Les Mills PUMP Pump and Shred! Working My Butt Off….

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January 1st 30 Day Challenge

Time to put all your excuses at bay and get off your butt and start taking stock of your health NOW! If you are tired of always being tired, stressed out, sick of having knee pains, back pains, sick of being sick, over weight and out of shape, message me! Do you want to eliminate diabetes, lower your blood pressure, cholesterol, and eliminate your risk of heart disease and cancer then you should join my 30 Day Beachbody Challenge beginning January 1st!
This is an exclusive challenge for the few people that can handle it and stay committed. You DONT want to miss out!
So if you’re 100% committed, focus and ready to make a change then I’m your girl and you need to message me ASAP!! You wont regret it! Tell your friends, family members and loved ones cause this is going to be BIG! Lets all get together end the trend of unhealthiness, laziness and excuses!

Go to http://www.beachbodycoach.com/eatrainer2

* click on The Beachbody Challenge link on the right hand side

* fill out all the info that’s required

* pick “The 10 Minute Trainer” pack and choose what flavor shakeology you want..either chocolate or greenberry or the combo of both

It takes about 3 days for package and shakeology to come in the mail, so order with enough time for package to arrive on time for Day One of challenge

Love Your Body
Live a Healthy Life!

Five (5) Things You Can Start Doing Towards Living a Healthy and Fit Lifestyle…

You’ve thought about it over and over again and not sure where to start or what to do towards being healthier. People tell you stop eating this, don’t drink that, and at times it can be over whelming and before you even truly begin you’ve already given up. Well I’m here to tell you, just begin the process slow and easy, don’t put too much stress on yourself and with just five (5) easy steps you can be well on your way towards living that healthier lifestyle. Remember that this is not a DIET! Because diets don’t work, not in the long run. This is a lifestyle change and that’s the only way to go about it.

Among the many tips I tell my clients, friends and family these seem to be very doable and easy to begin with. Before stating make sure that you are 100% ready to make the change towards living a healthy and fit lifestyle, because this is not something you do for a few weeks or months and expect to go back to your same old habits. Once the mind is set and committed these tips will be a piece of cake.

1. FOOD JOURNAL:

Most people that I have encounter say to me that they really don’t eat that bad. Then they follow that comment with once in a while ill enjoy a slice of pizza, fast food, Chinese Food, soda etc..Or they’ll say, all I eat is salad and the salad contains all bad things and loaded with dressing (which can be the killer). One thing with keeping a food journal is that its keeps you accountable for what you eat or drink. Most of the time when people keep a food journal they are very shock as to how they eat and some don’t even like writing down what they eat cause at times its a reality check for them. Keeping a food journal helps you track why and when you eat and it also helps you with tracking your food patterns and calories. Be as detailed as possible when keeping a food journal as to what you eat or drink, the times you eat or drink and your emotions before, during and after you eat or drink.

2. INCREASE YOUR WATER INTAKE:

A lot of people don’t drink enough or don’t drink water at all. Some say is has no taste or why can’t I just drink juice. Drinking water is extremely important. Water makes up about two thirds (2/3) of the weight of the human body and we can survive days or even weeks on just water alone. Water helps keeps your muscle and skin tone and helps with weight loss and transports nutrients to your cells. Water also helps with regulating body temperature, and eliminating waste from your body. Its also important in lubricating your joints to help with movement. Many health professionals recommended drinking at least 8-12 8oz glasses of water daily. So drink up! You can add lemon slices, and fresh fruit like strawberries etc to you water for flavor.

3. REPLACE ALL WHITE PROD WITH WHOLE WHEAT/GRAINS & HIGH FIBER:

Whole wheat, whole grains high fiber foods are very important for your body’s daily energy. It is needed to perform daily activities, it provides you with sustained energy when exercising, prevents muscle loss, reduce cholesterol, helps in the digestion process and also helps with weight loss. I always say that whole grains high fiber food for the body is like gas is for a car. You need it to function proper daily and get you through the day. Whole grains are natural sources of vitamins of A, E, and B6 plus zinc, iron etc…Plus it keeps you fuller for longer periods of time and have more flavor than white prod. Make sure that when purchasing whole wheat, whole grains high fiber foods that is says “WHOLE” in front of the name.

4. HAVE A PIECE OF FRUIT AND OR VEGETABLE WITH EACH MEAL:

Fruits and Vegetables are very important for the body. They are loaded with vitamins A, C and E and minerals like potassium, folic acid and are high in fiber. They have many nutritional value and helps with lowering cholesterol, reducing your risk of strokes, Type 2 diabetes, kidney stones, bone loss and even certain type of cancers, even with reducing your risk of cardio vascular diseases etc…Have at least a piece of fruit and or vegetables with each meal daily. If that’s not enough reason for you to eat your fruits and veg daily then I don’t know what will.

