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Posted by: | Posted on: May 9, 2014

Five Signs its A Sham

dietI realize that people still disregard scientific evidence, proven over and over again, that deliver long-lasting results and still demand a quick fix to their long standing problem of over indulgence and lack of movement. So, I thought I’d share a few things from a fantastic article written recently in Health magazine regarding diets.

If you or one of your friends is indulging in some form of a fad diet, please consider the following 5 issues. Fads come and go, just like people who do fad diets and lose weight then gain it back after they stop the diet. DIET is a four letter word..don’t use it or do it!

  1. Testimonials with no proof: If you can’t Google academic studies, it hasn’t been tested
  2. A ban on entire food groups (fats, carbs): Balanced nutrition is simply a must
  3. Lure of a quick fix: “Anything that happens fast will get undone fast” ~ Dr. Pamela Peeke
  4. A requirement to buy lots of products: No pills or bars can chase calories away
  5. Unrealistic claims: “It works without the gym” or “Eat what you want.” = Garbage!

Take care of yourself this weekend! Eat well, move at least 30 minutes, and be happy 🙂

In health and fitness ~ Amy



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Posted by: | Posted on: December 22, 2013

Holiday Survivalfit- Week 11

snowThe next two weeks of our Holiday Survivalfit Challenge will prove to me the more challenging. This week we have Christmas Eve and Christmas Day to contend with.

Family, food, drink and festivities will more than likely take priority in your life during these two days, but the good news still have 5 days in the week left to workout and eat better. Read More …

Posted by: | Posted on: December 6, 2013

12 Days of Fitness Challenge- Day 6

12 days of fitnessHappy half way point! Six more days to go with the 12 day fitness challenge and just a few short weeks away from New Year’s and the wrap up of our other challenge, Holiday Survivalfit.

I’m confident that if you are participating in either of our FIT Launch challenges your holiday season will definitely be a happy, healthy and fit one. If nothing else, you’ve made an effort to be aware of your food, your exercise and how you treat yourself.

Tomorrow’s goals are to continue on the path of enlightenment with your healthy eating habits, to be determined to finish your day with a good workout, and of course be positive about YOU.

Day 6 goals are:

holidayfeet*30 minutes of cardio training

*Full body MUSCLE conditioning circuit workout

*Flexibility/Stretching- after your workout

Head into your weekend with a healthy Friday and set the tone for a for a fit weekend. Remember if it doesn’t challenge you, it doesn’t change you!!

Happy Fit Friday



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Posted by: | Posted on: November 24, 2013

Holiday Survivalfit- Thanksgiving Week Challenges

A roast turkey prepared for a traditional U.S....

We are entering week 7 of the Holiday Survivalfit Challenge and it just so happens to have one of the bigger, gluttonous holidays in it- Thanksgiving!

I know all of you will all be ready for it because you’ve been keeping up on the challenge minimums and getting on track with your nutrition needs using the Diet Grader website 🙂

This week’s challenges are less to allow for some leeway with your holiday adventures.  Read More …

Posted by: | Posted on: November 17, 2013

Holiday Survivalfit Challenge- Week 6 Challenges

healthy holidaysWe are entering the halfway point of the Holiday Survivalfit Challenge and some of the harder weeks to stay on top of your fitness and eating habits. If you have been following our weekly workout challenges and staying on top of food intake using Diet Grader, you are way ahead of the game.

This week is goal is SIX workout days! Yes, read it correctly SIX days this week. Read More …

Posted by: | Posted on: October 22, 2013

Holiday Survivalfit Challenge- The Fitness Elements

holidayfeetI hope many of you are joining us in the challenge to stay fit during the holiday season. I know it’s tough to get active sometimes, but having a little accountability and some set guidelines to follow will help you stay on track 🙂

Over the course of the next 12 weeks I will be encouraging people to get at least 4 workout days in per week, and up to 6 if they are so motivated. These workouts are divided into a few different fitness elements: muscle conditioning, cardiovascular training/cross training, flexibility/range of motion, and REST!!

