I love this time of year. It signals that warmer weather is coming and the National college basketball tournament is starting. Good friends and I have been playing along with the March Madness brackets for years. It’s so fun guessing who’s going to be the Cinderella story and what sure thing team will fall first. The first weekend of the March Madness tournament I”m glued to the TV with my bracket sheet. My husband tells me I need to get new school and  look my tournament brackets on my phone or ipad, but I like paper. I like highlighting my winners and crossing on my losers with black marker.

This who event got me thinking what if during the March Madness Tournament — we got fit.  Each day during the tournament I’m going to post a fitness challenge. Of course you will accept the challenge and you will post your comments here or on my Facebook wall.   We’ll create a community of support cheering you to meet your fitness goals.
The March Fitness Tournament starts Tuesday, March 19th and end Monday, April 8th.  Check back every day for a challenge!!!

There are times when we can’t get out to the gym or having a gym membership just isn’t in the cards.  Here are 10 exercises that can be done at home to give you a satisfying workout no matter the size of your home gym. You will need a few basic home gym necessities.

• Dumbbells
• Jump rope
• Mat

Yes, you can get fancier, but you can start with the basics. Here are 10 exercises that can be done at home.

1. Workout to an exercise DVD, most cable companies have an on-demand fitness channel — it can be cardio or strength based
2. Leg exercises can be achieved by standing while holding on to the back of a chair or lying down on your side and lifting each leg for a number of repetitions.
3. Work-at-home and sit for hours at the computer desk give this a try to keep the circulation flowing in your legs. Squeeze and release your quads (the front of your legs) 10 times, then 10 squeeze your tush 10 times repeat 10xs.
4. Stretching exercises are essential.  Stand with both hands against a wall and move your right leg back so that your foot is flat against the floor.  Hold for a few seconds; then repeat with the left leg.
5. Arm exercises are important to improve muscle tone.  Use an exercise band and place both feet on one end and with each hand raise and lower the band; first with your palms up then down.
6. Put on a CD and dance for about 20-30 minutes.  This is a great cardiovascular workout. You’ll create your own Harlem Shake.
7. Go to Target, Marshalls or TJ Maxx and pick up some 5 or 10 lbs. weights to exercise your arms.
8. Incorporate old school cardio into your daily routine, jumping jacks, jumping rope and skipping nto that daily routine.
9. Another great stretching exercise to perform is to lie on your back, bring up your right knee to your chest with your right hand and roll the knee to your left side so that it touches the floor.  Keep it in place with your left hand.

There are many exercises available on DVD which can be incorporated using bands and other exercise equipment.  Always stretch before starting any exercise routine to prevent injury.

Spring official starts on March 21st, my fingers are crossed that we are going to start to see a nice warm up. Now is the time to start your fitness spring cleansing!
You declutter your closets, so why not declutter your fitness routine and your eating habits’  Taking these 5 steps will get you reach for bikini season.
Here are a 5 things to do right now to get ready for spring fitness cleansing and achieve that beach-ready body just in time for warmer temperatures.

1. Get rid of the junk. Have a stash of cookies, chips, empty-calorie liquid losers aka soda or other tasty processed treats hanging around calling you from another room’ Toss or give them away and replace it clean eating healthier alternative: replace them with whole foods, nearly calorie-free treats, veggies, lean proteins, low GI starches and low fat dairy.
2. Set small goals. While it may be really exciting to set a large goal like running a marathon or going to the gym every day, it can be difficult to motivate yourself to actually achieve that large sometimes overwhelming fitness goal. The solution’ Set smaller fitness goals. For example, if your goal is to go to the gym every day, just go to the gym one day a week for three weeks. Once you’ve accomplish that goal, step it up. Decide to go to the gym twice a week for three weeks. Once you’ve accomplished that fitness goal, step it up again. Soon you’ll be going to the gym every day.
3. Get a Buddy. Making a change can be challenging, but research shows that having an accountability buddy or someone who’s also making the same change can encourage even better results. Find a friend, your spouse or colleague at work who wants to achieve similar goals and ask if they will support you.
4. Create an Action Plan. To make this happen you need to map out your strategy. I tell all my clients break their goals into 3 stages 30, 60 and 90 days. What are you going to eat, who is going to help you, what will you do if an obstacle comes in your way. What will you do to reward yourself for hitting your mini goals. Breaking a habit means being aware and making conscious choices that are different from what you’re used to. By creating an action plan for, you’re setting yourself up for success.
5. Mix it up. It’s easy to get into a rut when you’re beginning a new workout routine. In order to keep things interesting and maintain your motivation, consider a few exercises or sports you enjoy. This can make it easier on your body too. For example, if you’re running two or three times a week, consider walking or riding your bike on the other days. Maybe add yoga to keep your muscles flexible.  Mixing up your routine you will begin to shaping muscles you never thought possible.

