations?  You may have low potassium. This may be caused by an imbalance of the hormone insulin or problems with the adrenal glands. It is also a side effect of diuretics.  Eating potassium rich foods such as kiwi, bananas, oranges and cantaloupe, tomatoes, sweet potatoes and whole grains. If you suffer from any of the mentioned symptoms contact your doctor for blood tests. 

Quick Fit Meal Tips

I apologize for the length of time since my last post...no excuse for being a slacker.  So I am going to jump right in and get to my quick fit meal tips.  My client's are always asking for on the go meal suggestions. First never skip a meal, food is our fuel. We need it to live, our bodies know this, so when it is finally fed it will store calories as fat. Not a good thing.  I am not a fan of meal replacement bars, most are very high in sugar. There are a few like the Kind Bar also Kashi has a few that are low in sugar.

Back To School

It's back to school time!!  Paperwork, Homework, Back to School Activities, After School Activities....it's a crazy stressful time for  parent's and children.  Here are some healthy fitness tips to help every family member step back and relax their mind as well as their body 
 
                  Go for a short walk with your child after school

Burn more Calories

Want to burn more calories during your workout?  Add some weights!  Incorporating weights into your workout can burn 70% more calories.  Be sensible use weights that fatigue after 15-20 reps and no ankle weights just dumb bells.  Some examples lunges while holding weights, squats with bi-cep curls, walking lunges with static bi-cep hold----bend arms to a 90% angle with elbows keeping contact with the your torso. Happy Fourth of July and burn those picnic calories!!

Let Your Garden Grow

Do you have a garden? You don't need a lot of space for a small patio garden. Tomatoes, peppers, cucumbers, string beans can be planted in containers and staked with wooded dowels. There is nothing like fresh salsa, a sweet juicy tomato and cucumber salad and freshh string beans hot or cold.  Its is easy to eat healthy when you grow your own vegetables plus it gives you a sense of accomplishment. Think about planting a few vegetables to start and I bet by next summer you'll add a few more. There is nothing like fresh garden vegetables for lunch and dinner. Save money, calories and lose weight. Let your garden grow not your waistline this summer!!

Christal

Longer days... Warmer weather... Mix up and Change up your workout....
Everyone feels better when the weather is bright, sunny and warmer. Make me feel happy and inspired...Inspired to change my workout.  Even if it is only 10 minutes get outside for a quick brisk walk, find a bench for push ups, curbs for lunges or step ups --not too high and be sure the surface is even--these are great ways to  maximize your workout.  Go outside enjoy the weather but don't forget your sunblock!

Mind, Body, Spirit Wellness

Wellness refers to a person's overall state of being, holistic wellness implies that everything affects everything else.  Examples of this are lack of sleep, leads to irritability, leads to stress, lowers the immune system , which can lead to illness and disease.  Wellness not only refers to the body but also to the mind. So surround yourself with people that believe in total wellness, mind, body & spirit. Live a happy and healthy life and surround yourself with positive , uplifting people.

MLIS WEIGHT LOSS DETOX

  •     STARTED MY M'LIS SPRING DETOX PROGRAM LAST WEEK; LOST 7 POUNDS AND FOUR INCHES.  I HAVE BEEN EATING ALOT OF JUNK!!  I WAS BLOATED, MY JEANS WERE UNCOMFORTABLY TIGHT AND I WAS NOT HAPPY ABOUT IT.  I HAD MY MIND MADE UP THAT I WAS GOING TO DO THIS BEFORE EASTER SO MY SUGAR ADDICTION DID NOT GET CRAZY OUT OF HAND.   THIS IS A 30 DAY DETOX PROGRAM WITH A 3 DAY ALTERNATE WAY OF EATING AT THE BEGINNING AND END OF THE PROGRAM.

Benefits of Massage

  1. Massages are not just fluff! Regular massages are beneficial for mind, body & soul....The stretching and releasing of tight muscles ease pain...  Taking time for yourself and relaxing is one of the best ways to deal with stress.... A holistic approach to reducing pain and dealing with stress by massage are healthy lifestyle choices that can have amazing wellness results.  Try a massage at least once a month to stay on your healthy lifestyle path......you will not regret it!!

Healthy Lifestyle Back on Track

My sway to the dark side--no cardio exercise, gorging myself with sugars, carbs, saturated fats and anything else I normally do not eat or drink is over.  I am staying away from refined sugars, white flour, processed foods, deep fried foods; all the nasty junk that makes us feel bloated, irritable, tired basically like crap.  My energy is back, I'm not bloated and I want to do things instead of laying around like a lump on a log.  If you seriously want to change your life; get your energy back, relieve stress plus feel good about yourself and your life in general.

This weeks HIIT Session

My HIIT workout this week is going to focus on building stamina. My workout is going to consist of  JOG, SPRINT, RUN.  This can be modified to FAST WALK, EASY JOG, VIGOROUS WALK  or to your fitness level.  Just so your heart rate is elevated to 65-80% of your Maximum Heart Rate. Another way to monitor your heart rate is Rate of Perceived Exertion....follow this as a guide    
    1-3    -Can talk or hold a conversation (Casual Walk)

HIIT Training Workout

Seven days since my last post; getting back on track isn't as easy as I thought it would be.  I like doing the HIIT Workouts since they are only between 20-25 minutes but burn fat and calories!   I'm adding another round of HIIT Training.  Here is my workout  but you can choose any exercise you like just so you keep your heart rate between  70-80% maximum heart rate. 
 
                           Maximum heart rate formula

Back on Track

The holiday's are over  and  we all have overindulged.  No need to panick make it a point to return to your healthy living lifestyle.  We can help each other, offer ideas, support and have fun doing it.  I started my Mlis detox cleanse and feel better already.  I don't make New Year's resolutions; if I did I wouldn't follow through on them anyway.  I'm returning to living a healthy lifestyle and that includes adding HIIT-- High Intensity Interval Training--30 minutes of  cardiovascular training that kicks butt, shreds fat and sculpts & strengthens your entire being.  Follow my progress and share yours.  Have fun and enjoy.    

Holiday Suggestions

Holiday Calorie Saving Tips

Eat Breakfast
Skip the skin on the turkey
Reduce serving size of high calorie dishes
No second helpings
Go for a walk after your meal

Sun Damage

The sun's UVA & UVB rays are responsible for over 80% of your skins aging!! Eventhough summer is over; protect your skin everyday with a moisturizer containing an SPF of at least 30. Let us help reverse the damage with a customized Dermalogica facial and our advanced skin care services.  Call and schedule your appointment.