Can we talk about YOUR back???

I happen to think that a lean back and toned and tight abs are super sexy on a woman! Anytimes I look around the gym, the first things I notice on a woman are her back muscles, if exposed and her abs. I believe both are a sign of being FIT!  Think about it! An open back dress, a bikini, when you see lean muscles to me, it's a sign of FIT!

Everyone has their favorite body parts, and for me, these two are it! I also love my abs. When I am running around 20-30 miles a week, they are SO defined. Right now, since I have taken time off from running, you can still see my external obliques & my anterior superior iliac spine. My obliques are quite strong and I feel my abdominals and back are my STRONGEST body parts!

Abs are made in the KITCHEN, NOT the gym...YES, you can make the muscles stronger by doing crunches, leg raises, planks etc...but the only way you will see s defined tight and toned stomach is to WATCH WHAT YOU PUT IN YOUR MOUTH! There is no secret exercise, no diet pill, and hours of cardio WON'T make your abs show either! You MUST work your core, do cardio and eat a super clean diet.I know a lot of people who don't train what they can't see, like their backs, glutes and hamstrings, however, those muscle groups are SUPER important to incorporate in your training routine.

Ever notice a woman who is slouched over? That is a sign of a weak back, tight pectoral muscled and weak shoulders, not to mention the drooping boobs! YIKES! But if you ask that women (as I do with clients) to stand up nice and tall and pull their shoulders back and pull in their bellies, they look taller, stronger and more fit! Here are some of my FAVS!

I LOVE doing pull ups! I feel so empowered when I am doing them. Most women can NOT do them, nor do they try, because they think they can't. I am the opposite! I will do something I can't do until I CAN DO IT!

I started by just doing one each time I went into the gym...and little by little I became so much better at them! Now I can do 8-10 and my goal for 2011 is do be able to get to 15! YIKES!

Aside from the aesthetic parts, having a strong back and core are essential in everyday life...not just in your 20's or 30's but also for women or men in their 40's and 50's including our baby boomers! 

Before you start your workout, girls or guys, you MUST start with a proper warm up! Get on the bike or the elliptical and get the blood flowing through your muscles. The WORST thing I always see is some guy or girl comes running into the gym, and RIGHT AWAY, they start lifting heavy weights or they start SWINGING heavy weights using momentum. NOT GOOD, and an easy way set yourself up for an injury. Starting with exercises like Swinging lateral raises, front leg swings, side bends, scorpions, and butt kicks will help with a great warm up and get your hips and joints more flexible!

Working your back is very hard, and it's especially hard to focus and put you mind on the EXACT muscle you are trying to hit. You have to be in tune with your body, not just with your back, but with every muscle you work. You can't just go through the motions, because you won't get anywhere. You need to also have a plan. I always map out my workouts in a small journal each Sunday for the entire week.

As I always tell my clients and especially MEN, WEIGHT is NOT important as FORM is! If you have great form, you will make great gains in your physique and strength, HOWEVER, if you have bad form, and jerk your body and use momentum, again you won't make the necessary changes and you will get HURT!

Sample workout:Chin Ups - 4-12 reps
push ups- 15 reps
Dead lifts - 12 reps
renegade rows - with dumb bells 15 reps
Pullovers - on a bench- 15 reps
chest press- on a Swiss ball- 15 reps

Sample two: 15 reps for each exerciseSuper set
Chin Ups -
pull Downs -

Super setBent Over Rows -
Dead lifts -

Super setrenegade rows - with dumb bells
Hyper extensions -   

A Miracle Food! One of my Fav's!

How much do you LOVE the smell of yams cooking on Thanksgiving? Well in my houe it's a REAGULAR everyday smell! OMG! To die for! The best part about yams or sweetpotatoes is that you just bake them and don't need to add ANYTHING to them. Sometimes I will peel them into stripes, lay them on a baking sheet and sprinkle cinnamon on them and bake for an hour, and PRESTO! I can add them to any dish and they work!
According to Epicurious, the Sweet Potato is the Veggie of the new year! 2011! Mario and I have had sweet potatoes as a staple in our diet since before we met almost 9 years ago! I bake them, mash them, add them to stews and soups, slice and make oven sweet potatoe fries, etc!

This gorgeous orange and sometimes yellow veggie is bursting with both beta-carotene, which is converted by the body into Vitamin A (an anti-oxidant), and fiber, which is great for digestion.

Did you know this super star veggie also has protein? The Center for Science in the Public Interest ranked them the #1 most nutritious vegetable (in the world).

The New York Times labled the sweet potato as the QUEEN of weight loss because it helps regulate blood sugar, satisfies cravings, and boasts an impressive nutritional profile.

How will YOU have your Sweet potato?
XOXOXO Tina

Top foods for my FABULOUS Green Goddess-es!

1) Raw Chocolate- NOT Hershey's Kisses! :O)
• Improves mood by increasing serotonin and other positive brain chemicals.
• Contains magnesium -- good for heart health, insomnia, bone density, hormonal balance.
• High in Vitamin C and electrolytes.
• High in antioxidants -- slower aging, disease prevention.

2) Maca- Found at Whole Foods- it's a powder
• Incredible hormone regulation from the top down -- works from pituitary gland.
• Adrenal support for strong, steady energy.
• Thyroid support for healthy metabolism.
• Reproductive support -- Balances hormones and reduces hot flashes.
• Libido support.
• Rich in B Vitamins.


3) Flax Seed- seeds or ground
• Excellent raw materials for creation of health reproductive hormones.
• Anti-inflammatory.
• Good for healthy colon.
• Lignans improve hormonal balance.
• High "electron" food -- gives you energy and optimal cellular health.

4) Sprouts
• Very nutrient dense.
• High protein.
• Good source of trace minerals.
• Broccoli sprouts have anti-cancer properties.
• Alkalinizing -- improves metabolism.
• Satisfies nutritional needs -- reduces appetite.

5) Kombucha
• Supports excellent digestive health.
• Improves healthy gut bacteria that helps with production of serotonin, good mood hormone.
• Rich in enzymes -- helps energize the entire body, all organs, hormones and neurotransmitters.
• Rich in vitamin B-Complex.
• Alkalinizing -- improves metabolism.
• Has been used by some women as a part of a breast cancer treatment plan.

