The Fit Green Goddess

The weekend...Finally!

2012-01-29T10:59:00.001-05:00

Not that I do anything fun and super exciting on the weekends, but for some reason, I slow my pace, sit and reflect on my week, sometimes Tyler is home, Heather is home and Mario is home. I am in complete peace when I have everyone home, even if they drive me crazy, which they DON'T, but sometimes, I am being pulled in every direction...All a part of motherhood!

I worked on on Saturday, and I had a fantastic workout planned, and while I did complete it, I didn't feel that endorphin release like I usually do. I sware I am such a creature of habit! Take me outta my favorite gym, and I am in a funk no matter what!

I ended up blasting my body for an hour and burned 380 calories. I guess that's a plus!

This morning, like every Sunday, I run with Raha and Shannon, but this morning I had to run by myself at one of my clubs in Sleepy Hollow at 7:00am. Not going to lie for one hot second......My legs were STILL heavy and sore from that intense 4 mile run! I couldn't believe it! I normally NEVER watch the clock, but it felt like the seconds were hours! UGH! I even had a banana & 1 teaspoon almond butter on top before the run (about an hour) for more energy, but nope. It took everything out of me to complete 6 miles- BUT I FINISHED!

Time: 00:56:04
Calories: 603
heart rate: 159-178

When I was done, I was a little light headed- not sure if I was dehydrated, or if it was the dry air. I have a headache now. I showered, calmed down and inhaled my oats, blueberries and protein. As i touch my quads right now, they are hard, tight and feel pumped up....and I ran about 3 hours ago!

The count down is on. The goal going forward to to keep my legs strong, but NOT get them sore, or use heavy weights. The training is getting more intense each week, and before I know it, we will be doing our practice run on the course for race day.

Time to get in the zone again! I remember my "ZONE" last half marathon! I was a GAZZELLE!

How did you start your Sunday?

Friday- My BEST 4 mile run!

2012-01-29T10:40:00.003-05:00

Sometimes when I have a lot of "Stuff in the basement" I end up keeping it there until it's time for me to run. Running as you know by now, is my BEST form of therapy. Sometimes I run adn get so caught up in my conversations with The Big Man Upstairs, that I don't even realize how many miles I ran. Love those days.
It's been an emotional week with stuff going on with Tyler, and so I knew running would kind of help me to get prepared, handle it better and be strong for him. I met Raha at the gym and we got our run on. I truly love her! I will be posting more pics of her! (SHHHH, don't tell her).

I never intended this run to be so intense, but it was and I was so excited. It meant that my legs are getting stronger, my body is responding and my brain and muscles are communicating perfectly!

4 mile run
Time: 00:34:40
Calories: 414
Heart rate:146-180

What a week! Wednesday!

2012-01-29T10:29:00.000-05:00

I'm playing catch up with you today. Had a hectic week and had so much Granola & Glo-Bites to make that by the time i could do my blog, my fingers were too tired.

The half marathon training is starting to get intense and our runs are getting harder. Running 4 days a week with one of the runs being longer is getting tiresome, but that's the whole point. In times when it does feel impossible, you have to dig deep into your mental strength bank and withdrawl every ounce of strength to get you through it.

I'll back up to Wednesday January 25th. I weighed in at 112. Raha and I worked out together today, which makes it a bit easier, because I focus on her and try not to think about what I am doing.
Our Workout
2 mile run
Time: 00:17:35
Heart rate: 212
Calories: 144-173

Round one:
leg press
jump squat
front raise with twist
upright row

Round two:
Step ups
SKi jumps
Seated shoulder press
ball toss against wall

Round three:
Sumo smith squat
side lunge alternating
side lateral raise

Round four:
Deadlifts
ham curls with swiss ball
firehydrants / circles

Time: 1 hour
Heart rate: 135-166
Calories: 438

Mission I AM- Possible!

2012-01-24T14:27:00.001-05:00

Ever wake up in the middle of the night because your body is tightening up? I woke up quite a few times during the night because my lats, my hamstrings, my triceps and obliques were SO Sore from yesterdays workout- Oh man! I still get sore, HOWEVER...this was sore at a whole new level! The workout yesterday rocked. Our secret reps, our weights and the whole workout just shocked my body! I think we will stick to this one!

Being that I was so sore, I was kind of afraid to even attempt my 4 mile run this morning.I looked at my journal where on the cover I taped the words "WINNERS NEVER QUIT". Tuesdays and Thursdays Raha and I train separately since she works in the city. I had some cancellations, so I decided to just get it done and quickly as possible, because I KNEW that if I delayed my run until this afternoon, my body would be even MORE sore and tight, and I wouldn't end up running.

As soon as I turned on my IPod, this song came on, and I just ZONED OUT! I LOVE Tom Cruise in this movie, and TIESTO is my favorite Dj, so this song helped me with a mission that was ALMOST impossible today! Well, after doing my dynamic warm ups, and focusing on my goals, I headed right over to the treadmill with my new kicks.

Running in new sneakers is NEVER fun for me, as I always worry about how my legs and knees will respond. Matt over in Rye at the Running Store was SUPER helpful, knows his running shoes and watched me run on the treadmill. He told me I am a neutral runner, which means I do not over pro-nate. As soon as I put these on, I was sold. They are feather weight light, breathable, my toes are able to spread, and so comfy! Matt told me he was 99% sure I would love them, and Matt was WRONG, I 100% love them! My Brooks are are the PUREFLOW Running sneakers. If you are shopping for new sneakers and you are a neutral runner, you have to try these! Check out the site Brooks or go to the Running Store in Rye and talk to Matt!

My Run:

4 miles- 36:10
calories- 420
heart rate: 148-176

I had a shoulder workout planned, but I have to be honest...there is a fine line to cross when you are sore and training the next day. I wouldn't be able to give my shoulders 100%, I wiped the sweat off my body, stretched and took some nice deep breaths, and went home.

I decided to rest, clean my house, do my blog and work at home answering emails instead. TOMORROW is another day and a NEW mission!

Getting excited to post some new things for you! I hope you are staying motivated, eating foods that FUEL your body, resting, drinking water and smiling....

Have a fabulous afternoon!

Ain't no stoppin' us!

2012-01-23T17:16:00.002-05:00

Today is a PERFECT day to just stay in the house, pj's on, big cozy sox, and a hot cup of green tea snuggled on the couch watching your favorite movie. Unfortunately, it always turns out that on these messy cold and rainy days, I have the most errands to run, and the hardest workouts lined up.

Before I get into today's AWESOME WORKOUT, Let me tell you about Sunday! What a day- so sad and frustrating, yet thankful because things could have been worse.

We did our 6 mile run on Sunday. I got to the gym about 20 minutes earlier than Raha & Shannon because Tyler was home. When my baby is home, I want to spend time with him. I was kind of thrown off on Sunday first because us three planned on meeting at 7:00 am for our run. When I got to Equinox, I realized my running shoes were gone out of my car, along with my box of FGG Sweat bands and my Valslides. I was PISSED! Who would go in my car and steal my running sneakers!?!??! SO being that the three of us are the 3 musketeers and won't run without each other, we all decided to leave and meet back at the club at 12:30.

I went home and had my oats with protein, chatted with Tyler, and promised him I would return home ASAP. I started with my dynamic warm ups and my foam rolling. Got my head in the zone, and PRAYED that my pumas would get me to my 6th mile INJURY FREE.

Of course I had this whole run planned out for each mile, however, something inside of me pushed me to run my BEST 6 mile run to date! I even had a STITCH in my side the whole run, and at the end I had to walk for two minutes and I still finished with a great time.

Time: 55 minutes
heart rate: 144-171
calories: 557

This song by Eminem puts me right in my ZONE! Get it on your playlist! It's an oldie, but so intense!

I hardly had a sweat going on after this run and I get so annoyed that I don't burn as many calories as I used to. I am a more efficient runner now and so my resting heart rate is even lower now than it was last year! While most think this is a great thing, I agree, I guess my OCD still wants to see a larger number for all the work I am doing!

So today- MONDAY, I weighed in at 111.4lbs- yet when Raha took my pics, I just was in shock, because I have so much more lean muscle now, I feel like I SHOULD weigh more. What's happening is that I am burning fat and GAINING lean muscle without having the scale go up, in fact it's gone down since last year!

I don't get to see my back, so when Raha took this picture RIGHT after we finished working out, I was almost emotional. I had to reflect on all of the hard work and program design that went into me perfecting my physique. Here you can see my shoulders, triceps and lats are defined.

Here is our workout for today:

Warm up on the dreaded Stair Monster: Level 60 & level 90, doing 30 second intervals for 8 intervals.

Round one:

Kbell 1 arm row
Dbell chest press
Barbell deadlift
Decline crunches

Round two:

Barbell lunges off a bench
side planks off bosu
decline push ups- feet on bench- on knuckles

Round three:

Squat with rope pull
overhead ball slams
reverse pec dec
obliques off bench

We kicked ass! We aren't used to doing as many sets as we did, but there is a method to my madness!

Time: 1:17

calories: 515

heart rate: 132-164

I'M POSSIBLE!!!!

2012-01-20T13:32:00.001-05:00

Do you ever doubt your abilities? Ever think of your own goals as CRAZY!??! I have, and sometimes, I do. Then, I think about how far I have come in EVERY aspect of my life.....and well, then I realize NOTHING is IMPOSSIBLE!

Feeling so crappy yesterday, I had to do my 4 mile run this morning- INDOORS. I don't know where I got the strength, energy and the mental WILLPOWER to do it, but I ran 4 miles in 35 minutes EXACTLY! YES I DID! Believe it or not, I had a run planned mile by mile, but my legs just wanted to get the run done and done quickly! I forget at what point, but I was running at 7.5 for a WHILE....

It all comes down to this:

When you have a goal, NOTHING gets in your way! My goal is to do the NYRR ING 1/2 Marathon on March 18th, 2012! I have work to do! I have to train my legs, my core, my endurance, my lungs and what I put in my mouth (yes I consider nutrition part of training). Anyone can run a Marathon or 1/2 Marathon or a 5K....For me, I want to run with a GREAT time, INJURY free, and feel great once I am done.

My preparation THIS time is so much better, because I have taken the time to learn my body and understand my strengths and weaknesses. I can't tell you how THRILLED I am about this race, yet filled with nervousness and anxiety!

Switching GEARS now.... I have to craft my workouts and runs to achieve a certain time goal for MYSELF in this race. I am not ready to tell you what my goal is, as I will save this for a post closer to the race (Don't want to jinx it). For my first Half Marathon I wrote on my hand that morning

"I CAN DO ALL THINGS THROUGH CHRIST WHO STRENGTHENS ME".

I will do so AGAIN! I remember around mile 6, my hip flexor started acting up, and I just kept looking at my hand as I carried on my conversations with God.

SOME OF MY FAVS RIGHT NOW

BluePrint Juices! YUMMY! The Turmeric juice is VERY strong, and one you must acquire a taste for. The Green Romaine Celery juice is VERY tasty and the YELLOW lemon & Cayenne juice is so refreshing and I love the kick it has to it- not overbearing with cayenne which is a GOOD thing! These are all part of a cleansing program...I don't do JUCING cleanses, HOWEVER, I do drink these as a great way to start my day....... You can find them NOW at Whole Foods!

LOVE my little canisters of loose tea! This little ceramic bowl has a ceramic little filter inside. You put the loose tea in it with 8 oz of boiling water. Let the loose tea steep for 4-5 minutes and PRESTO! A warning about the pretty little ceramic tea pot...You can NOT wash it with soap, or put in the dishwasher. The teas are $10 each, so try not to let EVERYONE share them at home! I keep these little teas just for ME! The tea pot was also found at Whole Foods for $20.

I saw this on Amazon, and thought;"What a nifty idea!" This way, you never over-do the olive oil in whatever your cooking... You fill it with olive oil, you pump it until it stops, and presto! You have SPRAY olive oil! $10! I am sure you can find it all over...I just happened to be ordering something on Amazon, and added this to my cart!

We all know how I feel about chickens and eggs... if you don't, just watch one PETA video and you will understand. This company VITAL FARMS raises their chickens OUTDOORS, where they can roam free and be happy. HAPPY CHICKENS means happy eggs....NO cortisol in the eggs. It's a certified company. You should really google them and see what they are all about. I will warn you- 1 dozen eggs costs around $6- but guess what, My food and nutrition are my life, and my passion, I only have one body and I will feed it the best ingredients and nourishment.

Since being DAIRY-FREE for almost 6 years now, I can't tell you how excited I am about the WHOLE SO DELICIOUS line of products! Anything with coconut, and I am an obsessed freak! These little chocolate milks are PERFECT for a snack, to make your shakes with and to even give your little ones! They come in Chocolate, Vanilla and unsweetened. I forget how much they cost, I do know they are cheaper than milk!

COCONUT WATER! INSANELY DELISH and oh so good for you. I drank one while I was running today! TONS of potassium, and This company's coconut water taste like they JUST cracked open the coconut and poured it into this container!

VUKA is a company that has these drinks labled "THINK", "WORKOUT", and I forget the other, but they are soooo refreshing, tasty and NOT loaded with FAKE sugar! A MUST TRY!

And last but NOT least my FAVORITE water in the whole WORLD, "SMART WATER"...Nope, not because Jennifer Anniston drinks it, but because of the taste! YUM!

How are you doing with YOUR goals so far? Are your struggles in the kitchen or the gym?

I would LOVE to hear form you!
Have a fabulous day!

XO Tina.

Not Going Down YET!