These all important elements make for a well-rounded exercise program and will help everyone to achieve optimal results. It will also encourage those who only perform one type of fitness element (i.e. a person who only runs with no stretching or strength training) to reap the benefits of incorporating all the elements. We need ALL these elements along with good nutrition!  Read More …

Posted by: | Posted on: October 17, 2013

Holiday Survivalfit Challenge- 2013*

It’s hard to believe we are less than 12 weeks away from the New Year and the holiday FitThroughTheHolidays season is upon us again.

For many, the next few months can prove to be more challenging to exercise or stay committed to fitness routines. Professionally, I notice a drop off in fitness participation, and want to do whatever I can to encourage people to stay active and eat right!

Holidays bring us good cheer, good food and sometimes a few extra pounds. They are also notorious for bringing on a little stress from all the additional activities, extra money being spent and family obligations. The wonderful thing is exercise and eating healthy help to combat all of this. Read More …

Posted by: | Posted on: June 21, 2013

Summer Fit 30 Day Challenge- 5 Tips to Cultivate Optimal Fitness

summerFriday, June 21st was the first day of summer and the last day of our Summer Fit 30 Day Challenge. It was a bittersweet day for me as I knew I wouldn’t see the femme, fitness, fatale as often, but I knew they saw and felt changes in their lives.

30 days was just the beginning of what I hoped to be life-long change. 

They learned about proper fitness and nutrition, lost inches, improved muscle strength and endurance, and every single one of them made progress within their own individual bodies. It was a fabulous event for me to watch as their trainer.

Read More …

Posted by: | Posted on: June 3, 2013

Make Your Foods Colorful- Fruit and Vegetable Color Code


English: veggies

 Red/Purple Grapes, grape products (red wine, grape juice), prunes, cranberries, blueberries, blackberries, strawberries, red peppers, plums, cherries, eggplant, red beets, raisins, red apples, red pears
 Red Tomatoes, tomato products (pasta sauce, tomato soup, tomato-based juices), pink grapefruit, watermelon
 Orange Carrots, mangoes, apricots, cantaloupes, pumpkin, acorn squash, winter squash, sweet potatoes
 Orange/Yelloww Orange juice, oranges, tangerines, yellow grapefruit, banana, lemon, line, peaches, papaya, pineapple, nectarines.
 Yellow/Green Spinach, collard, mustard greens, turnip greens, yellow, corn, avocado, green peas, green beans, green peppers, yellow peppers, cucumber, kiwi, romaine lettuce, zucchini, honeydew melon, muskmelon
 Green Broccoli, brussel sprouts, cabbage, Chinese cabbage, bok choy, kale
 White/Green Garlic, onions, leeks, celery, asparagus, artichoke, cauliflower, endive, chives, mushrooms
    • Based on the UCLA Center for Human Nutrition’s color code system.
    • Encourages a variety of fruits and vegetables to ensure a diverse intake of phytonutrients (cancer fighting nutrients).
    • Aim for one food item from each color group per day.
    • Eat seven or more servings of fruit and vegetables per day.
    • Eat a variety of fruits and vegetables.



Eat well, sleep well, exercise regularly and enjoy your life! Take care of your body.


In health and wellness,




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Posted by: | Posted on: May 23, 2013

Wondering Why You Do Not Lose Weight?

CORE CampThe exercise factor

There are many benefits to exercise that go beyond the burning of calories and the loss of fat weight. While these advantages of physical activity have been hailed for many years and from many corners of society, it does not seem to resonate with most people. Again this year the overall number of U.S. overweight and obese has increased.

 So, what is the issue?

 The issue is that exercise doesn’t fix all (at least not alone), especially in the calorie and fat loss game. It has been said that the exercise component in weight loss accounts for 20-40% of the equation.  This small percentage has to do with the calorie expenditure due to exercise, and does not address the larger percentage in a weight loss program, caloric intake, which is due to what we shove in our face from food and drink. Read More …