• I drink one EVERYDAY! DELISH and refreshing!

6) Coconut
• Anti-bacterial.
• Anti-fungal.
• Anti-viral.
• Healthy source of saturated fats.
• Rich in electrolytes.
• Alkalinizing -- improves metabolism.
• Increases energy.






7) Marine Phytoplankton
• Rich in chlorophyll.
• Alkalinizing -- improves metabolism.
• Cleansing.
• Vegan source of EPA and DHA.
• Many different carotenoids means strong antioxidant support.
• Virtually all trace minerals in marine phytoplankton.
• Great for balancing blood sugar.
• Good for weight loss -- satisfied nutritionally, not as hungry.
• Energy improvement.

8) Goji Berries
• Very high in antioxidants.
• High in Vitamin C.
• Complete protein containing all essential amino acids.
• Contains factors for human growth hormone.
• Rich in polysaccharide sugars for healthy immune system.









9) Hemp Seed
• Complete protein.
• Omega 3 and Omega 6 present in healthy ratio.
• Anti-inflammatory.
• Raw materials for healthy hormones!
• Contain chlorophyll for nourishment and cleansing.

10) Sea Vegetables
• Thyroid health.
• Breast health.
• Weight loss.
• Cancer protection.
• High mineral content good for blood sugar, focus and creativity.

Weekly Health and Fitness Motivation!

What a gorgeous day, huh? yeah it's FREEZING out and yea, I LOATHE the winter, but I am learning to just go with the flow...If Mother Nature wants to make me shiver, well than I will shiver with a smile! :O)
I have been having some really great workouts and eating above and beyond healtheir than normal....Can it be because I am off to Florida to soak up some sun? ha! Maybe, but I truly have some secret goals for 2011 and I want to make sure I go into the NEW YEAR feeling my best, and looking my best! HEY! I am not getting any younger, but I can make sure I FEEL AND LOOK YOUNGER each year!

Girls, women, ladies, there is NOTHING wrong with looking amazing all year, NOT just in the summer! Besides who wants to bust their HUMP in the SPRING just for the summer? I Love looking lean and slim all year knowing that I can put something on and not have to worry about busting out at the seams!

As you know (most of you), I read a lot! I mean A LOT! Here are some sites I read for motivation, science and information about what's going on in the health and fitness world. I stumbled upon some great reads lately! You have to check them out! 

One thing is for sure...If you are training with me or I am your wellness coach, then these articles will just be reminders to you...Besides it's always nice to know you are AHEAD of the game, right?

• Boot Camp Style workouts -Fit Sugar
• Staying Fit Through Perimenopause - That's Fit
• Healthy Holiday Appetizers - The NY Times
• afraid your food can kill you? - Huffington Post

 Now I want to touch on a subject I deal with a lot as a personal trainer. When potential clients come to me for training, the first thing they usually say is, "Tina, I don't want to BULK UP." When I hear that comment, I want to cringe, but I just clentch my jaw and smile instead....So then calmy and comforting I respond by saying lifting weights will not make womens muscles big and bulky! YOU WILL develop a sculpted, lean, and sexy body. You can look like a professional dancer, gymnast, or competitive swimmer. Your body will be noticed...and let's be honest, who doesn't like their hard work to be noticed!?!?

In the gym, I am sure you notice women who seem to just do certain exercises with such ease and grace, it's as if they were BORN to do that certain thing, or you watch them walk and you cen FEEL the confidence they exude. Guess what these women all have in common...THEY GET IT! They get the importance of incorporating weights with their cardio sessions! They realize that cardio will make them skinny but weights will bring them curves, lean muscles and YES a HIGHER and FASTER metabolism!

There are some things you have to nderstand BEFORE you start working with myself or any other trainer or yourself.  As far as nutrition goes, that is your first and most important change! You have to start thinking of food as your fuel. Anyone who works with me KNOWS this first hand. Look at your food and think to yourself, "Is this food serving a GOOD purpose to my body?" If you have doubts or KNOW that food is not doing you any good, then put it down! Some say you have to increase your protein intake, and I say FROM EXPERIENCE, You just need to eat LOTS of greens and fruits, some grains, some proteins, and some good sources of fat. Remember Protein is to repair and build your muscles and carbs are to FUEL your workouts and everyday living.

Understand and also remember this very valuable statement. Fat can NOT turn into muscle! You can replace your fat with muscle. Your diet needs to be a huge focus in order for this to happen. Once the fat starts to come off your body, those lean muscles you have been working on building will start to show more and more. You will then achieve that sculpted lean and FIT look you desired!

Weights will help you lose the fat, but weight training for women is not specifically targeted to cause fat loss. you will notice within a few months  with the increase in lean muscle you metabolism becomes faster and you burn more calories. Assuming you are consuming the same amount of calories you will lose weight.

Caution! You can NOT spot reduce! Don't think for a second if you do abs 7 days a week and aim to do 500 crunches each time, that your 6-pack will show...Not Going to happen! I think all women should be doing total body workouts that keep your heart rate up! You should aim to do these total body workouts 3-4 days a week and just cardio on the other days, leaving one day completely off so your body and muscles can rest repair and rebuild.

Weight training for women is VERY huge part of making your body  lean, strong, beautiful and yes, sexy! It doesn't matter how old you are!

Let the countdown begin!

And the countdown begins! Phew! Saturday the festivities begin! Are you ready? Are you one of those people who waits till the last minute? I am done, however, I glance over at the gifts and think...hmmm, maybe just a few more little gifts for everyone. I am that person who LOVES to buy gifts for people to make them feel loved, appreciated and special.



god forbid my son smiles! BOYS!


This past weekend we had celebrated Christmas at my brother-in-law David and his wife Liz and their son Shane. Their home is beautiful and sits surrounded by trees. In their family room is a fire place and a beautiful tree filled with presents below. It was a typical holiday, ya know, everyone gathering, the women on one side of the room and the guys on the other while the kids are just scattered throughout the house. The football game was on but Christmas music playing in the backrgound.