Bonus — Eat 4-5 mini-meals. When you eat at regular intervals during the day you minimize your insulin spikes. This minimizes the potential of you binging. Each meal you should include at least a protein and veggies. Enough with this having a carrot sticks or nuts and that’s a “snack” not filling enough. Enjoy mini-meals — they won’t make you fat. Have trouble fitting in all these meals’ I have some suggestions, shoot me an email or call and I can help you configure a menu that works for your busy life.  

I found this interesting post.  After this you may be running to get a Brita.

http://michaelashcroft.net/2011/10/05/some-interesting-facts-about-bottled-water/

Late last year, Angelike N.’s world shifted in almost every sense.

She had a baby. Her father passed away from a sudden bout of cancer. She accepted a promotion and relocated with her husband to another state.

So, when Oxygen magazine came knocking to see if she could get into peak condition for the cover of their March 2013 issue in just a month, it would have been easy for her to turn it down. Thankfully, she knew preparing for another Oxygen cover would be easier this time around because she had Isagenix®.

“Before a child, I used to prep and carry my food everywhere. I was a ‘chew your food’ athlete and did too much cardio and weight training,” admits 34-year-old Angelike of North Carolina. “It was a difficult lifestyle to maintain and it was made even more impossible when you have to carry a diaper bag, a stroller and manage a full-time executive career. Isagenix changed my life.”

“I trusted my Isagenix products,” continues Angelike, who started using Isagenix when her daughter Ella was six weeks old and kicked it into gear in September. “I honestly feel like the products did most of the work since my schedule was very haphazard and unpredictable.”Between late board meetings, driving long distances to support her 19 team members and working from her home office, Angelike was able to cobble together a consistent cardio and weight training regimen that included key Isagenix products such as Ionix® Supreme, Want More Energy’®, IsaPro® and IsaLean® Shakes. She skipped the boxed lunches in board meetings and on planes and opted for IsaLean Bars or an IsaLean Shake instead.

When she stepped on set for her big photo shoot with Oxygen magazine, she felt better than ever.

“I was really proud and that’s the first time I could really say that,” shares Angelike. “I was proud of all of the components of truly being ‘healthy’ coming together and shooting in my best form ever, especially after bouncing back from having a child and all of the adversity I had faced.”

Her passion for Isagenix products has caught on with her husband, mother, in-laws, and other friends. And, though she initially said “no” to creating a business because of a “lack of time,” the 2-Star Golden Circle and her husband have earned good money…even having no idea what they were doing.

She could have earned money through lucrative sponsorships with other supplement companies, but it’s never been about the money. When she’d turn over bottles and notice scary ingredients that were unhealthy, she’d turn the companies down flat.

“I just wasn’t willing to make those compromises for the sake of vanity. This is about your health,” says Angelike.

Now, as she reflects on her journey with Isagenix, she says she hopes her experience will shine a light of hope for others facing tough obstacles.

“I know people are on their knees every night praying for better health, financial freedom or freedom from their bad habit,” says Angelike. “I feel like somewhere down the line, I’ll be able to help someone else going through turmoil; to help lift them up, edify them and help them get the fight back against the things that life throws at them.”

For the past few months, I’ve been traveling for work and the holidays. My workout schedule and my eating has been all over the place. Have anyone else had the same experience’ Come on, I can’t be alone with this.  You woke up on January 1st and you had tight clothes. I’ll raise my hand to that one.

Then you made the resolution that you are going to get back on the wagon. You’ll hit the gym, eat healthy and give up booze, sugar, what ever your vices are. You feeling me so far AND THEN here we are ½ way through January and you feel like you are spinning your wheels. You want you to button your pants, you want to take a pic and feel like you don’t need Photoshop or make sure you are on your best side.

I understand you. As I said earlier I had a tough holiday season like most of you and now it’s time to get my milkshake back in order. I’ve a very structured person and without structure I fall off the rails.  I’m ready to get my groove back. Who’s with me’

I have a proposition for you. Let’s get back on track together. Join me for my 30-day Girlfriend Project.

During the Girlfriend Project, you’ll improve your overall health, increase your energy levels and most importantly drop some pounds and inches.  Now I have your interest.