2012-01-19T15:33:00.002-05:00

For the past week I have had itchy eyes, runny nose, red face and sneezing like I am sniffing dust! Since I rarely get sick, I figured it was allergies.....I mean I am the FIT GREEN GODDESS! Get it?? GREEN? Veggies? Antioxidants? Vitamins and minerals?? I have a super strong immune system...OR SO I THOUGHT! I guess we all get hit once in a while. Today I could NO LONGER stand it! I only had a few appointments this morning, so when I was done, I headed over to Whole Foods in Greenwich where I found the Neti Pot! Grabbed that, the salts that go with it, some allergy eye drops, some Vitamin B 12 gum with NO sugar or preservatives, and headed home! I unpacked my bags, and got right to the sink and started to get to work on my sinuses..

WHOAH! That thing is super cool! It really cleared up my nose! I have done it twice already today and twice in each nostril. I still don't feel AMAZING, but to not sneeze for 45 minutes straight to ME, means it's working! You have to be careful though and not allow the solution to go to the back of your throat, because it could travel an infection through your system. Also, once you are done, you may want to hold your head down for a few minutes, because the extra water solution will drip out- LET IT ALLL OUT! :O)

I must tell you...the runs are hard, and I am not used to running 5 days a week. Sunday is our long run, and then Tuesday through Thursday we run, and although they vary in time, mileage and speed, my body is tired. Am I a little run down, I would say so! I decided to stay home in my sweats, drink my tea and just focus on my goals for the New Year and organize my journals. I made ONE of my vision boards- which has lots of positive mantras. I plan on making a poster size vision board, and once I do, I will showcase it to all of you! Promise.

(Just a thought). Ever sit in your house in complete silence, yet it's still noisy because your mind has so many thoughts going on, it's almost like a parkway during rush hour? Um, yea....That's me today! (just a thought).

Here is just two pics I thought were amazing!

In the pic from 2009, I was 100% vegan, running 8-11 mile runs 3-4 times a week, lifting super light high reps, and NEVER taking a day off from the gym!

Here I am just in December when I have been eating Egg whites, Whey protein & Ground buffalo since July of 2011- 6 months now.....running 5 times a week, adding more weights to my workouts and taking 1 day off per week...LOOK at the changes! Ok forget the BOOBS! Those are bought! Had those for 2 years now...Since right after I took the above pic...

Now, I have two thoughts on these pictures...honestly speaking I was HAPPIER and had MORE MENTAL clarity when I was a 100% Vegan! SWARE! I LOVE my definition and I love my strength NOW, but I am seriously contemplating going back. Haven't made the decision 100% yet though...

Decided to go back to the old days... The days where each year I would go to Staples and buy a new weekly agenda for all of my appointments. WHY? Well, because no matter how hard I try to use my IPhone & my ICalendar, they aren't as useful as writing things down and looking at everything right in front of me in big letters! I feel so accomplished! Called my OBGYN, Called my Botox Dr., called my hair colorist and called my clients! DONE! ORGANIZED, and OFF MY MIND! AHHHH!

Today I was supposed to do my 4 mile run, and while yesterdays 2 mile sprint was hard, there was NO WAY I was going to run today with my head feeling like it weighs about 240lbs.! Not today folks!
So tomorrow will be a double whammy! Raha got up at 4am to go do her run (MONSTER SHE IS), and so tomorrow, we will meet after my run to workout....

Have you taken my advice to get the APP "LOSEIT" ? Well? What are you waiting for? go to the site, if you don't want the APP...It's a REAL eye opener!

Being that I LIVE in the gym 7 days a week whether training clients or myself, my metabolism is always high because of how I manipulate my micro/macro nutrients and my training. On my days off, I eat pretty much the same except for I don't have a shake. Instead I skip that meal. On a training day I usually eat breakfast, post workout shake, snack, dinner. On my NON-Training days, I eat Breakfast, lunch, snack, dinner. Same amount of meals, less carbs, less protein MORE veggies!

Check out my day today on Loseit! You will see that dinner is missing... I haven't even THOUGHT about dinner yet....

Have a FABULOUS DAY!

Switch a roo!

2012-01-17T14:45:00.001-05:00

In my opinion, Raha looks INCREDIBLE. She is about 5' 2" (if that) and weighs 103 lbs. . But before you think she is this teeny tiny little "SKINNY" thing......Let me correct you. She is ripped! her shoulders have developed beautifully, she has nicer biceps than most men and her back is shredded! Oh she is amazingly strong and what makes her even MORE incredible is that the girl has HEART! She wants to do one more rep, one more set, wants to know if we completed everything, wants to finish off with 1000 meters on the rower- I mean ALL HEART.

Lately, she has been saying that her pants are tight on her. NO, she doesn't think she is fat, or gaining weight, She just wants her skinny jeans to fit perfectly. Now we ALL (including ME) have a number on the scale that will make or break us mentally. Her number is 99 lbs. Mine is 109. So when she came to me about this, I couldn't get it out of my head. I kept thinking and looking back at our journals and was trying to figure out what would make her THICKER, when in fact she looks SMALLER, more defined and well....RIPPED! I know for me, my "OO" size jeans and dress pants are all loose, so what gives?

One thing is for sure....When losing fat and gaining lean muscle, your clothes will fit more loose. Raha says she eats super clean, but just TOO MUCH, and has no portion control. She is always starving. I told her the MORE she runs, which we ARE, the MORE she will be hungry, but at the same time, the food she is eating will be used for energy to withstand the longer runs. If she "DIETS" just to fit into her skinny jeans, she will have to SACRIFICE the runs. What will end up happening is she will lose muscle, become fatigued, set herself up for injury, lose her steam, and become SKINNY FAT. This is the cold TRUTH about FITNESS and NUTRITION. The MORE calories you EXPEND for sports like running, the MORE calories from GOOD SOURCES (of course) you have to put BACK in your body.

Here is what I think: This doesn't just apply to Raha. This applies to anyone who is a RUNNER, wants to maintain their perfect number on the scale and fit into their skinny jeans (phew- very demanding, all of thee goals).

1. If you want to run longer distances- You MUST increase your calories. Increase calories the RIGHT way. FUEL your body with ONLY THE BEST sources of COMPLEX carbs, LEAN proteins and FATS.

2. SLEEP is a MUST. We ALL should aim for 7-9 hours per night. The LESS you sleep the higher your cortisol levels....

3. Take 2 days off COMPLETELY- If this is TOO HARD for you (I UNDERSTAND), then take ONE day and DO NOT do a THING that makes your heart rate go up! No working out, no running!

4. Timing of your meals- Higher carbs are to be eaten around your workout or run time. 1 hour before, and Immediately after. Your body will burn these RIGHT UP!

5. Switch up your workouts. If you are working out with me, you know ALL ABOUT THIS ONE! Your body is VERY smart! You MUST never allow it to reach a plateau.

6. If you snack at night, try NOT snacking at night. SACRIFICE.

7. Switch to HIGHER reps, instead of 10-12 reps. Try 15-20 reps for a few weeks.

8. INCREASE your fiber intake- loads of green veggies will do the trick!
9. LIMIT your fruits!
10. And last but NOT least- LISTEN TO ME!
11. PS. WATER IS THE BEST FAT BURNER ALONG WITH LEMON!!!!! hint hint!

And so what I had in mind for us for the next few weeks is to up our reps and sets to 20 reps and 3 sets of everything, faster pace, less rest, and as always NO TALKING! I explained my goal ro Raha, and she just smiles.... but then once we are into my workout, she is NO longer smiling but in a zone, focused and has this intense look on her face- Kinda like Tom Brady, but not that scary! LOL!

Workouts!

Monday- January 16th-
I weighed in at 111.2

Started with our usual dynamics (raha was late, so I did them.)

Overhead stretch
side to side stretch
world's greatest stretch
scorpions
angels

Warm up on the Arc Trainer- 5 minutes (gets ya sweaty!)

#1'st set: 2 sets

Sumo squat press: 10's/ 20 reps...20's/10 reps (held kettlebells)
Side lunge: 12 reps both sets holding 17.5 lb. kettle bell
wood chops: 20/ 5's...15/5's
deadlifts: 12 reps both sets with 36lb. kettle bells

#2nd set: 2 sets

Burpee to shoulder press: 10's/ 15 reps both sets
reverse lunge to bicep curl: 10's/ 12 reps
plank row: 20/10's...16/ 10's

#3rd set: 2 sets

walking lunge with kbells: 30 reps, 24 reps
front squat with barbell: 20 reps, 15 reps with 30lb. barbell
jump squat- 15 reps both sets

#4th set: 2 sets

donkey kicks (weighted 10lb ankle wrap)- 20 reps
glute raise off swiss ball- 20 reps, 15 reps
fire hydrants: 20 reps

I would have to say this workout was amazing....

Time: 59 minutes

heart rate: 128-163

calories: 364

Tuesday

January 17th

110.4 lbs.

Dynamics:

lateral kicks
world's greatest stretch
downward dog
scorpions

4 mile run: Goal is to just run. NOT for time, NOT for pace...JUST RUN 4 miles, plain and simple. The truth is, it takes more MENTAL strength to run long miles on the treadmill, because quite honestly, it's so FREAKIN boring! I will admit, the last mile, I really want to just finish, so I started to FLY! I know I will pay for it tomorrow, but for today, I just needed it to be done! My glutes were sore form yesterday, so I felt them while running. Thinking of how well Raha will do her 4 miles & Shannon hers.

here is what I did:

warm up at 6.1- to mile one
increase to 6.3- to mile two
increase to 6.5- to mile three
increase to 6.7-7.0, 6.7-7.0, 6.7-8.0

I hit my 4th mile in 37:10! YEP! DONE!

so happy it was over! I was shot. Ruthy is here, that's another reason I was NOT looking forward to my run. UGH! I am super moody right now!

Time: 37:10

Heart rate: 155-174

Calories: 367

Then I decided to hit my back and shoulder for a quicky...

#1- 3 sets @ 20 reps

Warm up of wide grip pull ups-
wide grip lat pull- 40lbs
pull overs on a bench- 15 lb. dbell

#2- 2 sets @ 20 reps (KILLER!)

seated dbell shoulder press: 15lbs
standing upright row with 20lb kbell
side lateral dbell raise- 5's

Had some more, but quite frankly, I am SPENT, Ruthy sucks the life outta me and well, HUNGRY for my shake! I'm out!

That little blast had me burn:

Time: 25 minutes

Calories: 136- 38% bf being used

Heart rate: 121-154

BAD ASS Buffalo chili

2012-01-12T19:39:00.000-05:00

Here is the recipe!

BAD ASS BUFFALO CHILI!

STAYING LEAN JUST GOT TASTIER!

FGG

1/2 head Cauliflower
4 carrots- peeled
2 cans organic NO SALT Kidney Beans
1 green pepper diced
1 8 oz container of mushrooms
1 small onion diced
1 15-oz can SAN MARZANO tomatoes
1 8-0z can diced tomatoes
2 cups VEGGIE broth
1.5 lbs. Ground Buffalo
Cilantro- A TON!

Garlic powder- To taste
Apple cider vinegar- 2 tbsp.
Ground Cumin- to taste
Chili powder- To taste
Borsari- THE BEST SEASONING!

Heat a large pot until very hot. Add the ground buffalo and cook until it's brown frequently stirring. It will take about 8 minutes. Add onions and carrots and cook until they feel soft- about 6 minutes. Add 1/2 cup water......and stir.

Add cauliflower, green pepper and garlic for about 6-7 minutes, or until soft.
You can now add the cumin, chili powder, apple cider vinegar, tomatoes, kidney beans and veggie broth. Stir occasionally for about 10 minutes.

COVER, SIMMER and let cook on low heat for about 45 minutes.

I served it for Mario over Quinoa. You can serve over Forbidden Rice, Quinoa, brown rie pasta....WHATEVER TICKLES YOUR FANCY!

JUST ENJOY!

2012-01-12T18:28:00.001-05:00

What a CRAPPY (WEATHER) day, huh? sheesh! I do not like driving walking or being in the rain. It's one thing if I am laying with my babe in bed or snuggling on the couch, but to drive when it's down pouring on 95, it stinks! It also makes me so lazy and on these rainy days, I have SO MANY errands to run and so much house work to do....GRR.

On my training agenda, I had to run 3.5 miles at a fast pace. I kept thinking about it this morning as was so lazy, I almost didn't make it to the gym! After my clients this morning, I rushed home to make something to eat- I was SUPER HUNGRY! All of this running again has got me STARVING pretty much all day! I made my delicious 4 whites, 1 whole egg omelet with 4 cups sauteed kale and arugula and onions. I had some avocado and put it on a small Ezekiel warp. I couldn't get it in my belly fast enough! It's so NOT a good habit to inhale your food. You are supposed to chew your food slow, savor the flavors, and relax while eating. NOT THIS GIRL! I have too much stuff to get done.

The other day when I met Raha for our run & SUPER QUICK workout, While I was running, my stomach was A MESS. When I was done running, I had to run to the bathroom....Today the SAME thing happened. I know what happened. It's because I am so NOT used to running or working out with food (a lot) in my belly. Usually it's about 5 hours after I have eaten something that I run or workout. Since I meet Raha LATER around 1pm, I have had two meals, so, the second meal is about an hour before I see her. Not doing this again. I felt queezy and wasn't sure which end it was going to come out! YUK! I run way better with hardly ANYTHING in my belly. The schedule of our workouts is better, but my belly doesn't agree! I can't go 7 hours without food, and then go run and train- I NEED to eat...The timing thing will work out, I just have to figure it all out.

I did have a GREAT run today needless to say. I started off with a warm up of 6.2, working my way up to 6.4 for 10 minutes, then 6.5 for 5 minutes and then up to 6.7, 7.0, 8.0 and eventually ended my run with a sprint at 8.9.. YAHOO!