Erica, Toni & Marianna


.....After a fabulous meal, dessert was put out on the table, and I of course had to share my Fit Green Goddess Glo-Bites with everyone! Of course, they were a hit! My little Glo-Bites look like little snow balls...so cute, so packed with superb nutrients that leave you feeling Satisfied, energized and the best part..they are guilt free! :O)


me & my lovie

So for Christmas I bought Erica, our nice a Juciy Couture Charm bracelet & a beautiful Butterfly charm to go with it! Just to see the surprise and happiness in her eyes, was worth fighting for a parking spot in the mall as well as waiting on a line to pay for it! I am was thrilled for her. I got little Shane a gift card from Sprts Athority which he loved, as he is quite the little hockey player!

We had such a great time with the family, and now it's time to get home, sleep and begin a new day.

Bzzzzzz!!!!!

I have been using Bee Pollen now for about 2 years everyday in everyone of my Fit Green Goddess Shakes! Ever try it? Oh boy! I get some weird faces and comments when I mention it to people! I am going to share with you some SCIENCE and some benefits of Bee Pollen. If you are allergic to bee stings, then this post is not for you, sorry.

Bee pollen is one of the healthiest and most powerful “superfoods” on this BEAUTIFUL EARTH! It’s been around and used for thousands of years! Back in the day, the  early Egyptian Chinese  used it as a physical rejuvenator and medicine. The Greek physician Hippocrates- A.K.A- father of modern medicine, used bee pollen as a healing substance over 2,500 years ago. Today natural health practitioners  refer to bee pollen as an herbal “fountain of youth” that can be used for everything from weight loss to cancer prevention.


here are some benefits to using Bee Pollen:

• increase energy, vitality and stamina
• enhance the immune system
• lose weight
• relieve allergy and asthma symptoms
• correct digestion problems
• improve sexual function
• slow the aging process
• prevent cancer and other diseases

 When I consume high quality bee pollen, I  almost always experienc an increase in energy, zest, and physical endurance. I am not the only one, this happens to thousands of people who consume Bee Pollen at high levels daily!

Do you know what Bee Pollen is?
It's the dust-sized seed found on the stamen of all flower blossoms. The pollen collects on the legs of honeybees as they move from flower to flower looking for nectar. The bees secrete nectar and special enzymes into the flower pollen to create what we know as “bee pollen”. The pollen is usually collected by placing a special device at the entrance of beehives that brushes it from the hind legs of the bees into a collection vessel.

What’s in it?
Bee pollen contains an enormous amount of different  vitamins, minerals, amino acids, enzymes, co-enzymes, and hormones. It is especially rich in B vitamins and antioxidants, including lycopene, selenium, beta carotene, vitamin C, vitamin E, and several flavanoids. It is composed of 55% carbohydrates, 35% protein, 3% vitamins and minerals, 2% fatty acids, and 5% other substances. Overall, it's one of the most nutritionally complete natural substances found on earth.

Want to know what it will do for you?
When you first start taking bee pollen you may feel a huge increase in your energy right away,  within a week or so. Over time the consistent use of pollen will improve your energy, stamina, and endurance. You'll also probably notice a greater feeling of general well-being. Over the long-term, regular consumption of bee pollen will help alleviate many different health problems, slow down the aging process, and improve your quality of life.

Is there a better Bee Pollen to take?
Bee pollen is available in powdered forms, granules, tablets and capsules.I use the granules, which are these super tiny balls that when you bite into them, they taste like honey. I love the taste so much, sometimes I will just scoop out a teaspoon and eat it!  Capsules usually contain other bee hive products such as royal jelly, propolis and honey. Pollens that come from multiple sources contain more nutrients than single source pollens. Because of the negative effects of air pollution the highest-quality bee pollens comes from extremely clean natural environments.

Check out these facts! Found on http://www.beepollen.com/

• Bee Pollen has a dramatic effect upon mental perception during athletic performances.
  
• The I.Q.’s of mentally-handicapped children taking bee pollen have been nearly doubled during documented clinical tests.
  
• Experiments by French doctors have revealed that pollen contains both natural antibiotic properties and significant growth factors.
  
• Bee pollen provides those chemical substances from which are used to create glands, muscles, hair and vital organs. In addition, it also furnishes those essential materials that are necessary for the repair of any worn-out cells or tissues.
  
• Bee pollen also produces regulatory (amphoteric) activity upon the gastro-intestinal functions, both in relation to chronic constipation and certain cases of diarrhea that are highly resistant to synthetic antibiotic therapy. Bee pollen regulates the intestines by destroying or weakening any harmful bacteria while simultaneously promoting the growth of health-giving species (intestinal flora).
  
• Bee Pollen is extremely valuable as an adaptogen by assisting in both weight gain or loss, as well as in the reduction of hypertension or increasing the overall metabolic functions. Bee pollen both regulates and stimulates the metabolism in the human organism by supplying the missing factors (or catalysts) that other foods do not provide while neutralizing the catabolic effects of various toxins, environmental pollutants, synthetic drugs or food additives, thereby producing healthier cells, improved health and well-being and a longer life-span.
  
• Bee pollen enhances the metabolism by creating endless chain reactions throughout the entire system. The essential minerals and other natural elements in bee pollen act as catalysts, and are responsible for the assimilation of that portion of foods which would normally have been eliminated without yielding the energy, essential nutrients and other benefits (which usually occurs on a regular basis with most adulterated foods).
  
• Bee Pollen accelerates the normal cellular processes throughout the entire organism, and acts as a catalyst in order to stimulate intercellular metabolic activities without profoundly modifying normal physiological activity.
  
• The overall effects of bee pollen are multiple, i.e., it does not appear to possess only one specific physiological function but, rather, activates the systemic biological functions.
  
• Elements that exist in microgram quantities (such as those found in bee pollen) can interact with co-enzymes as catalysts, or can act synergistically (i.e., the elements' action combined is greater than the sum of their actions taken separately).
  
• During many years of testing, bee pollen has been notable for its lack of harmful side-effects. Few medications rank with bee pollen in terms of its lack of toxicity. It is a completely natural product that is well tolerated by the body and compatible with all other forms of therapy. In addition, it is easy to digest and suitable for all ages. Furthermore, it provides increased protection and greater resistance against any invasive or harmful pathogenic bacteria, and provides increased and sustainable energy-levels throughout the entire organism.
  