You will go through this program with me. With The Girlfriend Project, you’ll get a:

• 30 day meal plan – including options for folks who are always on the go
• 30 day supply of yummy meal replacement shakes*
• Training videos about nutrition
• Shopping list lists & recipes that you can personalize towards your tastes
• 4 week weight training program
• Weekly functional challenge workouts
• Incredible support from a private Facebook Group to connect with other participants for ideas and motivation

So.. who’s with me” The program starts Sunday, January 27th   We’ll have a kick off call at 8pm EST. You want in’ Shoot me an email and we’ll take it from there.

*Order the Total Health and Wellness Pak from Isagenix to enhance your results and give you a competitive advantage.

Rules ( I told you I like structure so there have to rules)

1. Girlfriend project begins Sunday, January 27th and ends February 23rd.
2. All “before” and “after” photos must show participant holding a newspaper or other publication that shows the current date. Photos submitted without proof of current date will not be considered valid entries.
3. All “before” and “after” photos must be taken in tightly fitting workout clothes or bathing suit.
4. “Before” photo must be received by [11:59] PM on Saturday, January 26th. Photos received after this time will not be accepted.
5. “After” photo must be received by [11:59] PM on Sunday, February 24th. Photos received after the deadline will not be accepted.

All over the news they are talking about the flu epidemic.  In fact I was riding on the T the other day and saw multiple people wearing hospital type masks, if that doesn’t’ freak you out I don’t know what will.

Have you ever heard the expression “An ounce of prevention is worth a pound of cure'”  It makes sense.  The best way to keep our bodies healthy is not to get sick in the first place.  Keeping our immune systems running smoothly is our best defense against disease.

It’s a common misconception that we have no control over our immune systems.  Eating the right foods and taking care of our bodies allows us to fight off infection more quickly and efficiently.  Here are some of the ways we can boost our immunity:

• Include lots of antioxidants in your diet.  These include vitamins A, C and E.  Foods rich in antioxidants include cherries, blueberries, cranberries, strawberries, spinach, Brussels sprouts, and tea.  You might also want to take a daily antioxidant supplement, because it is difficult to get in as many antioxidants as are recommended through diet alone.
• Cut back on sugar.  Sugar bogs down our white blood cells, preventing our immune systems from functioning properly.  Omitting it from our diets as much as possible can work wonders for our health.
• Cut down on fatty foods.  These are also detrimental to our immune systems.  A leaner diet helps us maintain a healthy weight and boosts our immunity.
• Exercise regularly.  Getting our blood flowing allows our white blood cells to circulate throughout the body, and that means that they can reach and kill germs more quickly.  Try to work out moderately at least three or four times a week.
• Keep your body cleansed.  Drinking plenty of water helps to flush out our systems.  There are also colon cleansing products that we can use to remove toxins from our bodies periodically.  This will get rid of substances that can inhibit our immune systems. I drink at least 1 gallon of water and take Cleanse for Life to assist my liver.
• Take vitamins, minerals and herbs that are good for the immune system.  Zinc does a good job of assisting our immune systems when we are sick, and including it in our diets or taking it in a supplement regularly will help keep us from getting sick in the first place.  Herbs that are good for the immune system include garlic, astragalus, and elderberry.
• Make sure you’re getting enough rest.  Our bodies produce growth hormones that boost our immunity while we sleep.  If we fail to get enough sleep, we don’t produce these in the amounts that we need.  So be sure to get plenty of rest each and every night. Since August I’ve been using this Sleep Spray and man does it do the trick. Two sprays and I’m knocked out!

Your immune system is an amazing thing.  When you take good care of it, it takes good care of you.  With a healthy diet, adequate rest, and frequent exercise, we can ensure that our immune systems are operating as they should.  Then we can spend less time fighting off illness and more time enjoying life. Fingers crossed you survive this  flu epidemic.

Today is all about instant gratification, if we don’t get results in a short amount of time when give up.  To survive 2013 and get lean you will need discipline. Do you have the discipline it takes to make your dreams come true’

Discipline – “Today I will do what others won’t, so tomorrow I can accomplish what others can’t” – Jerry Rice. I just love this quote. Do you have your goals written down’ Are they in a place where you can see them and get you fired up to take action’

Inspiration – This is what keeps you going. What inspires you to dream. I create a vision board every year and place it at my desk so that I can see if over and over again.

Sacrifice – What are you willing to let go of to make your dreams come true’

Coach – Do you have someone to help you’ Someone who can give you advice and guidance when you are feeling stuck’ Someone to share your highs and your lows.