Time: 32:40
Calories: 339
Heart rate:148-176
miles: 3.5

OFF TO COOK!

Kale & Lentils...

2012-01-12T10:22:00.000-05:00

Quick Recipe for you! I had 40 minutes to get a great piping hot dinner on the table for Mario, so with that being said, I had to hustle! I am notorious for giving my husband the most amazing meals each night, so 40 minutes doesn't give me a lot of time! I knew I had enough food in the house to come up with SOMETHING!

Here you see my FAMOUS BIG OL' BAG of KALE! SO OBSESSED! I have EVERYONE buying it!

I had a can of organic no sodium Lentil beans, tomatoes, onion and garlic...Oh and some shiiritake mushrooms & Veggie NO sodium broth. I preheated the oven to 400 degrees, lined a baking sheet with parchment paper. tossed in the Chilean Sea Bass, squeezed and rubbed a FRESH lemon on top sprinkled sea salt & black pepper and tossed in the oven.
Meanwhile...The Fit Green Goddess had to sprinkle her green fairy dust in the kitchen and GET TO WORK on the stove top!

I pulled out my frying pan, and tossed in a tablespoon of grape seed oil, and sauteed the onions & garlic. Once light brown, I added the mushroom and sauteed for 5 minutes more. Tossed in the kale, little by little mixing it well into the onions, garlic & grapeseed oil, I used 1/2 a bag. At the end, I poured in 1/4 cup broth & the can of lentils which I rinsed off VERY WELL first. I covered, it simmered and Guess what happened next....... 35 minutes later, Mario walks in.... the timer for the fish goes off, and dinner is SERVED!

Already half way through....

2012-01-11T20:56:00.000-05:00

The week! Whoah, time sure does fly... too bad I haven't been doing anything fun! I am such a HOMEBODY during the winter. While being a homebody may be a GOOD thing, because I don't shop, I save gas, and I STAY WARM......my belly is always craving FOOD! Well, NOT always, BUT...When it's about 10 days before my YOU-KNOW- WHO flies into town! GRR! I have told you about her before. She is such a demanding BITCH! Her name is RUTH and all she does is eat Vegan chips, goji berries, HOT tea (any ol flavor will do and some pistachios). She can't go a day without them! What is this about!?!?

Anyway, enough about HER (Ruth). Raha and I did the quickest workout EVER because I had other appointments this afternoon that I had to attend to, and she- her GORGEOUS little boys (MY BOYFRIENDS).

Another run planned for today. Todays run was 2 miles at a comfortable pace. NO sprinting, no long mileage just two girls prepping for a 1/2 marathon. What was great about todays run was that I was able to just enjoy the run and NOT worry about a pace, a time a goal- just a 2 mile run.

Time: 18:53

Our workout was geared towards shoulders triceps and biceps- again, this was the SPEEDSTER workout. We had to AX the abs routine, but have no fear... We WILL continue this on Friday! YUP! That's how we get IT done!

Round one: 2 sets should have been 3

arm circles with 5 lb. dbells- 20 forward 20 backwards
1 leg arnold press 1 arm- 15lb. dbell- 12 reps, 15 reps
1 leg bicep curl 1 arm- 15lb. dbell, 10, 10 reps
bent over tricep kickbacks 1 arm - 5 lb. dbell- 15 reps 15 reps

Round two: 2 sets should have been 3

reverse pec dec- 25lbs- 10 reps, 12 reps
upright rows with kbells- 26lbs, 15 reps 15 reps
pull overs on the bench- 15 lb. dbell- 15 reps, 15 reps

SEE? told ya it was a fast one!

Not bad though... we kept moving!

Time: 1:30

calories: 373

heart rate:132-167

DYnamic Day for me!

2012-01-10T18:17:00.001-05:00

Oh yes! This little picture TOTALLY SPEAKS VOLUMES of what it takes to have these IMPORTANT things. I have all of them, and I thank GOD for giving me the WILL, COURAGE, DISCIPLINE and my LIFE. Ok, so maybe my nerves aren't THAT calm, for the most part, if I got my workout or run in that day, I am CALM! GOT IT!?!?
In my trusty journal for today, I weighed in at 111.2 lbs, and I had a 3.5 mile run logged for my 1/2 marathon training. I did this indoors, well, because.. I didn't want to run alone outside without my side kick!

I DID have a KICK ASS RUN! I can't explain this feeling in my legs.... It's almost like when the hulk is a normal guy, and then all of the sudden his muscles start BURSTING out of his clothes and his BIG GREEN MUSCULAR BODY is bursting at the seams... My legs feel so jacked, so tight so strong and fast, I can hardly stop thinking about it.

DYNAMO DYNAMICS! Oh ps. If you aren't taking the time to warm up your body before you run run run, you are going to EVENTUALLY injure yourself. Take a GOOD 10-15 minutes to really get your body warmed up so your run and many more are successful!

Lateral kicks/ forward kicks
Worlds greatest stretch
downward dog with a crunch and kick back
scorpions
calf stretch
angels

Here is my run:
Started with my 3.5 walk for 2 minutes, adjusted my PODCAST and just mentally prepped myself for the next 3.5 miles.
*6.0 for a nice start, loosen up my body, feel my form and my stride, inhale and exhale. Once I started to loosed up, I amped it up to 6.1 and even that felt slow. Before I knew it, I was running at 6.7, 7.0 OH SHIT, THE FIT GREEN GODDESS IS TAKING OFF... Hitting 8.2 running like a bat outta hell...
I hit 3.5 miles in 32:43! SHE SCORES! I was NOT breathing heavy at all, and actually could have kept going except I have to run tomorrow too.
I can sympathize with Liz Brody my girl, because While we may bust our asses, run like no other...eventually your heart becomes so conditioned that you stop burning so many calories! Frustrating, but at the same time, think about how far you have come. This is something I have to tell myself. Like today, I ran HARD, I ran my little heart out, yet I only burned 319 calories, when back in the day running 3.5 miles I would burn 350. I guess we will have to do things like add more hills, throw in some more sprints, and while I NOR LIZ are overweight and need to lose weight, some of you do...and if your lifestyle permits, why not do a few double sessions a week?

Hopped off the treadmill, jotted down my stats in the trusty journal and wiped off the sweat! Time to do some chest back and abs....
Workout:
Circuit 1- 2 sets

Push ups (on knuckles) -10

2nd set was done with feet on a bench knuckles on ground.

wide grip pull up- 10

2nd set was close grip pull ups

Lateral plyo push up- 10 each side
renegade row (15 lb. dbells)- 16

Circuit 2- 2 sets

low cable seated row- 2 hands- 25lbs 15 reps
unilateral dbell chest press-20lb. dbell- 15 reps
Hi rope face pull- 30lbs- 15 reps
band fly- hot pink resistance band- 15 reps

Abs:

Scissor twist- 10
Stiff leg windshield wipers- 16
X- Plank Crunch-8 each side
crunch with 1 knee bent and a twist at the top- 10 each side
Suit cases- 20 reps
toe touches- 20 reps

Out of nowhere, the past 5 days I have been sneezing, sniffling and I have a headache! I know I am not alone... I don't have a cough, sore throat or fever..SO WHAT THE HECK am I allergic to??? Grrrr.

Going to Lay down, sip some tea and CHILL OUT! Have a great night, count your blessings and smile.

Here we go again...

2012-01-09T20:45:00.000-05:00

A new week, a new workout, a new thought on nutrition and a goal. With the half marathon training just beginning, we will be doing lots of running. Nothing crazy, as it varies each day, but at least 4 days a week, with Sundays being our longer run of the week. We can't JUST RUN though, of course, we have to strengthen, stretch, rest, eat the right foods and drink LOTS of water.

Today's workout was pretty incredible as I left the gym feeling WORKED, depleted, yet energized and flexible! I am getting Raha to STRETCH more. She has VERY tight hamstrings while I have VERY TIGHT hip flexors. BOTH need to be flexible if we want to run for years to come. Here is our workout for today:

Warm up:

Standing side stretch- holding a SWISS BALL straight up over my head (I did this before Raha got there). Stretching from one side to the other with locked arms.
Lateral kicks and front kicks
World's greatest stretch

Foam Roller:

Roller Angels- 10 and then I stood up and did these against the wall
Planks on the foam roller- 1 minute
IT band, quads, glutes

On the mat:

Scorpions- 6 each side
Inch worms- 5

Cardio warm up:

Rower- 1000 meters

Iron Goddess Phase 1- day one...A program I designed to get OUR legs in tip top shape to run like HELL!

Squats- fast past deep- 10
walking lunge fast pace- 20
mountain climbers- 40 tap and go!

**2 sets

Walking lunge with Kbells- 20 reps
Front barbell squats- 15 reps
romanian dead lifts- 10 reps

**2 sets

kbell swings- 20 reps
kb squats- 20 reps
Kb side deep lunge- with a torso twist elbow to knee- 10 reps each leg

**2 sets

1 leg- Glute raise - heel on HIGHEST part of Swiss ball- 15 each leg
Weighted donkey kicks on forearms- 20 reps each leg
Fire hydrants & circles- 15 of each on each leg

**2 sets

Finishing strong with 1500 meters on the rower: 7:51 averaging 2:31/ 500 meters

That's how we do it!

Over and OUT!

IRON GODDESS...

2012-01-09T20:22:00.000-05:00

Or shall I say GODDESS-ES!?!? YUP! On Sunday, Raha, Shannon and I mapped out our 5 mile run. Oh PS. The three of us are doing an upcoming half marathon TBA. So our training has begun! Raha & I met at Greenwich Country Club at 7:10am, to meet Shannon at our spot to begin our run. It was FRIDGID!!!! My car said 32 degrees, but with my eyes constantly tearing and my fingers almost frost bitten, it felt much colder! By the second mile, my body started to sweat and I felt it dripping down my back, but no relief for my fingers. I had gloves on, but believe it or not, the gloves made them feel WORSE. I kept moving them so the blood could circulate through my fingers. Forget about the cold, ALL THREE OF US ROCKED that run! How funny because starting out, the first mile we all chatted, by the second mile we blurted little words, and by the third mile, NO ONE said a word and we were all in OUR ZONES. We ACED a 5 mile run in 47 minutes! I felt so stromg. My legs felt tight in a good way and like I could have kept running. HONESTLY, I felt pretty damn incredible!

A five mile fast run all before 9:00 am on a SUNDAY! What makes the run awesome is that all three of us are pretty much the same as far as endurance and speed and milage. As for Raha, I know what she can and can not handle, since she WAS my client, but now my workout partner. She said herself that since she started training with me a year ago, her runs have gotten SO MUCH better. She is pretty incredible!

Running outside is pretty incredible, burns MORE calories, you breath in the FRESH crisp cold air, while the warm sun is beaming on your body. Your body is constantly trying to adapt to the terrain, but since it NEVER knows what is coming next, the running shocks your body! You strengthen your legs by running outside. My only advice is to start out slow, PACE yourself, and don't think because you feel great you should JUST run 8 miles like I did. two 8 mile runs week after week, and I had the ACHILLES ISSUE...REMEMBER!?!?! GRRR> Work your way up to the LONGER runs. I am working my way back to my long runs... EVENTUALLY the 8 mile runs will be my short runs! LOVE IT! Our run was 90% flat, with a few jumps and hops over curbs, puddles and a SPRINT up a little hill which KICKED my ASS!

It was a great day! A positive way to start the week- even if it WAS Sunday. I wanted to go to Mass at 11:30, but had to check on my staff at one of my clubs, so I did that, and then came home and chilled out all afternoon. By 5:00, Mario & I were sitting in Church hanging with the BIG MAN UPSTAIRS. The big man was so happy to see Mario, as Mario has not been able to attend Church because he works so much. I was so happy to have my husband with me in Mass. Couples who pray together...STAY TOGETHER! We had a peaceful quiet evening together and just enjoyed the night.

Spectacular Weather!

2012-01-07T17:56:00.001-05:00

Waking up this morning, there was NO WAY I was going to the gym. My whole trunk was sore from the workout Raha and I did on Friday, behind my knees were tight and I looked around my house and thought: "I have so much to do and so many errands to run". After boot-camp this morning with my FAVORITE girls, I was motivated to get to the gym, and workout, get a nice sweat going and just feel good.

Getting to the gym was a GREAT choice, however....One should ALWAYS be prepared!My FREAKIN IPod was dying, which meant I had to do the treadmill instead of the Stair Monster. The treadmills have the adapter to plug your IPhone or IPod and even IPad into and it will charge. So I stayed on there for a good 30 minutes and even broke a sweat walking on an incline at a fast pace! NICE!

I didn’t even THINK about how PACKED the gym would be at 10am! Can you say SARDINE CAN???? Yep! Well, I just shifted and slithered my way through everyone.

Today, I focused on upper body and at the end, I focused on dynamic stretches since tomorrow is a 5 mile run day with Raha outside- SO EXCITED!

Here is today’s Workout:

2 rounds-

Wide grip lat pull- 12 reps
Renegade row- 17.5lb. dbells, 8 reps

2 rounds- 15 reps for both

dbell chest press- used 17.5 lb. dbells
hot pink resistance bad flyes- LOVE the pump I get from these!

2 rounds- 15 reps

Shoulder presses- 15 lb. dbells
bicep curls- 12.5 lb. dbells
Plank tricep kickbacks (NOT for the weak!)- 5lb dbells

2 rounds- 15 reps

Dbell side laterals- 5 lb.
rope tricep press downs- 20lbs.