• In convalescents, bee pollen creates a rapid increase in both weight and energy-levels, and from 1 to 3 tablespoonsful should be taken daily by invalids or those in a poor state of health who require total rejuvenation (such as the elderly).
  
• Bee pollen is also successful in treating hypertonic illness, as well as disorders of the nervous or endocrine glandular systems. It produces the desired stabilizing effects of either increasing low blood pressure or reducing high blood pressure. In addition, it provides a calming and tranquilizing (sedative) effect without any contraindications or harmful side-effects.
  
• Bee pollen is highly recommended for both mentally-retarded and anemic children, as well as for those suffering from rickets. Test results indicate a significant increase in red blood corpuscles (up to 30 percent) and an increase in the hemoglobin count (averaging about 15 percent). When these children are given supplementary doses of bee pollen and glutamic acid, their overall improvement is dramatically accelerated. The action of glutamic acid reacts directly upon the brown cells of the brain. Improvement is generally observed within the first 6 months, and reaches its peak towards the end of one year. The prescribed dosage is approximately 4 grams, 3 times a day.
  
• Pollen contains large quantities of acetylcholine, which plays a varied and important role in the functional capabilities of the entire organism by provoking increased adrenaline secretions. It also acts as a chemical mediator for the transmission of nerve impulses, which may explain why pollen stimulates increased glandular secretions while acting as a tonic to the entire nervous system.
  
• By stimulating the secretion of hormones from the adrenal cortex, bee pollen assists in regulating (1) salt and water metabolism, (2) neuromuscular function, (3) carbohydrate, fat and protein metabolism, (4) resistance to many physical and chemical agents or infections, and (5) increased activity upon hair growth, skin and sexual functions (including the improvement of secondary sexual characteristics).
  
• Bee pollen also stimulates both adrenal and liver secretions in order to allow the liver to secrete additional quantities of glycoge, thereby elevating the blood sugar levels (which greatly benefits those with symptoms of hypoglycemia).
  
• Allergy attacks brought on by bee pollen are normally produced by wind-carried pollens, and not by bee-collected pollens. Wind-generated pollens usually stimulate a cleansing process throughout the entire respiratory tract, especially among those who consume excessive quantities of mucus-producing foods during the winter months.
• Additional medical properties found in pollen include: (1) bacteriostatic (arrests the growth of harmful pathogenic bacteria), (2) cytophylactic and cytotoxic (cellular defense against infection and toxins), and (3) anti-anorexic (stimulates increased appetite, but only for those who lack it).
  
• Bee pollen also displays an effect similar to that of the drug amphetamine in that it acts as a "psycho-tonic". However, it does not manifest any depressive side-effects.
  
• Bee pollen allows significantly increased amounts of oxygen to reach the brain and the cells in general, thereby resulting in improved overall health and mental capabilities.
  
• Bee pollen will also accelerate increased tissue repair throughout the entire organism, thereby making it extremely effective in the removal of scar tissue following surgical operations.
  
• Bee pollen is extremely effective in small doses, and its overall effects are usually quite prolonged.

I usually have 2 tbsp in my Fit Green Goddess Shakes! DELISH! For more recipes including Bee Pollen, email me at tinaguaglianone@gmail.com

Healthy tips for my fabs!

It all starts at Thanksgiving......the feast of all feasts, but it doesn't end there.....becaus e you have days of leftovers, desserts and snacks! That is JUST THE BEGINNING of teh HOLIDAY WEIGHT GAIN NIGHTMARE! Most people gain anywhere from 5-7 pounds during the holiday season.,

Sometimes, that vicious cycle of weight gaining last throughout the New Years Celebrations and you end up gaining 5-10 more pounds! YIKES! I don't know about you but when I envision 10 extra pounds on my body I get SCARED!

The good news is that if you are in tune with your body, you can get those holiday fat pounds off by Spring.....but who likes to yo-yo up and down all year! Who wants to work so hard to get fit only to gain weight only to lose it again!?!?!? Are you THAT out of control with food?

I hope I am helping to motivate you to stay healthy and get more active!

Did you know that without changing your lifestyle, and without working outr and moving more, the 1-2 pounds you gain per year can lead to obesity, which leads to other nightmares regarding health problems!

Here are some tips to stay active and healthy!
1) Walk More
If it's too cold outside, get on a treadmill and walk, or walk around the mall! Skip the escalator though! Burning a few more calories by walking is one of the easiest ways to take off that extra weight. You can burn 150-250 calories just from walking fast! Add some 2lb dumb bells in your hands!

2) Get a Jump on Training-
If you need help with a plan, email me, I can send you a beginner, advanced or intermediate plan to get you in shape! Hire a trainer, take a class 2-3 times a week, just do SOMETHING!

3) Continue to Drink Water
Try this: drink an 8 oz glass of water with fresh squeezed lemon 20 minutes before a meal, and watch what happens! You eat less! Water will keep you hydrated, helps with retention in the body. The more water you drink the less bloated you are.  Some people confuse hunger with dehydration. I would aim for 1/2 gallon per day...

4) Eat Slowly
Not sure about you, but I inhale my food! I am always eating on the go, and rushing which is soooo bad for your digestion! Take it from me, ands eat slowly and savor the flavors. It works and will allow the "hungry- full" response from your brain to tell you are satisfied. It takes the brain about 20 minutes to let you know you are full. Stay away from buffet tables at parties and use smaller plates when selecting foods.

5) Brush Your Teeth after Meals
Right after eating a meal, especially dinner, go straight to the bathroom to brush, floss, and mouthwash so that your mouth is feeling nice and clean - this makes it less appealing to eat more (especially before bedtime). Ever try to eat or drink something after brushing your teeth? yuk!

6) Cardio Ideas
You can do cardio workouts such as walking, jogging, biking, swimming, rowing any day and it only takes 20-30 minutes to receive a good cardio-vascular benefit. Keep the heart rate at about 50-65% of your maximum heart rate. A good way to determine maximum heart rate is the theoretical formula - 220 - age = max heart rate
The best thing about this part of your workout is that you can do your cardio exercise around your neighborhood, on a treadmill at home, or at the gym if you choose. So on days when time is critical, get your cardio done or make those days one of your rest days (1-2 per week).