5. MOVE YOUR BODY:

We have to get up and start moving our bodies. No matter what you decide to do, just make sure and move your body and sweat for a minimum of 30 minutes a day everyday if possible. There is 24 hours in a day so 30  mins daily is very doable. Do whatever you love that make you build up some heat and sweat. You can do yoga, pilates, weights, power walking, running, hiking, bike riding, even if you just put some music on and start dancing and jumping around…the point is to get up and just MOVE! There are many benefits to exercising. It helps with not only weight loos, weight control, strong bones and muscles strength and lowering HBP (high blood pressure). Its also beneficial for lowering your risk of cardio vascular diseases, certain cancers, mental health and mood and it also helps you deal with stress and your chances of living a long life increases. A win, win all around. So get up and get moving!

Love Your Body

Live a Healthy Life…

My 1st Yoga Workshop

I’ve been practicing yoga now consistantly for about eight plus months after a long break. I’ve always wanted to try a yoga workshop for the longest time and yesterday April 16th was the first time I went to a yoga workshop.  It was really interesting! At first, I was excited to go, then as it became closer to the date I started to get nervous. When I got there I felt a little intermidated. I was going back and forth with my feelings. I felt pretty secure with my practice even though I know theres alot still to learn and accompolish.

Right now, I practice yoga at home via DVD’s and www.yogaglo.com on an average of three times a week. I think ive been to a studio or a class at the gym maybe less than five times. When I found out that Ashley Albrand (www.ashleyalbrand.net) was going to be at Strala Yoga (www.stralayoga.com) I had to attened. I found Ashley through facebook. Her pictures of her poses is what caught my attention and then when I checked out her blog/website and read her info/story I realized that she’s a badass.  Ashley Albrand has taught Vinyasa Flow, meditation, and dance in Los Angeles, New York, and around the world. She is a professional Hip Hop dancer and has been studying movement since the age of 5. Ashley was drawn to the study and teaching of yoga for its powerful ability to heal the body and expand individual consciousness. Her classes focus on mood altering and enhancing asana, pranayama, releasing negative thought patterns and the pranic exchange. This was her last FLOAT workshop for the year and since she was doing it in NYC I had to go.

Ashley Albrand

The workshop was scheduled to start at 1:30pm and I decided to get there early. I arrived around 1:10pm and there was already ten people or so there. Most of them where warming up and thats where my intimidiation set in cause they where warming up doing handstands, wheel, headstands, camel etc. As far as my practice go with inversions/handstands they are still in the baby stages. Its very hard for me to kick up and get into the pose. Just being upside down freaks me out but im still working on it day by day, week by week and I’m getting better at it.

As time drew near, the class started to fill up. Ashley arrived and started to introduce herself to everybody one by one walking around shaking hand and giving out yoga blocks. Something she said she has never really done before. The class started on time and we began with a heart opening pose using the yoga blocks. After, we did a short mediation and the breath of fire, before you  knew it we were well on our way into the workshop. She went slow with the poses, explaining every move and what it does and what it means and the effects of it. I liked the way the workshop was playing out. Nice and slow, feeling every pose and understanding it. Beginners would definitely benefit from it. Advance yogi’s benefitted from the workshop as well because she allowed them to add twists and binds when they wanted to. The workshop ended with us in savasana and Ashley’s husband Drew Broadrick singing and playing the guitar. He’s pretty talanted! I enjoyed his music. Then while in seated position, eyes closed Ashley began singing at the end. At first I thought it was a DVD playing, her voice is incredible.

Over all I loved it and enjoyed every second. The time went by soo fast, I couldnt believe two and half hours flew by. Everyone felt the same way when we where done. Ashley gave me some good tips and advice as to how to practice my handstands, plus also telling me that I need to start going to a yoga studio to perfect and practice my yoga, besides always doing it alone at home. She even recommended a studio I should check out. I’m soo glad that I decided to go and I can’t wait for the next workshop which will be next month with Kathry Budig (www.kathrynbudig.com)

Ashley Albrand

Ashley Albrand

The Challenge Continues…

We are more than halfway through my 5 weeks healthier you challenge. This is actually week three, and its been going good so far. I’ve had my moments where I felt like pulling my hair out at least when it came to the eating, cause I miss my cheat day lol…
What I put forth for myself as my challenge to accomplish within these 5 weeks is to only drink water/seltzer/sparkling water (easy part), workout 5 times a week and no cheating. Normally I cheat once or every other week…mainly ice cream and for some reason I was just tasting the oatmeal cookie chunk ice cream from Ben&Jerry’s for the past week. I stayed strong, put my foot down and the cravings went away. I loaded up with fruits and Greek yogurt and made smoothies. That helped alot!
I hope it’s going great for you guys as well and that you’re staying strong and focus and positive. No matter what you want to accomplish with in this challenge remember consistency is key and you have to be patient.
This challenge is a jump start towards living a healthy lifestyle. It’s almost over and at the end of your challenge I know your body will thank you in the long run.
Stay strong and keep loving your body and living that healthy life.

Elesha…