Foam roller:

roller angels- 12 reps, then stood up against the wall and did 10 more
Plank with forearms on foam roller- 1 minute (so much harder)

World’s Greatest Stretch: LOVE THESE

Outside arm reaches up
Inside arm reaches up
then switch

Inchworms:

did 4 because there was no room! Grrr.

And…..

Quad stretches
hip flexor stretches
Scorpion stretch
Hammy stretch

Not bad… I finished in an hour and 10 minutes….

364 calories and my heart rate was between 113-158

Spectacular weather today…I must add! When I walked out of the gym, the air smelled like winter and come and gone and Spring was about to blossom! Ahhh, if only… I took advantage of the weather and opened all my windows cleaned my house top to bottom and just let the breeze flow through my windows.

So thankful for the Sun today…..

XO Tina

2012-01-05T20:49:00.001-05:00

It doesn't get ANY easier than this! SERIOUSLY! Go buy some ORGANIC broccoli, make sure it's firm, not soft when you touch it.
Boil enough water for how ever many people you are cooking for. While the water is boiling...

Ingredients:

3 cups broccoli- chopped

3 cloves garlic- diced

2 tbsp. grapeseed oil

3 tbsp. water

chili pepper flakes

1/2 lb. brown rice fussili pasta

Directions:

Heat oil over medium heat and add garlic. Saute for about 3-4 minutes or until golden brown. Add broccoli and cover for about 3 minutes on medium heat. Add water and keep covered. Once the brown rice pasta is AL DENTE, strain and rise. Shake off extra water while in the colander. Add the pasta to the broccoli saute and mix well. Cover and let cook for about 4 minutes. I added a teaspoon of olive oil for Mario.

What I didn't take a picture of was the nice piece of grass-fed filet mignon I made for him to eat with this broccoli & pasta dish!

Ground Buffalo, Kale & Kalamata olives

Ingredients: (THIS WAS JUST FOR ME)

6 oz grass-fed ground buffalo

1 cup diced onion

2 cloves garlic

6 Kalamata olives

5 cups diced kale

1 tbsp. grapeseed oil

Directions:

In a small frying pan, heat the oil and then add the garlic & onion. Once the garlic & onions are light golden brown, add the buffalo and saute for about 6 minute, or until no longer pink. Add the kale & Kalamata olives. Saute frequently until all of the kale is shiny & bright green. Cover, and simmer on low for about 10 minutes. I didn't have pasta or anything else with it. It was ENOUGH for me!

Fit Green Goddess Kickin Kale Recipe

2012-01-05T20:24:00.000-05:00

Wednesday night I made a recipe that turned out to be so tasty! Check out my:

FIT GREEN GODDESS Kickin' Kale Recipe!

Ingredients:

3 cups broccoli

1/2 cup rinsed organic no sodium Chick Peas

3 cups kale- chopped

1/3 red onion diced

2 cloves garlic- diced

lemon juice- fresh 1/2 lemon

6 oz extra firm tofu

sprinkle of fresh dill chopped fine

grapeseed oil- 1 tbsp.

Before I started this dish, I cut a yellow acorn squash in half, scooped out the seeds, rinsed it and placed right side UP, in a baking dish with about 1 cup water in the bottom. I sprinkled fresh rosemary & 1 tbsp. olive oil over the halves and baked in the oven on 350, for one hour.

Directions for Kale:

In a large frying pan, heat 1 tbsp grapeseed oil on medium heat. Let the pan get really hot. Saute your garlic and onions for about 5 minutes or until light brown. Add your broccoli and chick peas. Cook until the broccoli is vibrant and lighter in color, but NOT soggy! I covered the pan for about 10 minutes. Add your kale, lemon juice and dill and saute on medium to low heat until Kale is a bright green shiny color. Add tofu at the end and cover for about 5 more minutes until tofu is nice and hot. Once it's done, I shut the heat and started to pull the flesh from the acorn squash onto a plate. Then take your kickin kale and serve on top of the acorn squash.

Enjoy!

That was just MY dinner. I also had to make Mario's. his choice for dinner was Wild Salmon, peppers and sauce over brown rice pasta. I started making this for him back in our dating days 9 years ago...SHEESH! TO this day it's still his FAV!

Ingredients:

12 oz Wild (ONLY)SALMON- Skin ON.

1 red, yellow & orange SMALL pepper, sliced thin and long ways

1 red onion sliced very thin

4 cloves garlic diced super small

Fresh Dill (to taste)

Sea salt & black pepper

1 can diced unsalted tomatoes

olive oil

1/2 lb. brown rice spaghetti

Directions:

In a large frying pan, add your oil and get the pan HOT. Once it's ready to go, add the onions and garlic until light brown. Next add the peppers and saute for about 10 minutes until peppers are soft. Add your spices and tomatoes. Let simmer for about 10 more minutes. Add your salmon and coat it with the tomato and peppers. Make sure the skin is on the bottom. Set your timer for about 22 minutes. Mario likes his pink inside so for us it's 22 minutes- for you it may be 25.

While that is simmering on medium low heat and covered, boil your water for the brown rice pasta.

Drain the pasta once it's done and add a serving to your plate. When the salmon is done, serve it over the pasta, but NO SKIN. I usually scrape it out and toss it in the trash. This dish is GREAT for company or a gourmet meal to make in less than 40 minutes!

Enjoy!

I got the POW-A!

2012-01-05T17:23:00.001-05:00

I LOVED today! Seriously...When I spend time on my workouts and cardio training, and put LOTS of thought into each one for the whole week, and I complete that workout, It's a KICK ASS DAY! I have been craving my long runs... Remember? The 8,9, 10, 11 mile runs? UGH! I missed them, so looking back at my journals really motivated me to get going on them again. Another thing that motivated me was looking at OLD pictures of me! YUKKY! I can't even believe I looked like I did- Anyway, NEVER looking back, and appreciative, grateful and happy where I am now, in every aspect of my life, Check out today's SUPER GIRL RUN! HA!

Started with my dynamic stretches, and a moment of envisioning the completion of the run, and how AMAZING I would feel. I always do that. Before I start y workouts or runs, I envision how ACCOMPLISHED I will feel when it's over, and I have achieved my goal for the day! This is YET ANOTHER great reason to carry your "HANDY HANDY NOTEBOOK" (Blue Clues).

My Run:

3.5 @ 0% incline- 3 minutes
6.0 @ 0% incline- 4 minutes
6.0 @ 1.5% incline- 4 minutes
3.5 @ 0% incline- 1 minute

6.2 @ 0% incline- 4 minutes
6.2 @ 1.5% incline- 4 minutes
6.2 @ 0% incline- 4 minutes
3.5 @ 0% incline- 1 minute

6.3 @ 0% incline- 4 minutes
6.3 @ 1.5% incline- 4 minutes
6.3 @ 0% incline- 4 minutes
3.5 @ 0% incline- 1 minute

6.5 @ 0% incline- 4 minutes
6.0 @ 2% incline- 4 minutes
7.0 @ 0% incline- 4 minutes
3.4 @ 0% incline- 2 minutes
6.0 @ 2% incline- 5 minutes

S0 that got me to 5.90 miles and I decided to walk backwards the rest of the way until I hit my 6th mile which was only for about 2 minutes. I needed the cool down anyway!

Time: 60 minutes

Heart rate: 152-176

Calories: 593 (BASTARD!)

By the time I got to the matt, stretched this body of mine which felt so tight, I am sure I reached over 600 calories! HA! I had to JET outta there quick as I only had 1 hour to get home, shower, wash my MOP, dress like a lady and head BACK to Greenwich for what turned out to be a WONDERFUL DELICIOUS and AWESOME girl time lunch with my girl Michelle! We decided to meet at Le Pain Quotidien in Greenwich on the Ave.

We both started with the VEGAN Butternut Squash Soup & Banguette on the side (which I devoured the CRUST only!)

and then this little trio of Quinoa Tabuleh, Garlic hummus and some other little dip- it was divine! I was enjoying my crust as I dipped and inhaled EVERYTHING in front of us! Then out came our lunch- OH MY! This quinoa cake looking thing that had looked more like a square burger filled with veggies (corn, zucchini, carrots). Topped with hummus and served over Arugula greens and pesto- Mouth watering! I just looked up the nutritional value and caloric content...

UMMMM...... Scary... HOWEVER.. We both workout like animals, I just ran 6 miles and here I am 4 hours later STARVING!

hmmmm, what will I eat for a snack?? A few Brazil nuts and some So Delicious *Brand Chocolate milk! YUMMY!

Who stole my ENERGY!?!?

2012-01-04T18:32:00.000-05:00

Not sure if it's the SUDDEN FRIDGID ARCTIC weather we got hit with this morning, or maybe I didn't sleep as great as I thought, but when I got to the gym, I had to buy one of those drinks with caffeine in it!??! GRRR! I HATE THEM, but there was NO WAY I was getting through my workout the way I like to train- without some energy! I drank abou 3 sips, before I realized that it wasn't going to work. What would work, is me envisioning my goals, and looking around at all the women who workout in SLOW MOTION, have DUMPY bodies and text while working out. That was enough for me to get my ass on the STAIR MONSTER and bust a move!

Stair Monster Interval:

Level 60- 1 minute
Level 90- 30 seconds.

15 minutes. It even took me 5 minutes before my heart rate got up to 124- which is so not normal for me!

Workout: Back & shoulders & biceps

Close grip lat pull- 55lbs- 15 reps
standing side lateral rasies- 5 lb. dbells 15 reps

3 sets

Low seated cable "t" bar row underhand- 40lbs- 12 reps
seated shoulder press- 15lb. dbells- 12 reps

3 sets

1 arm dbell rows- 20lb. dbell
up right row with a 26.4lb. kbell

3 sets

front standing plate raise- 15lb. plate total (1 10lb. plate & a 5lb. plate)- 12 reps very slow
dbell standing hammer curls- 12.5 lbs 12 reps

3 sets

Rode the bike for 1 mile before my mind took over my body and kicked me outta the gym!

I had a decent workout and felt great when I was done, but BLAH!!!!! I need to be stepping it up! This is NOT acceptable to me FOR ME!

Tomorrow is a NEW DAY... I will kick it RIGHT in the ass! NO EXCUSES... How about YOU!?!?

Want GLOWING SKIN???

2012-01-04T16:02:00.000-05:00

Well Save your money ladies, because NO moisturizer in the WORLD will do for your skin what MOTHER NATURE'S BEST foods can. It all starts with what you put IN YOUR BODY, NOT what you put ON YOUR BODY.

Everyone wants to always know my secrets and how I get my skin to look so smooth and supple everyday. While I don't have any secrets, because I share them all with YOU, I DO have some tips, tricks and foods that do the trick.

FISH OIL: One GREAT way to kick wrinkles OFF your skin... Take fish oils! Fish oils can increase the blood flow in your skin!

YAMS: The Beta Carotene in Yams will balance out your PH balance levels, Kick dryness in the ass and have your skin looking more smooth!

Grapefruits, Lemons, oranges and Limes:

Collegen starts breaking down when we reach our 20's- UGH!

But an increase in Vitamin C will help build collegen back

up, and have you looking younger.

KALE, COLLARD GREENS, SPINACH: Spinach, kale, and other greens contain lutein, which protects skin from sun-induced inflammation and wrinkles.

Pisatchios, walnuts, almonds and Brazil Nuts:

Have acne? Nuts filled with sellenium will help fight off the

annoying zits popping out on your skin! Omega- 6 in walnuts

will keep your skin soft and supple too!

WATER: Your body is made up of over 70% water. When you

are feeling thirsty you are already DEHYDRATED! Drink up!

First thing in the morning and try to have a 12 oz glass of water

30 minutes after your meals. It will help flush the toxins, and

keep your joints lubricated.

SO here are some things I do to keep my skin in tip top shape

aside from my diet...

1. I D0 get botox to smooth away the little lines in my skin

every 6 months. I started this when I was 35. It's the BEST

thing you can do to keep yourself looking refreshed, young and

GLOWING!

2. I use these little exfoliating pads from my girl

Terry Conrad once a week to rub off the layers off old dead

skin.

3. I wash my face EVERY morning and EVERY night before

bed.

4. I moisturize daily with a hydrating cream, an under eye

cream and a tinted moisturizer.

5. The OONE THING I WON'T do is LAYER ON the MAKE UP!

YUK! No foundation, primer or any of that crap! BARE

MINIMAL for me!

Lose it

2012-01-04T15:11:00.000-05:00

Lose it

I am ADDICTED to this APP first found in the APPS store on my IPhone. A client who attends my bootcamp told me about it, so when I checked it out, I couldn't help but think WHAT A GENIUS the person was who invented this! I am NOT on a diet NOR do I count calories (that's me), but once I entered in my stats for the day plus my weight, workouts, and goals, I couldn't believe my eyes!

This report was from YESTERDAY.

If you join, please find me.... I can help you stay FIT in 2012! I will be sharing lots of recipes through this site.

If you have an IPhone, download the FREE App. This way NO MATTER WHAT, you can log what you are eating!

I will also be posting some more awesome APPS I use for fitness, health and other fun stuff!

Move! Get outta my way!

2012-01-03T16:55:00.001-05:00

You would THINK that after working in the fitness industry for over 20 years, I would get USED to the fact that EVERY January, gyms are PACKED like a can of sardines! NEWBIES, people who have made resolutions, and those who jump on the bandwagon to fit in with everyone else. I HATE JANUARY!
I know you KNOW WHAT I MEAN. For those of us who are GYM RATS, or FREQUENT gym goers, we should expect that our gym, our favorite piece of equipment, cardio, spot in a class, a TOILET... They will all be HOGGED up by the JANUARY RESOLUTION PEOPLE- that is until March... THEN, we get our SPACE back! Ahhh!