Here is a Full-Body Weight Circuit Routine that can be used to get you back in the gym again: (Use machines or dumbbell / free weights)
I found this workout from: Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association
Do this weight routine 2-3 times a week:

- Bench press - 15,10* reps or pushups
- Pulldowns - 15,10* reps
- Squats or leg press - 10-15 reps
- Leg Curls - 10-15 reps
- Rest with abs - do 25-50 reps of any crunch exercise
- Military press (shoulder press) - 15,10*
- Bicep Curls - 15,10*
- Triceps Extensions - 10-15 reps
- Plus exercise of choice - pick a machine and do two sets of 15 reps on it

Repeat above if you have time/energy
(*Complete this set with lighter weight for 15 reps on each exercise listed with* and immediately drop the weight a few pounds and perform 10 reps without rest)

On days you cannot get to the gym to lift weights, give this superset a shot. Add dumbbell investment of $20-30 to fully supplement your home workout:
- Pushups - 10-20
- Crunches - 20
- Wide Pushups - 10-20
- Rev crunches - 20
- Bench dips - 10-20
- Double Crunches - 20
- Squats - 20
- Lunges - 10-20 / leg
- Bicep curls - 20
- Triceps Extension - 20
- Military Press - 20       

If you do some of these suggestions 4-5 days a week, you will burn enough calories to lose weight and inches as long as you are not getting too carried away with your eating habits.

Enjoy the holidays! Remeber, the holidays aren't about food, they are about spending time with the ones you love the most! Stay healthy so you can enjoy many more holidays together!

TGIF!

Yea, I said it! Thank GOD it's Friday! I don't think I ever said it before, but I am exhausted and can't wait for Christmas day to take off to Florida with my boys! I think I am almost done with my shopping, and wrapping....now to make about 300 glo-bites for all my my fabulous GLo-Bite LOVERS!

I took off from the gym on Wednesday, and it's funny because when I take a day off, my body totally recharges and gets the rest it needs and deserves. When I go back to work out the next day, my workout is at 200%! Here is what I did on Thursday...

Started with the Arc trainer for 20 minutes...Nice little ass whoopin!
Giant Sets:
incline dbell press on a swiss ball
barbell military press
cable overhead rope tricep press
jump rope 45 seconds
3 sets

lying dbell fly on the bench
dbell rear delt fly
lying tricep dbell extension
jump rope 45 seconds
3 sets

push ups
side laterals
yoga push ups (tear up your triceps!)
jump rope 45 seconds
3 sets

1 giant set- 25 reps
cable fly
reverse fly
1 arm tri cep press downs

Side obliques off a bench (sick!)
stiff leg leg raises just raising stright legs up 90 degrees and crunching lower abs only.
2 sets- 15 reps

Stationary bike:
3 minutes level 5 (2.5lbs circles for 1.5 minute while riding)
3 minutes level 7 (2.5 lb side laterals for 1.5 minute while riding)
3 minutes level 8 (2.5lb arnold presses for 1.5 minute while riding)
2 minutes level 4
repeated level 5, 7 & 8
total of 18.33 minutes

Time: 1:40
Cal: 645
heart rate: 127-158

I think I am closer to my goal of 110lbs! I can feel it!!
:O) I have been eating so much more veggies, if you can even imagine that! LOL! No carob chips, no nothing! Drinking more tea, and just spacing out my meals...Seriously, as we get older we need LESS calories!

I think I will be able to start running again next week, the pain and inflammation are slowly going away! YESSSSS!

Have a great day!

Tuesday & Total Body

Having a very busy week so far, and amongst the madness I always set some time aside for my workouts. My gym time is something I call "Tina" time. It's the only 1.5 hours of the day where I can focus on me. The rest of my day is all about clients, and family.

My granola is taking off and selling like crazy, as are my Glo-Bites! I am so thrilled! SO excited that everyone loves my little creation. I get so tickled inside when a new person comes to me and shares their experience with me about trying my yummies.

Today I had a great workout and my leg is DEFINITELY feeling better, but I will not attempt a run until Monday....As much as it is KILLING me, I am still kepping my endurance up, legs strong and the sweat is going on! :O)

I started with the bike for about 3 miles just so I could charge my IPOD, then I went to the Arc trainer for about 10 minutes.

Dbell squat press
dips
renegade row
...2 sets

side lunge holding ball
arnold press standing
back extension
...2 sets

weighted kick backs on a bench
reverse rear delt fly
bicep curls
...3 sets

Scorpions
side lateral raise with twist
...3 sets

1 knee bent crunch (boxer)
on a vcery small orange ball elbow to knee side crunch
bent knee bird dog
...2 sets

The MIGHTY STAIR MONSTER: 15 minutes

560 calories
153-117 heart rate

My foods are going great, and sticking to my goal. Not eating after dinner is HUGE...even if I am just eating Goji berries, I don't need them at night. I actually sleep better with nothing in my belly. I do love to have a warm cup of tea and cozy up on the couch, as it settles my body and mind.
I take 1mg of melatonin and off to sleepies I go!

A new week!

In last weeks workouts, according to my trusty heart rate monitor from Polar, I worked out a total of 8 hours and 45 minutes. I burned 3,606 calories while working out! Not bad, huh? Considering, I haven't been running like Forest Gump! My weight has been pretty consistant since last July, I am anywhere between 111lbs and 114lbs. My bodyfat is around 8-11%...which is more important than how much I weigh. I would like my bodyfat to be around 10% consistantly, but again, I feel great and LOVE my energy levels!

This week, my new goals are:
*drink more lemon water
*no more snacking after dinner on my goji berries and vegan chocolate chips- they aren't serving my body well. I think having snacks everynight will slow my progress down. Instead, I will treat myself on Sunday nights with a snack.
*increase my Green tea
* Drink Kombucha for breakfast instead of my Starbucks coffee!
* Aim to do 45 minutes of cardio at least 5 days out of 7. Sweating and doing cardio makes me leaner, happier and less stressed.