Intuition – Get out of your head and do what you need to move toward your goals.

Plan – Remember the old proverb — falling to plan is planning to fail. You want to be successful with anything you need to plan. Set up your action plan and move forward.

Laser focus – Do you believe you can’ Do you have the strength to stand up to the naysayers and all the negative Nelly’s

No Excuses – Are you will to put your excuses aside and make this happen’ One of the best books I’ve read about this is Wayne Dyer’s book  Excuses Be Gone.

Energy – Do you have to energy to stay the course. Do you have the energy to say no to treats, the energy to get up consistently in the early AM to get your workouts in’

If you are ready to be DISCIPLINED in 2013, join me and my fitness mentor, a special guest on Dr. Oz and Oxygen cover model will coach you during your first 30 days to help you achieve your 2013 fitness goals. Click here to learn more.

Here were are less than 1 week away from New Year’s. Most of us will wake up on New Year’s Day and say

I’m tried of being fat, having no energy or tried of looking the way I look. If any of these will be your resolution this year. I have a solution for you.  During the month of January I will be hosting a Resolution Jump Start group with a number of my mentors, Cathy Savage, well known fitness and figure coach, Lori Harder Oxygen magazine cover model, and my business mentor, Holly DeMott. These three women who I have changed my life and I know we can do the same for you.

The Jump Start Your Resolution includes a private Facebook page, weekly conference calls with top fitness industry experts and weekly emails from me to help keep you motivated. If this sounds like something you’d like to be a part of watch this video.

Are you ready to meet your resolution this year”’

1/4 cup olive oil
1 small sweet onion, diced
2 ribs celery,  diced
1 carrot, peeled and diced
1/2 green bell pepper, diced
1/2 red bell pepper, diced
1 garlic clove, minced or grated
1/4 tsp oregano
6 cups cooked quinoa
salt and pepper to taste
1 cup chopped almonds, dry roasted

Put olive oil in large skillet over medium heat; add onion, celery, carrot, green pepper, and red pepper, and cook, stirring until vegetables start to soften, but are still somewhat crisp.

Stir in garlic and oregano and heat for 1 minute.

Remove skillet from heat and stir in the quinoa, mixing well.

salt and pepper to taste.

Toss in roasted almonds and serve hot either as a side dish or light main dish.

Note: To roast almonds, put in dry skillet over medium heat and toss until lightly browned.

2 cans (15 oz size) garbanzo beans (chick peas)
2 Tbsp olive oil
2 Tbsp cumin
1 Tbsp curry powder
1 tsp chili powder
1/2 tsp salt
1/8 tsp black pepper

Preheat your oven to 350 degrees and get out a large baking sheet.
Drain garbanzo beans, rinse, and drain well. If you don’t do this, they will be chewy aka not very good.
Put garbanzo beans in bowl and pour olive oil in, tossing to coat the beans well.
Spread garbanzo beans out on baking sheet.
In small bowl, mix together the seasonings.
Sprinkle 1/2 seasoning mixture evenly over garbanzo beans on baking sheet, shake beans to coat, then sprinkle remaining half of seasonings over beans, and shake again to coat.
Put in preheated oven and bake for 20 minutes, shaking to mix up beans once during baking time.

Garbanzo beans are done baking when they crisp up; adjust your cooking time accordingly. Keep your eye on them so they don’t burn.
Serve warm as a snack or use as a topping for green salads, soups, or casseroles.

1 cup quinoa, cooked according to directions
1 1/2 cups frozen, shelled edamame
3/4 cup roasted red peppers, chopped
3 tsp lime juice
dash cumin
1 garlic clove, minced
2 tsp olive oil
3 Tbsp chopped fresh cilantro
8 large Romaine lettuce leaves, washed and dried

Cook quinoa according to directions.
While quinoa is still hot, stir in edamame and roasted red peppers.
Put cover back on pot and allow to sit.
Meanwhile, whisk together the lime juice, cumin, and garlic.
Keep whisking and slowly drizzle in the olive oil, whisking until slightly thickened and smooth.
Dump quinoa mixture into bowl and drizzle dressing over, tossing to combine.
Toss in the cilantro.
Lay out the Romaine lettuce leaves on a work surface.
Spoon quinoa mixture into center of each leaf until mixture is used up evenly distributed between leaves.
Gently roll up the lettuce leaves over the mixture, lengthwise, as tightly as you can without breaking the leaves.
If you need to transport, you can lay in shallow pan and cover to transport or you can make them there.