Did you know that it takes 8-12 weeks for your body to PHYSICALLY change when you have started a NEW program? SO all of those people who start working out in January who aren't seeing changes immediately- Those are the people who end up quitting. " EH, it's not working, so why am I going to pay for a gym membership?" I have heard this SO many times! THink about this... Say you are 40 years old and you have gained about 30 lbs. over 2 years.... WHy do you think just because you joined the gym in January, that you will see results MID to LATE January??? Sorry my friends! Consistency plays a HUGE role in your body changing. Your nutrition plays a HUGE role in your body changing. Sleep & Supplementation play a huge role in your body changing. Oh and YES, Pre and POST workout nutrition are vital as well. Let's also not forget to NOT over-train and NOT limit yourself to CARDIO ONLY! I DIE when I see women do NOTHING but cardio, and better yet, slow as a snail, texting on their IPhones, or reading a book or watching TV. I want to tell them they can DO SO MUCH MORE for themselves! I can't though...It's NOT my place, my business or the reason I am there. I can't BABYSIT or HELP EVERYONE! Sheesh!

My partner in crime went to Vegas on business, so I am left to do my workouts SOLO! It's okay though, because I really get to focus on my goals. Raha and I have similar goals, but we also have our own individual goals.

I knew today I wanted to RUN- SO I planned a 4 mile run without worrying about speed or time. I need to get back up to my 11 mile runs! Here is how my 4 miles went today:

Time: 41:55
Heart Rate: 150-177
Calories: 381

I stared by walking at 4.0 for 4 minutes before I started my run at 6.0...within minutes, I found myself running a mile at 6.5... then going up to 7.0, 7.5, back down to 6.0, 6.5, 7.0, 7.5 and then sprinted at 8.0 which is getting easier for my legs to handle for further distance. It's because of the way I have been training my legs for the past 3 years. I was happy with my run today- I always feel great when it's over.

FGG RUNNING TIP: If you are new to running, you need to map out small runs, which turn into bigger runs. You need to focus on your form first, then your time and then your miles. Always make sure you warm up with some dynamic warm ups to get your body loose. Your hips, glutes, hams, lower back and rear delts should all be READY to go!

After my run, I went out on the floor and did my total body circuits focusing on form, stretching & Lengthening, core, etc.

Round 1: 1 set NO STOPPING until all is done

Planks on one foot- 1 minute
Wood chops- holding 5's- 15 reps
Squat jumps- 15 reps
Hip flexor stretch- on my hands, legs straight bring one foot next to my hand, stretching the oposite hip flexor- total of 16
side plank crunches- feet stacked on the middle of a bosu- 12 each side
burpee to shoulder press with 10's- 12 reps

Round two: 1 set NO STOPPING UNTIL ALL IS DONE

Full extensions- 12
alternating push ups- hand on ball on knuckles- 10 each side (feet on a bench)
Plank Row- with 15's - 12 reps
Dips- no assist- 6 reps

Round three: 1 set NO STOPPING UNTIL ALL IS DONE

Russian twists- 30 reps
Deadlifts with 25lb dbells- 15 reps
mountain climbers- 50 reps
V-ups with a12lb ball
Side crunches off a bench- 10 each side
Bicep curl to shoulder press- with 15's for 15 reps

I went fast, and hard!

I finished in 28:51

burned 209 calories

heart rate was 137-170

Not bad! I feel good, except I am a little tired now. I am sipping my tea with honey and just reflecting on my week so far. I am doing great with my meals too!

Check out the FGG meals for today!

breakfast was: 6:45 am

1 ezekiel SMALL wrap
3 whites, 1 whole egg
3 cups baby spinach

Post workout: 12:30

8 oz coconut chocolate milk
1 serving cherries
1 scoop green vibrance
1 scoop beverly MP

Snack:

3 Ryvita crackers with fiber
1 teaspoon hummus on each
Hot tea with 1 teaspoon honey

Dinner:

1 serving black rice
1 can pole caught tuna
1/2 cup chick peas
1 teaspoon olive oil
lemon juice
fresh dill to taste

I said yesterday in my blog that I would be reducing my fruit intake to one serving per day- I did just that... I rocked my meals today.. Time to shower, make dinner and head to my RCIA class tonight to hang with GOD.

Fit Green Goddess DInner Time Recipe!

2012-01-02T20:44:00.000-05:00

Here is a QUICK EASY way to make something SO delicious, nutritious and GOURMET! I took what I had in the house and in less than 20 minutes, Mario was a HAPPY MAN! I had a small SPAGHETTI Squash that needed to be cooked. I love that I can buy them and they stay for at least 3 weeks! SO I cut it open, scooped out the membranes and rinsed it out. Face side up, I sprinkled turmeric on both halves, and a little garlic powder- tossed in the microwave for 10 minutes. Normally I would have baked in the oven for an hour, but I didn't have time, and BOY it came out pretty damn GREAT!

In the produce section of Whole Foods, they carry these large bags of pre-rinsed and chopped Kale! SO I am in HEAVEN each time I can buy two big bags! Each bag is 16 oz. 2.5 cups of kale has 45 calories! Are you kidding me! I could eat two whole bags! YUMMY! Look how big the bag is!

Again, with what I had in my fridge, I wanted to get creative and make something worth BRAGGING and eh-hmmm, Blogging about!

GREEN GODDESS Kale Saute.

Ingredients:

8 oz kale
4 cloves garlic (we LOVE GARLIC)
1 cup chick peas
10 pitted kalamata olives diced
1/3 diced white onion
3 large diced portobella mushrooms
sea salt
2 tbsp.grape seed oil
1 tsp. truffle oil

Directions:

In a large frying pan, heat 2 tbsp. grape seed oil on medium heat. Add the onion & garlic and sauté for about 3 minutes or until onions are caramelized and light brown. Add the Portabella mushrooms and sauté for another 3 minutes. Add the diced kalamata olives, and chick peas and sauté 3 minutes before you ass the kale. You MAY have to add the kale a little at a time. Even though it's chopped, it still takes up a lot of room, until it steams a little. Mix well all of your ingredients until the kale is coated nicely with the grape seed oil and other ingredients. Right before it's done, about 8 minutes, drizzle 1 teaspoon truffle oil and mix all together.

Once the kale Saute was done, I kept it covered, shut the flame and started Mario's filet mignon. Another easy thing to make! Take a small frying pan and spray a quick spray of olive oil to the pan. get it really hot, and add the filet. Cook over medium to LOW heat for about 6 minutes on each side- Mario likes his filet still alive! EEEK!

I pulled the spaghetti squash out of the oven, and forked out Mario's half. Here you have a fabulous FIT GREEN GODDESS meal in UNDER 20 minutes! I was going to make an egg white and kale omelet but after making this dish, I decided it was great all by itself!

This is DEFINITELY a dish to BRAGG about as well as BLOG about!

Off to a fabulous START!

2012-01-02T19:09:00.001-05:00

Ever have those days where you look in the mirror and DO NOT LIKE WHAT YOU SEE? I am having one of those days today! I feel thick and yukky! Maybe it's all in my head because I took Saturday and Sunday off?

Nah. Just having a bad day
with myself, that's all. I am entitled and so are you!

When I have days like these, I usually end up feeling better about myself AFTER I have KICKED my OWN ASS, and have eaten 100% perfect.

Today will be the last day I have oatmeal in the morning. As I have told you in the past- it used to cramp me up so badly and make me so bloated, I stopped eating it about 3 years ago....until I discovered GLUTEN FREE STEEL CUT OATMEAL. I thought FOR SURE this wouldn't bother me, but I guess eating it EVERY morning has taken it's toll ob my digestive system.

It's ok, I will make protein pancakes, or egg white veggie omelets wrapped in an Ezekiel wrap or collard green leaves. No big deal for me, as the options in my recipe drawer are ENDLESS! I know I won't have a shake every morning, especially if I wake up cold- BRR!

This morning I had:

1/2 cup steel cut oats
1 cup frozen blueberries
1 scoop protein
1 teaspoon almond butter

I also grabbed a Starbuck's coffee on my way to work, so tomorrow I will have a Green Tea & a Refresh (minty) tea combined in a venti cup of steaming hot water! Delish! My promise to myself this year is to NOT drink coffee everyday, so I am sticking to it. For the next two weeks, I am going limit fruits to 1 per day while loading up on my veggies even more. I am going to mess around with some different sources of fat, different complex carbs and some different protein/ veggie combo recipes. I am going to pull out all the stops in 2012! You watch!

When I got to the gym to meet Raha, I put my GAME FACE on, and it was time to work. Here is our workout:

Round one: 3 sets of the circuit.
*1000 meters on the rower- I alternate my grip from overhand to underhand every 200 meters.

Dbell step ups- holding 12.5 lb. dbells for 12 reps each leg
Walking lunge holding two 17.5 lb. kettlebells- 24 reps
Sumo squats- holding a 35lb kettle bell - 15 reps

Round two: 3 sets of the circuit

*The rowers were talen so we tore up the Arc Trainer which had my arms dripping of sweat! Gross but just what I needed! We did the resistance at 30 and the incline at 15 for 10 minutes

Dbell incline chest press: 12.5 lbs/ 15 reps for two sets and on the third set I took it up to 22.5lbs for 12 reps
Reverse grip lat pull down: 70lbs- 15 reps
Dips NO assist- 5, 6,6 reps

Round three: 2 sets of the circuit

*1000 meters on the rower- alternating my grip again

kettlebell unilateral deadlift- held a 17.5 lb. -er
1 arm low cable row with a pinch and twist at my side- 12.5lbs for the 1st set then 20lbs for the next set- 12 reps
regular push ups- 15 reps

We finished off with the ARC TRAINER again for 10 minutes level 30 resistance of 15.

Time: 1:25

Calories: 577

heart rate: 133-168

LOVED this PIC!

After the gym, I rushed home to make my usual shake, and help Tyler pack to go back to school.

**SHAKE**

1 scoop Beverly Muscle Provider
2 scoops Green Vibrance
8 oz chocolate coconut milk
4 oz water
4 frozen cherries

By like 6:00, when I got home from Oxford Academy, I was starved! USUALLY I would have my goji's, vegan chips and pistachios., but NOPE! I had 1/3 of a baked yam (DELISH) and 4 Brazil nuts which are a complete PROTEIN! YUM! I went from STARVING to SATIATED in 2 minutes! Imagine!?!?!

Not sure what is on the dinner menu, Mario is having filet mignon, so I guess I will have a yummy veggie- Kale, onion, basil egg white omelet with some sort of squash on the side. We will see....

SO let me ask you... What are YOU doing to stick to your "RESOLUTION" or GOAL of getting in BETTER shape or CHANGING your meals for the better? Write me! I want to hear!

2012-01-01T21:18:00.000-05:00

IT'S HERE! 2012! HAPPY NEW YEAR EVERYONE! WHAT DID YOU DO TO RING IN THE NEW YEAR?

WELL, MARIO & I WERE HOME. WE MADE DINNER, POPPED OPEN A BOTTLE OF THIS INCREDIBLE PROSECCO, WATCH RYAN SEACREST ON TV AND WERE IN BED BY 11:15! YEP! WE ARE SOOO BORING!

I MADE MARIO BAKED HALIBUT WITH TOMATOES GARLIC & OLIVE OIL IN THE OVEN, WHILE I SAUTEED BROCCOLI FOR HIM. I SERVED THE HALIBUT OVER QUINOA, THEN THE BROCOOLI AND THE HALIBUT AND TOMATOES ON TOP. HE LOVED IT!

I had about 6 oz ground buffalo sauteed in garlic, onion, Kale and tomato. I ate my over quinoa as well. It was super tasty, healthy nutritious and I was a happy girl!

After two glasses of Prosecco, I couldn't keep my eyes open, so off to bed we went! GOODBYE 2011!!!

I had EVERY intention on doing two things on this New Years Day! One was to go hang with JC in Church and the second thing was to get in a cardio workout. Neither of those things happened! Grrr. For one, I woke up thinking today was Saturday, and secondly....I patched up some holes in our walls from hanging pictures that I don't want anymore, so then I had to sand down the Spackle, which caused me to sweep, then get on my hands and knees and scrub my hard wood floors. One thing lead to another and before I knew it it was 6:00 at night! Seriously???? Why do I have to be so OCD???? It drives me nuts! 6 large hard wood floors scrubbed, rinsed and dried. Ripped apart my kitchen cabinets, organized everything!

I ate breakfast at 8:00 this morning and had a Starbucks coffee thanks to Mario who went and got them, and so then I didn't eat, drink or even PEE all day until 6:00 when I finally looked around and realized I was done, and there wasn't a single thing left to clean, Spackle, scrub organize or throw away!

Here are my trusty tools! I can't even begin to tell you how fun it was to roam through Home Depot yesterday with Mario! I wanted to build a house! I would make a GREAT carpenter, while my husband would make a great Foreman on the job! Such a team we are!

LOVE this stuff! goes on PINK and dries white! SO cool!

For dinner tonight, I made a delicious Green salad with a can of Pole Caught Tuna & a small bowl of fussily Brown Rice Pasta- Last bowl! :O)

My Fit Green Goddess Green Salad with Tuna

3 cups baby mixed greens
3 cups baby fresh spinach
1 small diced cucumber
10 pitted Kalamata olives
4 dried tomatoes diced small
chopped onion
1 cup organic Chick Peas
olive oil & a drizzle of balsamic (haven't had it in so long)
a DROP of Truffle oil! (SO MUCH FLAVOR)
1 can Pole caught tuna in water

1 cup brown rice fussily with tomato sauce I made. I couldn't even finish the whole bowl. I was so hungry I inhaled my tuna and salad and sucked down two glasses of water that the pasta was so not appealing to me.