Todays workout:

Arc Trainer- 20 minutes
Bike-10 minutes

Mixed grip chin ups
dbell press
...3 sets

Dbell press
leg press
tricep extension on the bench
...3 sets

Swiss ball hip extention / leg curl for hams
reverse lunge with shoulder press
scorpions
...3 sets

Adductor & Abductor
...2 sets

Sundays workout

So, usually I am so busy with granola orders and glo-bite orders, that I take the day off from the gym totally. But with a vacation that includes wearing a bikini, and since I can't run yet, because of my pain, I HAVE to burn some calories and sweat out all my stress! I ended up having a GREAT workout and felt great for the rest of the day!

workout:
Arc trainer- 15 minutes- boy this thing kicked my ass! If you use enough resistance and incline, you will sweat your butt off!
Bike-11:10 minutes- 3 miles, again, I worked hard on keeping my heart rate around 150 and made sure I was sweating my butt off!~

Close grip push ups (think Yoga)
decline dbell fly
pull ups
...2 sets

Cybex lat pull
cable fly
low cable row
...3 sets

pull overs on the bench, legs up
standing shoulder press
kickbacks
bicep curls
...3 sets

did some abs...ahhh! also did the stair monster for 9 minutes at level 70! Ass whoopin!
1 hour
557 calories
129-159 heart rate

Catching up with you!

So As promised, I am sharing my workouts...here is Friday December 10, 2010

Front Squats w/ 20lb bar
decline push ups
jump rope- 1 minute
...3 sets

reverse lunge holding 8lb ball
cable fly
jump rope- 1 minute
...3 sets

Sumo squat
low cable  (wide) row
tricep press down
...3 sets

Adductor
lat raise for shoulders
overhead ball slams
cable torseo twist
v-ups
...3 sets

rode the bike for 3 miles in 14 minutes
420 calories
1 hour
117-171 heart rate

New FAVORITE LUNCH!

Wednesday 12/9/2010
I get home from training clients ususally around 11:30, when I am STARVING...I also workout around 12:30- 1:00, so I need to make sure I eat something light, and at the same time FILLING! I FOUND IT!
OMG! So yummy and full of SUPER FOODS!

Here it is:

• 1 slice Ezekiel toast
• 1 Dr. Preagar's Veggie Burgers
• 1/2 avocado
• 3 tbsp your favorite hummus, mine is artichoke and spinach

After the bread is toasted, I layer it starting with the hummus, then the veggie burger and last but NOT least, the avocado. It really hits the spot! So much fiber, Omega-3 Fats and protein from the hummus, I know I am going to have a ROCKIN workout!

....I'm back from the gym, so.....
Here is my workout!

2 mile run
20 minutes on the arc trainer

push ups
pull ups
inch worms
...3 sets

bicep curls
dips
shoulder weighted circles
..3 sets

kick backs for tri's
pull over into a crunch on the bench
...3 sets
cable torso twist
...2 sets

700 calories
1 hour 28 minutes
130-170..heart rate

GRASTON!

I can't believe I haven't mentioned my Graston treatments! Have you heard about Graston? DO you go to a chiropractor? I haven't in such a long time, but recently with all of the issues with my arthritis in my ankle & kness, I decided to search for a CURE so I can RUN with no pain!
I ended up going to Greenwich Wellness in Greenwich CT . I saw Tom. Tom was super knowledgeable, friendly and caring! Basically, he told me my whole right side kinetic chain was OFF! YIKES. my hips are a quarter inch uneven, my IT band is extremely tight, my ankle doesn't dorsi flex, OY!!!! I am broken.
The treatment didn't hurt while he was doing it, but the next day, I looked like I got hit by a BUS! I was all bruised...NORMAL, but still scary to see!

Graston Technique is:  successful in effectively treating all soft tissue conditions, whether they are chronic or acute and post surgical. The Graston Technique^® offers many advantages to the patient such as:

• Decreases overall time of treatment
• Fosters faster rehabilitation/recovery
• Reduces need for anti-inflammatory medication
• Resolves chronic conditions thought to be permanent

The Graston Technique incorporates a patented form of instrument-assisted soft tissue mobilization that enables clinicians to effectively detect and treat scar tissue and restrictions that affect normal function.

The Technique: Separates and breaks down collagen cross-links, and splays and stretches connective tissue and muscle fibers Increases skin temperature Facilitates reflex changes in the chronic muscle holding pattern Alters spinal reflux activity (facilitated segment) Increases the rate and amount of blood flow to and from the area Increases cellular activity in the region, including fibroblasts and mast cells Increases histamine response secondary to mast cell activity.

The Graston Technique Instruments are used to enhance the ability to detect adhesions, scar tissue or restrictions in the affected areas. stainless steel instruments are used  to comb over and "catch" on fibrotic tissue, which immediately identifies the areas of restriction. Once the tissue has been identified, the instruments are used to break up the scar tissue so it can be absorbed by the body.

I had two treatments with Tom, and I have to tell you, I feel better! You gotta try this technique. It isn't just for IT bands! If you have arthristis and or  tightness in your shoulders, give them a call!

For my workout today, I am running 4 miles. I will be running nice and steady! I will also be doing lots of stretching! NO WORKOUT TODAY! :O) Ahhhhhh

Terrific Tuesday came and is now gone

But had another rockin' workout and a great day of eating...except, as you know I tried to start eating my eggs again (Ethical only) but I have been waking up with stomach aches, so I am going to try to eat only 1 egg white and 1 whole eagg every other day and see how that works.

Here is the workout I did on Tuesday, December 7th:
**10 minutes on the bike to warm up
Tricep low cable bent over kick backs- 15 reps
standing shoulder press- 15 reps
bicep curl with dbell-15 reps
2 sets

Rope press down- 20 reps
standing external rotaion- 20 reps
**hold dbells in a bicep curl position so your arm looks like an "L" rotate the dbells out but keep elbos close to the body
2 sets

dips- 15
reverse fly- pec dec- 15 reps
leg raises off the bench- 15 reps
2 sets

skull crushers- 15 reps
standing arnold presses- 15 reps
crunches- 15 reps
cable torso twist- 15 reps
2 sets

went over to the STAIR MONSTER, and did that for 25 minutes, ahh! Nothing like a good ol sweat going on with such a fridgid day!
:O)

My AMAZING Monday!

I can’t believe it’s almost Christmas! Yikes! Where has this year gone? It seems like yesterday it was summer. Anywho! Speaking of Christmas, we decided we would go away for 3 days to SUNNY FLORIDA to get some sun. A friend of ours and giving us the keys to his condo and all we had to do was pay our airfare! So, ya know what that means! EXTRA workouts! I am counting down the days till I get my shorts on again and HOPEFULLY my bathing suit! YIKES!

Check out my workout from today!

I always start with my dynamic warm-ups and then a 5 minute walk to loosen up these legs of mine! I ran 3 miles, and had to do some walking along the way because the IT band thing is not gone yet.

3 miles

34 minutes

353 calories

Heart rate was between 150 & 164

Workout: Giant sets- no rest until the whole set is done...then rest for 30 seconds, DRINK WATER & STRETCH!

Front barbell squats with 30lbs- 20 reps

Push ups with hands holding onto kettle bells- 10 reps, slow and controlled

Rope- stiff arm pull down (think lats)-30lbs, 15 reps

***2 sets

Reverse lunge holding a blue 8lb ball- 20 reps each leg

Cable fly 1 arm @ a time- 12.5lbs on each side- 15 reps

Seated wide cable row- 20lbs each side- 15 reps

***2 sets

Sumo squat holding Kettle Bell- 25lbs-20 reps

Chest press with a thick yellow band (hard!)- 15 reps

Upright row with a 25lb kettle bell- 15 reps

***2 sets

Abductor & Adductor- 40 reps each machine and I used 55lbs and 75lbs

Lateral dbell raise- 7.5lbs-15 reps

Crunches- 25 reps

***2 sets

1 set of the following:

3lb weights on my ankle for glute kickbacks- 20 each leg

Elbow to opposite knee crunch on orange ball- 15 each side

Glute raise on high red ball- 20 reps

I felt amazing aside from the PAIN I am feeling behind my right knee! UGH!

So as you know I am driven by goals. I goal from now until Christmas Day is to workout as MUCH as possible without OVER TRAINING, run as much as I can WITHOUT killing my leg, and get back to 111lbs! I am at 113.6 right now. Many of you think it would be easy but it’s quite hard to even lose a steady pound when you are really fit. It would be easier for an overweight person to drop 2.6lbs! SHEESH! Sometimes I feel like it’s so unfair, but then I have to thank my lucky stars I am where I am!

Have a fabulous night!

My new workouts!

I finally got a chance to sit and design my workouts and runs for the month of December!  You have to try some of these!
Here is a GREAT Full Body workout!

Warm up on the Arc trainer to get the blodd pumping in my muscles, break a sweat and get my heart rate up!
This workout was the last of November....

Squat press on a bosu (standing on the flat side) with 10lb dumbells
Dead lift on the bosu with the 10's
low seated cable row- 35lbs
3 sets 15 reps
**After each set, I jump rope for 45 seconds

Reverse lunge with a high knee with 10's in each hand
(the foot that steps back is the foot that comes up and your knee aims for the sky)
Incline Dumbbell press with 17.5's
standing arnold presses with 15's
3 sets 15 reps
**After each set I do 12 burpees

Standing Cable kickbacks- 20lbs
kettle bell upright row-25lbs
lying skull crusher with 30lb bar
3 sets 15 reps
**After each set, jump rope 45 seconds

On all 4's- weights on my ankle (10lbs) kick ups, squeezing glutes
alternating bicep curls with 15's
seated reverse fly on the pec dec- 30lbs
3 sets 15 reps
**After each set I do mountain climbers (30)

That was a kick ass workout if I say so myself.... NONE STOP

December 4th- Saturday...Felt amazing!
I start by doing my dynamic warm ups, and then I walk for 5 minutes to make sure I can actually run being that my IT band and I are fighting right now! UGH!

I ran 3 miles! YA HOO! I didn't think I could! 3 miles is normally a warm up for me, but since I have been dealing with this IT band issue, running has been a challenge, so I am thankful to just get 3 miles!

Workout following the run:
Ball squat against the wall holding a 25lb plate
Close grip push up (think yoga)- 8
Standing front raise with 7.5's
3 sets

Walking lunge-20
decline fly with 10's
shoulder presses start with 15's for 8 and drop to 12.5's for 8 more
3 sets

lying leg curl for hams- red ball- 20 reps
cybex cable lat pull- 20lbs each side
hanging abs- 15
3 sets

lying overhead tricep press-10's
v ups- 15 reps
decline abs- 15 reps

Another FAB workout for you to try!
3 sets

Keeping you up to date on things with my changes...

Just got back from Starbucks. In Rye, every Sunday they have a Farmer's Market, as you know if you follow my blog. So I stumbled upon this guy and a bunch of cartons of eggs. I noticed on the cartons it read

• no antibiotics
• flax seed fed
• running free
• no hormones
• baby chicks are hand fed

So, before I handed over $5.50 for a dozen of Jumbo eggs, I asked the guy how long they stay fresh in the fridge and he told me 6 weeks. The next question I asked was if these chickens run free on a farm or in a warehouse.... and the million dollar answer was???? NOT THE ONE I WAS LOOKING FOR! UGH! he said they run in a large warehouse, but they are not kept in cages. NOT GOOD ENOUGH FOR ME, so off I went! Did you know that chickens raised in a warehouse never see light? They don't go outside! Their beaks are cut 1/2 way off so they don't peck each other,because high stressed chickens tend to do things like that. Did you know that in the processing time, the factories inject the chickens with chicken broth so they are 15% heavier, since you know, you are paying by the pound! I can go on and on, but I won't. I just like to know what I am eating and how it got to my plate, YOU???

Here are my meals today so far:

Meal one: 7:45
2 egg whites, 1 whole egg (ETHICAL EGGS)
2 sliced Ezekiel toast
1/2 avocado
1 sliced cherry tomato
1/2 cup baby spinach

*4 oz coconut water

• multi V
• Omega 3 fatty's
• vitamin D
• COQ10
• Vitamin C

Meal two: 11:30
grande coffee with a splash of soy
1gojiberrie granola bar from Two Moms In The Raw (pretty yummy)
***Pretty amazing story about this company. A mother who was detected with MS who set out on a journey to only eat the best foods-especially Raw, with no additives and or preservatives. Pretty cool, huh?

Meal three: 1:00
a number 1 on the sandwich & wrap menu at Andy's in Rye
* a whole grain wrap filled with mixed greens, avocado & tofu
and a whole coconut water! YUM!