Besides, mentally I took that enemy out of my diet already, so why did I even make it? Well, because I HAD to eat a substantial amount of each food group to make up for the LACK of food all day!

I didn't stop organizing after dinner though... NOPE, I had to go through my gmail account and get RID of all 2011 emails, junk mail etc.... I am SO ready and SO organized for the New Year.

Tomorrow, I will finish up my workouts for the next few weeks, my PERSONAL meal plan and my goals both short term and long term for the year... No worries, my friends... I will fill you in soon!

XOXO

Roasted Pistachios with a kick!

2011-12-31T15:27:00.000-05:00

I got the most FABULOUS cook book for Christmas from my Client Carolyn!

Vegan Family Meals byAnn Gentry. Immediately, when I opened it, I sat on my couch, all snuggled up with Mario and went through each recipe with a piece of paper for my shopping list! This woman is awesome! So today while I was working on the challenge, I decided to make a QUICK recipe from the book that was healthy, fun, quick and DELISH!

Her recipe is Roasted Pistachios- But I call it...

Roasted Pistachios with a KICK!

2 cups raw pistachios·

4 tbsp. agave

2 tbsp. grape seed oil

¼ tsp. sea salt

¼ tsp. cayenne pepper

Preheat oven to 350. Mix all ingredients in a bowl until pistachios are coated nicely. Spread onto a baking sheet lined with parchment paper. Cook for 15 minutes, mixing a few times.

Let cool.

The end of another year.....

2011-12-31T11:38:00.003-05:00

Throughout the blog post, you will see the moments in my life that MEANT SO MUCH TO ME in 2011........ like this picture taken by a Photographer form the NY TIMES! I was featured in an article about cell phone usage in the gyms!

What a bitter sweet day New Year's Eve is for me each year. I am sad to see it end, but at the same time, so excited for a FRESH NEW YEAR!! 2012 HAS GOT TO be the BEST year for me! I am talking personally and PROFESSIONALLY! I mean each day I am blessed with meeting so many INCREDIBLE women, so professionally speaking, The Fit Green Goddess is ROCKIN'...... I want MORE though! I want to write a book, I want to do some more videos, I want to sell more Fit Green Goddess Goodies, I want it all!

Getting to spend time with LIKE minded friends! Anthony is the MALE version of me who NOW lives in Miami. He's an incredible SOUL, and I wish he lived here again!

This week I had no clients, which to be honest is a NICE break! To sleep until 7:30 each morning, and watch the Today Show with my pi's on and eat my oatmeal HOT- Is a SUPER TREAT! I felt like a little House Wife this week! I did however get a lot of work done for my clients, as I am finishing the touches on my 2012 Fit Green Goodess "I want my body back" Challenge. I think whoever joins in will have a blast, learn so much more they they thought they knew already, they will be smaller, more fit and SO MUCH MORE confident! PRICELESS!

Mario took me shooting for the first time in my life! WE HAD A BLAST!

STACY my client and friend made a TOTAL transformation both PYSICALLY & MENTALLY!

So while I don't have any New Years Resolutions, I do have some things that I promised myself I would DO or NOT do in the New year. Sometimes you just GOTTA say YES, while other times you just GOTTA say NO- WAY! :O)

NO WAY: For the LAST TIME- My Vegan chips snack! (too addicting)

YES: Say YES to more time with my girls- outside of the gym!

NO WAY: to brown rice pasta, or ANY pasta (makes my stomach feel gross)

YES: Say YES to treating myself to a massage WHENEVER I feel like I need one!

NO WAY: Coffee EVERYDAY. I don't need it!

YES: Say YES to drinking more lemon & water

NO WAY: no more surrounding myself with NEGATIVE people

YES: to eating even cleaner and more organized than I do now

NO WAY: to allowing anyone to make me feel insecure, or that I don't belong

YES: to standing up for myself when I am right!

NO WAY: Thinking I can do it ALL on my own

YES: Say YES to God helping me and ONLY having trust and faith in him

NO WAY: to allowing ANYTHING OR ANYONE get in the way of my dreams

YES: To running more outside- WIth my girl Raha- of course!

NO WAY: to continue to think about the past

YES: Say yes to letting go of the past, learn from my mistakes and move forward

NO WAY: Staying up past 9:30 EVER!

YES: Say yes to finding the joy & happiness in EVERYTHING I CHOOSE to do, pray & meditate more, continue to show gratitude, SMILE MORE, and LOVE with FIERCE INTENSITY to those who already have a piece of my heart and to those NEW loves who MAY come into my life this NEW YEAR.

XOXOXOOXOXOXOOXOXOXOOXOXOXOOXOXOXOOX

Both my kids were with me this year for Thanksgiving and Christmas... Thank you God for answering my prayers

Tyler got this enormous fish. The first time he went deep sea fishing, snowbording and received all A's and B's in school!

For anyone who knows me KNOWS I LIVE by goals. I write in journals, I follow my journals and EACH YEAR I have a VISION board FILLED with the things I want to accomplish for the New Year. Mario's vision board is in his head! This man puts something in his head and it's ALL HE SEES. He is one who doesn't NEED a vision board. I am a visual person! I need constant reminders of what my goals are. Goals are something that tug at your mind and your heart! These goals keep yo uUP at night, they wake you EARLIER in the morning! My goals become like mini obsessions. I get tunnel vision- Butterflies, my skin crawls, and I want to share them with the world- AS I DO ON MY BLOG!

God blessed us with Baby Caitlyn- my niece and God daughter! I can't even describe the HAPPINESS this little ANGEL brings to our lives!

SO what happens when you decide on a goal and later on FAIL? Well, huh! I have done that! Last year I was supposed to do the 13.1 Inaugural 1/2 Marathon AGAIN, yet, 4 weeks out I had to BACK OUT- due to an arthritis flair up in BOTH knees! It's ok to fail. When you fail, you aren't a LOSER! Your goal is your goal- YOU FOCUS ON IT UNTIL YOU DO IT! NO MATTER HOW LONG IT TAKES! NOONE should JUDGE you or make you feel bad-

Me & my babies on Christmas! We can't believe how TALL Mr. Tyler is! Quite the handsome trendy and stylish dude!

I Chopped all my hair off in 2011!!

Here are ways I create goals for MYSELF that have worked FOR ME over the past 20 years:

1. A vision board & a Journal. On my vision board, I cut out pictures that represent my goals for the YEAR. They range from spiritual, financial, personal, physically & emotionally. Next to the pictures I write my goals for each. In my journal I write my goals for the week. Nutrition, workouts, cardio. What I want you to remember is that these goals are ELECTRIFYING! No silly boring (YAWN) goals! Pull these goals out of your SOUL! GO DEEP!

2. List your goals in number sequence of importance. Some of your goals are probably OVER THE TOP, while others are manageable and Do-able before the end of the year. The over-the-top goals will have you working the hardest and may take you a few times before you accomplish, and the do-able goals are the ones that will be a no-brainer for you once you put your MIND to it.

We Christened Baby Caitlyn! I am a GOD MOTHER!

In the next few weeks I will show you the next steps.... Let's start here though! I am sure most of you have home offices..... Or work offices- Make a great vision board- get crafty! Get FUN! Cut out pics, have your kids help! As for your journals... CVS has great ones less that $4! GO grab a few!

We went BACK TO ITALY! Who is luckier than me???

Mario & I celebrated our 40th birthdays! While I wasn't very fond of the number 40, now I say BRING IT ON!

My clients surprised me with a 40th SURPRISE PARTY!

Mario & I spoke our vows to each other in a Catholic Church- Our Church- ST. Gregory the Great. One of my sacraments is now complete!

My babies Heather & Tyler on Christmas day with Mario & I in NYC

BLESSED with the BEST staff of trainers who represent Mario & I for our company: The Salus Group . Without these trainers, our company wouldn't exist! Without my husband, I would be a lonely little goddess! I wish I could get all of my trainers in one shot, but they are all over in all of our locations. Some day!

I bet you are all wondering what My New goals are for 2012- Huh?? SOme of them may shock you, some make warm your heart, and others may leave you scratching your head...... But you'll have to wait until my next Blog!

XOXOOX Tinamarie!

It’s TIME to JAM!

2011-12-28T08:22:00.001-05:00

Ahh! Another day with Liz! I am sitting here on Tuesday and just posted about my workout today, and now thinking about my workout with Liz for Wednesday. It’s MY turn to plan the workout and so without going on and on….

Great old school Jam!

Here you have my JAM with Liz workout!

start with a one mile run. Each .25 mile, we increase the speed.
Start with: 6.0, 6.3, 6.5, 7.0- until we hit one mile.

Round one: 2 sets. After each set do 10 burpees

Kb swing- 20 reps
walking lunges- 20 reps
Kbell Squat- 20 reps
walking lunge- 20 reps

Great song!

Round two: 2 sets. After each set do 50 mountain climbers

Incline dbell chest press
decline push ups- feet on bench
hi face rope pull for rear delts
seat low cable row- 1 at a time

SICK SONG!!!!!!

Round three: 2 sets. After each set do 20 jump squats off small stepper
Standing on a bosu- flat side one leg: for the second set. switch foot.

Shoulder press- 10 reps
side laterals- 10 reps
bicep curls- 10 reps

Cardio time! 3 mile run is planned. Each mile we will pick up the pace.
Here is the plan:

to mile one- run at 6.1
to mile 2- run at 6.2
to mile 3- run at 6.3

I always map out these runs, but end up running faster at some point. I usually get bored, so I throw in some sprints. My goal for todays run is to just get my legs used to the endurance again. Raha and I will be doing our long runs again very soon, so we BOTH have to be ready!

BEAUTIFUL WORLD- AWESOME WORKOUT!

2011-12-27T15:19:00.001-05:00

LOVE THIS SONG!

This was the song that had me going today with my workout! For some reason, I woke up really tired. Could be from the MADNESS and rushing of Christmas? Could be that I busted my ass yesterday with Liz in the gym- I think it’s a bit of BOTH!

So when this song came on, I was AMPED UP and ready to kick my own ass!

My workout today:

Started on the STAIR MONSTER for 20 minutes. I did an interval workout which consisted of 1 minute intervals between level 60 which was considered a rest and 90 which was considered WORK. It whooped my ass! I love it though because the Stair MONSTER gets right underneath your glutes where your hams and glutes separate.

For those of you who don’t know what a STAIR Master is:

A Stairmaster is a piece of equipment that creates the movement of climbing up and down stairs. This provides an intense workout which gets the heart rate up, builds muscles in your glutes and legs, and burns fat. It’s low impact which is great for those of you who have injuries, can’t run, can’t do the arc trainer and who can’t jump rope. There is NO impact of your joints.

Round one: 3 sets

push ups on my knuckles- 15, 12, 12
no assist pull up –5, 4, 5
dips off the bench I only did one set of 15 reps… this was too easy and they no longer have the dip machine in Mamaroneck- BOO!

Round two: 3 rounds

Jump rope- 60 reps
toe touches with 8lb ball for abs
jump rope- 60 jumps
Russian twists- 60 reps
jump rope- 60 jumps
V-ups with ball- 20 reps

Went over to my buddy the ROWER! Level 7 -2000 meters. I took my time and focused on my form. I really feel this in my inner thighs, under my glutes and in the middle of my back!

Time: 10:50

2:29 minutes / 500 meters

Round three: 2 sets

Hamstring curl – heels digging into a swiss ball- 15 reps
glute raise on same swiss ball with heels- 10 reps
fire hydrants- 15 each side also did circles (OY!)

SO todays workout was pretty good, I sweat hard and felt strong! I am loving my weight which has been steady at 109lbs. the leanest and smallest I have even been. Funny thing is that you would NOT look at me and think I am starving or that I don’t eat. I am lean, muscular and curvy. I like this weight, I like how I fit in my workout clothes and my regular clothes.

My diet is working for me, and so in the new year, I will make some tweaks to get a little bit leaner and BAM!

Monday MADNESS in the gym!

2011-12-27T09:53:00.000-05:00

Liz is finally home from school! YEAH!!!! Oh sorry! Let me introduce Liz Brody to you! EXOTIC, GORGEOUS, SUPER INTELLIGENT, STRONG both mentally & physically.

I was introduced to Carolyn Brody liz's mom 2 years ago at Equinox in Mamaroneck. Carolyn has been a staple in the fitness industry for as long as me maybe even longer. Talk about a LIGHTING BOLT- Carolyn is soo intense in the gym ALWAYS kicking her own ass or allowing someone else to kick her ass, she is madly in love with her family (who can blame her) and she is super loyal to all of her friends. I think we have so much in common and finally destiny has brought us together. She introduced me to Liz who is 19 and in college last year. We would see each other here and there in Equinox and smile and say hello. She did her thing and I did mine. NOT knowing she was even paying attention to what I was doing, one day I got a friend request from her....long story short, she started to follow my blog and started blogging herself on facebook in the "NOTES" section. She made a total transformation both physically and mentally. TALK ABOUT DRIVE, FOCUS, DETERMINATION and HEART- this 19 year old GORGEOUS girl wanted a better body and wanted to eat better- is doing it! EACH AND EVERYDAY and let's NOTHING in her way... No holiday, no cafeteria, no school and certainly no family member.

Each time I see Carolyn, she thanks me or tells me it's because I have been such an inspiration, and while 1% of that may be true, I believe that Liz is just a special girl.....

MOST 19 year old girls are smoking pot, drinking like fish and eating whatever gets under their noses- NOT THIS GIRL!

So excited Liz and I decided that while she was home we would take advantage and workout together- It was LONG OVERDUE! I told Liz that she can design the workout and I would follow her. Besides, I am always designing workouts for clients myself and for Raha, so it was NICE to take a break!

I should have reminded Liz that I am 40 and she is 19! This girl does NOT STOP! FIESTY!

Our workout!

Treadmill:

warm up .25miles walk at 4.0

1 minute intervals:

-6.0

-6.5

-7.0

-backwards (5.3mph) 4.0 for me! FIrst time running

backwards! THANKS LIZ!

repeat 3 times

-after 3rd round, 1min at 8.0, 1 min at 4.0

Totaled 17 minutes

1st circuit: cables (3 sets 10 reps)

-lat pull down (27.5lbs)

-seated row (35lbs) I used 25lbs

-reverse grip tricep pull down (30lbs)

2nd circuit: studio (3 sets 10 reps)

-suitcase squats (holding 25lb kettlebells)I held 15lb

kbells

-upright row (25lb kettlebell)

-plank walks

Back on the treadmill:

AMP UP THE PACE!

1 minute intervals:

-6.5

-7.0

-7.5

-backwards

repeat 2 times

third round:

-7.0

-7.5

-8.0

-walk at 4.0 til

15 minutes

3rd circuit:

Smith rack (2

sets 12)

-Stiff legged

deadlifts

underhand grip

w/bicep curl

-stiff legged

deadlifts

overhand grip w

low row

4th circuit: (2 sets 12)

-seated Bicep curl to overhead press (15lb dumbbells)

-reverse fly's (5lbs)

5th circuit: (3 sets 10) seated on bench

-toe touches w/ 8lb medicine ball

-overhead raise high V legs, sit back, return

BACK TO THE TREADMILL ONE LAST TIME!

-3.4

-6.5

-7.5

-8.0

repeat once, walk at 4.0 until hit 1 mile!

Well that was a QUICKY, huh??

2011-12-26T18:36:00.000-05:00

I feel like it's so unfair how Christmas Eve & Christmas day come and go in a FLASH! SOOO Sad... I wish it would last for 4 days instead of 2. Two more days to spend with family, two more days to watch little ones open gifts, two more days to look at decorations- 2 more days to JUST BE in the SPIRIT, and celebrate the birth of our Lord Jesus Christ.

I am so loving this pink lipstick and how it brightens up my face without having a TON of makeup on! People who know me, say it's great for me, especially since I NEVER wear makeup!

Me & my babies! I can't believe they are BOTH taller than me! I am so blessed and THANK GOD I had them both with us this year! I was a happy momma!

We had such a great time with the Guag's on the EVE, and on Christmas Day, Mario, the kids and I went to NYC to see the tree and just be with each other.

Yep! Those are my GORGEOUS kids! Heather & Tyler! We had so much fun watching them open gifts this morning! I got them all the stuff they wanted and then some!

We had an emotional moment in the kitchen with Tyler- after he opened his gifts, we went into the kitchen to make breakfast and Tyler comes in and says "Group hug", as he opens his arms to hug both Mario & myself! Mario & I both got teary eyed and I just thought : " Thanks God...I feel his little heart opening more each day". Life is great!

I must say, the tree this year was horrible! It's BARE, not many branches and looks as if it's ready to die. I am sad about the tree they picked!

SOOO loving the Swarovski star! It's so beautiful in person!

ST. Pat's Cathedral- a pretty incredible church and yes, this is something we do every year. I find I am spending more time here ech year that my relationship with God grows! LOVE THAT PLACE!

This is my little FEATHER! Isn't she stunning! the hair on this girl! my daughter! Love her to pieces!

We walked up to the highline after taking a taxi back to the Meatpacking District- It was windy but the sun was wam, it was just gorgeous, peaceful and such a moment for us four.

Calm, peaceful and thankful....

2011-12-23T18:45:00.000-05:00

My house is very quiet and warm, as I am sipping on tea, eating my pistachios and goji berries... The tree it lit and the presents are sparkling beneath, while the scent of pine and berries smells up my house from a soy candle. It's the day before Christmas Eve and I am all done with my shopping, and work (for a few days).

I am feeling a sense of calm right now and quite frankly a bit on the emotional side.Reflecting on this past year brings so many bitter sweet feelings and memories to my heart. This time last year, I was anxiously waiting to get to my sisters house because we would see my mom, dad, sister and the rest of the crew but especially because my daughter was there.

If you recall, Last year was rough because Heather had left home to live with her boyfriend and decided to not talk to me. Last Christmas was the first night I spoke with her in over a year. Heather came home right after Christmas and dumped the guy and our relationship is great! My sister was ready to burst because she was pregnant with Little C- who is now 8 months old, and the twinkle in my eyes! Tyler was going through a rough patch as well, then ended up a nightmare by the end of this past summer. Mario has been plugging away at work and trying to grow our business, which THANK THE LORD, has been a HUGE success-

I went through the year 2011 in somewhat of a fog. I believe I was depressed for MOST of 2010, fought my way out of it in the beginning of 2011, ended up depressed again with all of the stuff I went through with Tyler. I was starting to feel numb, filled with ANXIETY and the only time I was happy or felt alive was when I would RUN, lift weights or sit in church. Going to Church and attending my RCIA class each Tuesday night was and IS very uplifting for me, as it centers me. My relationship with God has GROWN so much over the past year and i realize NOW that he is my savior, and that if I put all of my faith and trust in him, I will be okay, no matter what. Mario and I would have GREAT days, HORRIBLE days and some normal days in between. Although he is the love of my life, my brain and heart were filled with so much negative heart breaking yukky stuff, that I couldn't even be my normal loving self to him. He had his moments too where he would PRESS me, try to control me, my mind, my thoughts- my every word, but I fought him on it. We always would end up talking about things, making up and just moving on.

August was GREAT, because Mario & I went to Italy- I SO needed this vacation to be away from everything and everyone- to JUST BE with my husband, to get back to where we were in our hearts and souls. It's so obvious that we are STILL madly in love with each other, especially on vacation, it's when we are home in the hustle and bustle that we don't have time to just BE.

Mario and I are doing GREAT- He is working on his personal goals and so am I. As a business couple, we are the DYNAMIC DUO! We just signed two contracts with two new country clubs! My husband gets all the credit for meetings with contractors, gym source, managers, architects, marketing companies and finally for being so AMAZING at what he does. He is the love of my life- Pain in the ASS- YES HE IS, but he's mine and I wouldn't trade him for all the goji berries in the world!

A year Later, Heather is home, working two jobs making easy FAST CASH- I wish she were in make up school or working at Bloomingdales at the make up counter- This little peanut is so beautiful, and STUNNING and incredible with make-up... She doesn't even realize her own beauty! She's in love with a great new guy. They work together- and She has never been so happy! We like Dan!

Tyler is attending Oxford Academy in Westbrook CT, where I have NEVER seen so many A's and B's each week for effort, work and tests! AHHHH! God is lifting his heart a little more each day. he has his moments with his fresh mouth and behavior, but this kid has come such a long way. We still have lots of work to do, but when he is home, he is such a pleasure, and I just adore him.

I am MADLY in love with these two kids, and its hard to watch them grow up, as I wish they were still in diapers so I could smell them, snuggle with them and just kiss them all over......

As for me, I think I'm okay. I struggle with this time of year, as I always did. Christmas reminds me of my dad who has passed away. I miss him and think about our memories as a little girl with my little sister-

No one had Christmas like we did. Elvis Christmas songs make me cry, both tears of sadness and happiness. I try not to think about what makes me sad, but what brings happiness and warmth to my heart. Going to CHurch has helped me do this. It's a beautiful journey I have been on to strengthen the relationship I have with God.

Tomorrow, I'll spend some time with a great group of women who want to take me to Brunch, we will laugh, sip some champagne and toast to Christmas, friendship and life....

I will go run and chat with GOD in privacy (on the treadmill-) I will workout, shower and then I plan on having the Christmas music playing while I cook in my kitchen, and make a fabulous Italian Fish stew for my beautiful in- laws. I look forward to everyone opening the gifts that I searched high and low for. Just to see everyone smile will warm my heart and soul. Tomorrow night we will attend the 10pm Mass to celebrate the birth of Jesus Christ.

Whatever you do tomorrow, don't rush, don't get anxiety or stressed out.Take your time, take it all in, smile breath and remember it's not about the gifts or the food, it's about the Spirit, God, Jesus being born. Hug your loved ones... Squeeze them tight. Most importantly LOVE your self- tomorrow and always...

One of the most glorious messes in the world is the mess created in the living room on Christmas day. Don't clean it up too quickly. ~Andy Rooney

When your workout is done….

2011-12-19T20:51:00.001-05:00

I know for me, once I am done with my workout, I want to wash my hands and RUN out the door, because I am usually STARVING! I workout usually around 10:30, so I have only had my breakfast which is usually at 5:45am with my coffee. I typically do not think about what I just did in the gym until I blog about it or have to design a workout for the next day.

Your body changing and getting the physique you want DO NOT JUST come from what you do IN the gym, but also and so important- what you do when you are DONE with your workout.

1. FEED MY MUSCLES!

It usually takes me 10 minutes to get home, rip off my jacket and sneakers and put a shake together. When you are DONE working out, you really should drink some protein and carbs to replenish your nutrients, MAKE SURE it’s balanced. I also always add GREENS to my smoothie for extra minerals, vitamins and antioxidants!

2. SHOWER TIME!

Nothing is more soothing and invigorating as taking a shower after your workout. Your muscles will thank you! I am always ringing out my sports bras and workout pants when I get home. For some reason, my clothes hold onto the sweat- *Making yucky face* What I do- If it isn’t too cold and I am not shivering, I will make the water really hot and bend over and stretch my muscles in the shower and then I will SHOCK my muscles with really COOL water for a few minutes or as long as I can stand- I will do this for about 20 minutes! Oh yea, it’s a long one!

3. JOURNAL and LOG

Between my IPod Nano, my Polar heart rate monitor and my IPhone fitness Apps, oh and my journals… I certainly couldn’t want for any more gadgets to keep track of my progress, calories and heart rate. If you see me at Equinox on any given day, you will notice me jotting down what weights I used, checking my heart rate and making sure either my IPod Nano or IPhone are logging my stats! It’s definitely a great way to reflect and look back to see what worked or didn’t work for you.

4. THINK UPON

Once I am home, dinner is cooked, kitchen is clean and Mario is in the shower, I will think about what I did that day, and how I felt….maybe take some pics and visualize the changes I need to make, body parts that need some extra attention, or maybe talk myself into a day off…

Either way, I always know I gave it my all!

My partner is BACK!

2011-12-19T17:59:00.001-05:00

It’s the LAST week before Christmas

…I can hardly believe it! I am ALL done shopping, the presents are under the tree and I am so looking forward to watching everyone open my gifts! Christmas has ALWAYS been about ME GIVING gifts. I wish it were Christmas everyday, and I had ENDLESS money because I would SPOIL everyone I love! I would ADOPT a few families that are not so fortunate and give them a beautiful Christmas too. Wait till you see what I am making to bring to Toni & Dom’s! MADON!!!! We celebrate Italian style with the 7 fishes! This Green Goddess is SIKED to BRING IT! I love to entertain, celebrate and just be with family and friends!

Are you prepared mentally for the rest of this week? Physically?

Are you getting in your workouts? How about some Yoga, and let’s not forget LOTS of REM sleep and relaxing. This holiday should NOT be about stress, anxiety, being rushed, rude or miserable, and I think the only way to stay SANE, calm, happy, energized and upbeat…. is to WORKOUT with weights, do your cardio, EAT a balanced diet with LOTS of greens and LEAN protein, and 8 hours of sleep! I post my workouts so you can follow them, try them and do something different. All you have to do is scan my blog and you will find SOMETHING to kick your ass! I promise!

One thing is for sure, Christmas isn’t an excuse for me to BINGE eat or BINGE drink.

I will sip some prosecco for sure, but I will also enjoy a fabulous balanced meal, and MAYBE a few Glo-Bites for dessert……I know this winter I will be going on a small vacation with Mario, so you best believe this chick is going to strut her stuff on the beach- the Fit Green Goddess Way! YUP! NO COVERING UP FOR THIS GIRL! If you look at my pics… I was pretty lean and I have been consistent with my weight… Only thing different is that since I have introduced egg whites and Ground buffalo, I have been dropping the fruit, vegan chips and grains and my body fat is even lower, and my lean muscle has increased…WITHOUT MOVING the scale in a negative direction! I am now hovering between 109-111… I LIKE IT!

YA HOOO! My girl is back! So happy! We had a GREAT workout today! I have been so busy that I didn’t map out our week until RIGHT before she got there! YIKES! So NOT like me! All I did know is that I wanted to run & do weights, because the running releases my endorphins, gets my blood flowing and makes me sweat like a hostage- but the weights help me release STRESS, WORRIES, and keeps my body tight, and defined. In January, I will have a whole new routine mapped out for the month to follow as long as my hips, knees, Achilles and hip flexors are NICE to me *PRAYING*.

Today, Raha and I did upper body with a one mile run in between each chunk of exercises… Check it out:

Tearing up the Gym Floor! BEEP! Move out of the way!