Meal four: 6:30
1 Small spaghetti squash (about 2 cups)
2 Dr. preagar's veggie burgers
Lemon water


Amazing how the smallest little changes and my energy levels are better, my mood is better and my workout on Saturday was off the hook, super! I did notice one thing, as soon as I ate the tofu today, I got gassy right away, so I really feel like I have to eliminate it.

I made a giant pot of beans (about 1o different types) and we decided instead of soup I would make vegetarian chili for the week. All I did was soak the beans overnight, then I rinsed them and filled the pot with fresh water, and cooked on high heat until it was boiling. Then I lowered the heat all the way and covered it to simmer for 2 hours. In a frying an I sauteed garlic and onions and added them to the pot of beans. I also added a can of whole peeled tomatoes which I pulsed in the blender first. I added chili powder sea salt, black pepper and turmeric. Smells insane! I simmered for another hour and turned off the heat Can't wait for dinner tomorrow! For Mario, I will saute ground lean turkey breast and add it to his chili for extra protein. For me? Just a bowl of vegetarian chili, and I am good! :O)

VITAMIN B12

Ok, So, in my quest to be the PERFECT Vegan, I make sure I do everything right. I make sure I use supplements each and everyday, I eat TONS of greens, lots of fruits and great sources of fats and grains. With that being said, I still don't think I am getting ENOUGH Vitamin B12. I get VERY lethargic when I shouldn't, since I get 8 to 8.5 hours of sleep every night. I eat 4 meals a day, and my life is not THAT stressful. This happened to me about 6 months ago, and I ended up getting a Vitamin B 12 shot, that made me feel better instantly. How convenient is it to go to the doctor to get these shots everytime I get tired (which is pretty much everyday!) I needed to do some deeper research and investigating! Before I get into the DRASTIC change that just took place this morning, let me explain what Vitamin B12 is and why you NEED IT!
 
Vitamin B12 is an essential B vitamin, that is especially important for vegetarians since it is not found in any large amounts in plant foods. If you become deficient in  vitamin B12 you can experience detrimental changes in certain body functions. It is required for the normal maturation of red blood cells and also for the synthesis of the myelin sheath of nerve tissue.

Are are some signs of Vitamin B2 deficiency...

Vitamin B12 deficiency manifests itself in a number of ways. Bone marrow makes fewer red blood cells and many of the cells that form are large and immature resulting in macrocytic anemia. The blood levels of B12 may decrease below normal levels.


Other signs seen with B12 deficiency include paresthesia (numbness and tingling in the hands and legs), inability to maintain balance when walking, weakness and excessive fatigue, loss of vibration and position sense, irregular menstrual cycles, and a range of psychiatric disorders including disorientation, depression, mood disturbances, irritability, memory loss, and dementia. Vitamin B12 deficiency is fairly common in the elderly and is associated with dementia and other neurological disorders seen in the geriatric population.


My signs are, fatigue, depression, irritability, and stress levels increased.


After lots of thought and research, I decided to add one protein source from an aminal back in my diet- EGGS. But NOT just any eggs because the production of commercially-grown eggs is inhumane not only to the chickens, but also the environment. I am now eating ETHICAL eggs.


How can you be sure you're supporting humane egg laying? 

According to the World Society for the Protection of Animals (WSPA), look for these labels: 

• Certified Humane
• American Humane Certified
• Animal Welfare Approved

The fun doesn't stop there; the WSPA site is full of tools for humane food buying. For instance, to find out what are the most humane brands your local grocer carries, check out this great tool from the WSPA. You can choose your grocer (two of my closest stores were on the list), and it will give you a list of brand-names those chains carry that are humane.

I went to the site and typed in Whole foods and found my eggs!  

So Friday was my first day having an egg in OVER ONE YEAR. I had 1 whole egg & 1 egg white on 1 slice of Ezekiel toast. I can't deny- It was delicious! I discovered that 1 egg white has 4 grams of protein, 16 calories, and 0 fat & carbs. 1 whole egg has 70 calories, 6 grams of protein, 7 grams of fat, 0 carbs.  So let's compare what I normally eat:

Old breakfast:

1 slice cinnamon raisin Ezekiel toast...80 cal, 18 carbs, 3 protein, 0.5 fat

1 banana...105 cals, 27 carbs, 1 protein, 0 fat

1.5 tbsp almond butter...150 cal, 3 carbs, 2 protein, 9 fat

total calories-335

total carbs-48

total fat-9.5

total protein-6

New breakfast:

1 whole egg, 1 egg white...86 calories, 10 protein, 0 carbs, 7 fat

1 slice ezekiel toast...80 cals, 4 protein, 15 carbs, 1 fat

1 cup baby fresh spinach...7 cals, 1 protein, 1 carbs, 0 fat

Total Calories- 173

total carbs-16 carbs

total fat-8

total protein-15 grams

Wow! I didn't realize how many carbs I was ingesting every morning for the past year! I am such a routine person, so once I started to eat the Ezekiel & banana & A butter, I never looked back, besides, I liked making my Fit Green Goddess Shakes after my workouts.  

I finally have been taking a look back at my daily habits over the year, and while I started out GREAT, and balanced with my nutrients, I have been reaching for way too many carbs. WHen I say the word carbs, I mean, fruits. I believe I am eating tooo many! I am always in my kitchen grazing on dried mangos, goji berries, when I open the fridge, I eat 2-3 dates, I add 2 cups of fruit to my shakes. 

I didn't know that inflammation starts in the gut! two thirds of the body's defenses start in the GI tract, yet it is pretty much overlooked by doctors. Read more on this causes of inflammation .

SO back to my eggs & I being reunited! I am so happy, I can almost feel the vitamin b 12 getting soaked up by my body! How about the lecithin, which breaks down body fat?  Eggs curb your appetite, so you will feel fuller longer. Here is a tip: bowl a dozen eggs, peel them once cooled and store in a zip lock baggie for a quick snack!

DOes this mean I am still a Vegan? I think so! I am NOT eating any meat, chicken, turkey or fish, NO DAIRY (YUK) and I don't wish to. I am so thankful to have found a company that is ethical. 

Now I can enjoy a super big veggie omelet and get a great source of serious protein & vitamin b12!

:O)