Dynamic warm ups and foam roller (I did this for about 15 minutes before Raha got there…

**1 mile run @ 6.1 until we hit .75 miles where we took our speed up to 6.6- (Finished in 9:31)

Circuit #1- 3 sets

push ups- on knuckles for me- 15
inside grip pull ups assisted (8 on the rack)- 15, 12, 10
NON assisted dips- 6 all 3 sets

** 1 mile run @ 6.2 until we hit .75 where we took our speed up to 7.0- (finished at 9:14)

Circuit #2- 3 sets

incline chest press- 20lb dbells- 15 reps (pretty hard)
wide grip lat pull- 55lbs- 15 reps
reverse grip press down for tri’s- 15 reps

**1 mile run @ 6.3 until we hit .75, I wanted to be done so bad, that I took my speed up to 7.1 and then finally at .80 miles I took my speed to 7.6 and finished in 8:57

Circuit #3- 2 sets

decline push ups (on knees for me)- 10 10
low seated triangle row- 45lbs- 15 reps, both sets
dbell kick back for tri’s- 7.5lbs 10 reps, 12 reps

Time: 1:10

calories: 545

heart rate: 141-175

Aging GRACEFULLY

2011-12-19T14:51:00.001-05:00

I am OBSESSED with Dr. Mercola and his site! I found him about 4 years ago, and when I have questions…..His site is where I go! Dr. Mercola is the founder of the world’s most visited natural health web site, Mercola.com. In the blog post below, Dr. Mercola talks about AGING GRACEFULLY- I don’t know about you, but turning 40 a month ago hit me hard… I am working very hard to make sure I don’t get onld wrinkly, sick or unhealthy! What about YOU? Ready to make some changes?? This post from DR. MERCOLA may help you in the New Year!+

Click here to read post or read my blog- I just copied from his site…. The below post are all his words… I posted this because I agree 200% with him!

Dr. Mercola's site

“Death is surely inevitable, but I do believe you can live far longer than the average life expectancy tables (1) would predict, which in the U.S. is about 78. Genetics may play a role, but it is NOT the final determining factor for whether you'll live a long healthy life.”

Barring an accident, your lifestyle has everything to do with your longevity.

It's already been established that diet can override genetic predispositions for disease(2), so don't fall into the trap of believing your health and longevity is somehow inescapably tied to what's polluting your gene pool.

The Leading Cause of Premature Aging and Death

Increased insulin and leptin receptor resistance (3) has clearly become the leading cause of premature aging and death. This results from two primary conditions: too much sugar and processed foods, combined with insufficient exercise.

Interestingly, controlling these two factors will likely eliminate more than 90 percent of the following medical conditions:

• High blood pressure
• Obesity
• Diabetes
• High cholesterol

Of all the molecules capable of inflicting damage to your body, probably the most damaging are sugar molecules. Fructose in particular is an extremely potent pro-inflammatory agent that accelerates aging.

Today's excessive sugar consumption is mostly an artifact of the postindustrial agricultural revolution.
More than 30 years ago, scientists learned how to cheaply produce sugar from corn, and now it is loaded into nearly all processed foods and has become the number one source of calories in most developed countries.

Fructose is a major contributor to:

• Insulin resistance and obesity
• Elevated blood pressure (4)
• Elevated triglycerides and elevated LDL (5)
• Cardiovascular disease (6), liver disease, cancer, arthritis and even gout

How Fructose Accelerates Aging

Fructose adversely affects your body in a number of ways, but one of the mechanisms that causes significant damage is glycation, a process by which the sugar bonds with proteins and forms so-called advanced glycation end products, or AGEs. It's a fitting acronym because--along with oxidation--it's one of the major molecular mechanisms whereby damage accrues in your body, which leads to disease, aging and eventually death.

When sugar glycates, it creates inflammation, which activates your immune system in a defensive maneuver. Macrophages are scavenger cells that are part of your immune defense, and as such they have special receptors for AGEs, aptly called RAGEs (think: raging inflammation). These RAGEs bind to the AGEs and get rid of them.

Unfortunately, this process can leave its fair share of battle scars.

Inside your arteries, for example, the scar tissue created from this process is called plaque. This process underlies the strong connection between diabetes and heart disease.

As a standard recommendation, I strongly recommend keeping your TOTAL fructose consumption below 25 grams per day.

However, most people would be wise to limit their fructose to 15 grams or less, particularly if you have elevated uric acid levels, which can be used as a predictor for fructose toxicity. (For more information on the fructose/uric acid connection, pleasesee read this recent article.)

This includes keeping track of your fructose intake from whole fruits. For a helpful chart showing the fructose content of many common fruits, please see this link. I recommend this lower level simply because if you consume processed foods or sweet beverages at all, you're virtually guaranteed to consume "hidden" sources of fructose.

Read this if you believe fruit is healthy and you can consume unlimited amounts:

Many people who eat large amounts of fruit are not convinced that fruit can be dangerous. However many fruits have a large amount of fructose that can worsen insulin resistance if you consume too much of it. It is also important to realize that 80 percent of Americans have diseases resulting from insulin resistance which are listed at the beginning of this article.

If you have one of these conditions you would be wise to limit your total grams of daily fructose to 15 grams per day until you resolve the insulin resistance. If you are still unconvinced you can measure your blood uric acid level and it will typically be greater than 5.5 if you are eating too much fructose.

New research has shown that uric acid is a far more accurate predictor of heart disease than your total cholesterol level and the more it is higher than 5.5 it is, the greater your risk. If your uric acid is between 3 and 5 than you do not need to be concerned about your current fructose intake, as you likely have a metabolism that can adjust for it and not cause you harm.

Fresh fruit is nearly always preferred to fruit juices as the processing destroys many of the nutrients in the fruit and many commercial fruit juices are also highly adulterated or deceptively labeled.

Additionally it is important to understand that most commercial fruit juices should be avoided as fruit juice typically has large amounts of methanol, which is wood alcohol, and a metabolic poison. Often the methanol is bound to pectin and when you consume fresh fruits the methanol passes through your body and causes you no harm. However, after the fruit is processed into juice and put into containers, the methanol gradually dissociates from the pectin and dissolves in the juice.

The longer the fruit juice is in the container, or the more heat it is exposed to, the more methanol that is released into the juice.

Next, in order to better understand the cause of aging, you need to become familiar with some nasty little compounds called "free radicals."

Free Radicals on a Mission to Damage Your DNA

The most widely accepted idea for life extension is the free radical theory, which says that as you age, you begin to "self destruct," courtesy of free radicals. Free radicals are aggressive chemical compounds, created as a byproduct of your natural metabolism, that damage your DNA.

Poor lifestyle choices (7) such as smoking, consuming processed foods laden with trans fats and other harmful chemical additives, along with pesticide and other chemical residue, further add to your free radical burden.

With time, your DNA eventually becomes damaged beyond your body's ability to repair it; and once your biological processes fail, you die.

Antioxidants continually combat these free radicals--which is why a diet high in natural antioxidants is so important for your health and longevity. Antioxidants are abundant in a number of foods, and your BEST source of high quality antioxidants is fresh, raw organic vegetables and fruits (especially berries).

To Supplement, or Not to Supplement

I have never been a fan of taking fistfuls of supplements in lieu of altering your diet to get the nutrients you need. However, supplementation can sometimes be useful.

There are three nutrients that have special importance with respect to aging:
1. Resveratrol
2. Coenzyme Q10
3. Glutathione (GSH)

Resveratrol is one antioxidant that I often recommend as a supplement.

Sometimes referred to as a "fountain of youth" nutrient, resveratrol appears to be particularly potent (8) for extending lifespan. It is unique among antioxidants because it can cross the blood-brain barrier to help protect your brain and nervous system.

Another important but often overlooked antioxidant is coenzyme Q-10--but more specifically the reduced version, called ubiquinol.

Your liver produces CoQ10, which is actually an essential nutrient for health and longevity because it provides energy to every single cell in your body. Unfortunately, after age 25, your natural levels of this critical compound begin to decline, which is why I personally take ubiquinol every day.

CoQ10 is also an absolute necessity if you're on statin drugs as they can quickly deplete your body of this vital antioxidant. This is partly why statins are so harmful to your heart.

Glutathione is another important and underutilized antioxidant. Interestingly, increased glutathione levels may actually play a role in stopping telomere (9) shortening, which is one of the most exciting anti-aging discoveries in recent years.

Glutathione is one nutrient I believe you can optimize with proper diet, so it is probably unnecessary to supplement. If you are recovering from a serious illness, you certainly could consider supplementation.

I have reservations about most glutathione supplements, in general.

You can obtain it from raw organic milk, free-range animal foods and eggs. But probably your best source of glutathione (10) is a high quality whey protein.

If you want to use a whey product, realize there are vast differences among them. Many whey proteins on the market are highly processed and contain a number of undesirable additives. Make sure your whey protein is derived from grass-fed cows and is very carefully processed to preserve the fragile amino acid precursors.

Learning from Those Who've Lived the Longest

Longevity researchers (11) have long searched for the magic common denominators that might explain the extended life spans of centenarians.

What they've found is the people who've lived the longest tend to eat large amounts of whole unprocessed minimally cooked plants and live in areas that promote regular physical activity, such as daily walking. They also tend to have effective strategies for coping with the inevitable stresses of life, such as prayer, meditation and strong social networks.

In fact, being able to effectively cope with stress, it turns out, is one of the MAJOR common denominators for people who live long, robust lives.

One of the proposed reasons for this strong link is that stress, just like fructose, promotes inflammation in your body.

Indeed, most of the research indicates that longevity hinges on preventing chronic inflammation. Avoiding sugar/fructose while consuming antioxidant-rich whole foods, together with physical exercise and stress reduction, will do just that.

Adopt the Anti-Aging Lifestyle

Of all the healthy lifestyle strategies I know of that can have a significant impact on your longevity, normalizing your insulin and leptin levels is probably the most important. And that means modifying your diet to avoid excessive amounts of fructose, grains and other pro-inflammatory ingredients like trans fats.

Here are the rest of my top "anti-aging" recommendations:

1.Learn how to effectively cope with stress. As discussed earlier, stress has a direct impact on inflammation, which in turn underlies many of the chronic diseases that kill people prematurely every day. Therefore, developing effective coping mechanisms is a great strategy for increasing your longevity.

Meditation, prayer, physical activity and exercise are all viable options that can help you maintain emotional and mental equilibrium. I also strongly believe in using energy psychology tools such as the Emotional Freedom Technique (EFT) to address deeper, oftentimes hidden emotional scars.

2.Eat a healthful diet based on your nutritional type. My nutrition plan should be your first step. This is so important that I now offer the full nutritional typing program for FREE (12).

3. Optimize your vitamin D levels (13) . This is another very powerful and inexpensive intervention that can have profound benefits to your health. You can either optimize your levels by carefully managed direct sun exposure, or use an oral supplement (typically 5-10,000 units of vitamin D3 for most adults).

4.Eat plenty of animal-based omega-3 fat (14) . Correcting the ratio of omega-3 to healthful omega-6 fats is a strong factor in helping people live longer. This typically means increasing your intake of animal based omega-3 fats, such as krill oil, while decreasing your intake of damaged omega-6 fats (think trans fats).

I do not, however, recommend the new prescription-strength fish oil medication, sold under the name Lovaza (15) . Don't be fooled by their "all natural" PR campaign. This is actually a drug to treat very high triglyceride levels.

As with most other drugs, Lovaza comes with potentially dangerous side effects that you would not experience with a natural fish oil or krill oil supplement. Side effects include flu-like symptoms, infections, back pain, skin rashes, upset stomach, taste changes, digestive issues, chest pain, migraines and respiratory problems.

Additionally, new research strongly suggests that 500 mg of krill oil is more potent and far less expensive.

5. Get your antioxidants from real foods. Good sources include blueberries, cranberries, blackberries, raspberries, strawberries, cherries and most intensely pigmented vegetables.

6. Use coconut oil(15) . Another excellent anti-aging food is coconut oil, known to reduce your risk of heart disease and lower your cholesterol, among other things. In fact, it's doubly beneficial because it can be both eaten and applied directly to your skin. Coconut oil can be used in place of other oils for most of your cooking needs.

7. Get your resveratrol naturally. Resveratrol is one of the forerunners in the anti-aging pill race, but more than likely, by the time they've manipulated it into a synthetic pill (like the fish oil discussed above), it won't be healthy for you.

Although resveratrol is found in red wine, I can't recommend drinking wine regularly, in the hope of extending your life because alcohol is a neurotoxin that can poison your brain and harm your body's delicate hormonal balance. Instead, get your resveratrol from natural sources, such as whole grape skins and seeds, raspberries, and mulberries.

8. Exercise regularly, and correctly. Studies repeatedly show that regular, moderate-to-vigorous exercise can help prevent or delay the onset of hypertension, obesity, heart disease, osteoporosis and the falls that lead to hip fractures.
Although a lifetime of regular exercise is ideal, it's never too late to start. It's been shown that even individuals in their 70s can substantially increase both strength and endurance with exercise.

I'm very excited about the research showing how high-intensity interval training can increase longevity as this specific style of training (Peak 8) promotes human growth hormone production--yet another aspect of the longevity puzzle.

9. Avoid as many chemicals, toxins, and pollutants as possible (17). This includes tossing out your toxic household cleaners, soaps, personal hygiene products, air fresheners, bug sprays, lawn pesticides and insecticides, just to name a few, and replacing them with non-toxic alternatives.

10. Avoid pharmaceutical drugs. Pharmaceutical drugs kill thousands of people prematurely every year--they are now the largest cause of fatal drug overdoses (18). If you adhere to a healthful lifestyle, you are less likely to "need" drugs since a healthy immune system will protect you from chronic disease.

Incorporating these simple guidelines will help set you squarely on the path to optimal health and give you the best shot at living a long, happy life.

THANK YOU DR. MERCOLA! YOU MUST CHECK OUT HIS SITE! I am OBSESSED!

XOXO