TIPS for a Fitness Makeover - Moms AND ANY WORKING ADULT

Many moms and Adults forget to take care of their basic needs to ensure that they remain healthy.

Skipping meals, missing workouts and not finding time for skin care, over time, can have a negative impact on your health and body confidence. It’s time for a fitness mommy makeover plan so that you can look and feel your best. A mom that feels good, is a Family that will be Good. Your habits will transfer to your kids, and the ones around you. Make sure you spread the positive ;)

TIPS for a Fitness Makeover:

Set a Fitness Goal

Improving your overall fitness level can positively impact you and the children you love so much. As your fitness improves, you will be able to better keep up with them and their busy schedule. Set a personal goal.Do you want to be stronger, faster, have more endurance, improve your energy level, or all of the above? If you set a goal to get active and write it down, taking the action steps to achieve it will be much easier.

Treat Yourself to a Fitness Gadget or App

Now that you have set a goal for yourself, think of a way that you can monitor your progress. Investing in simple gadgets, such as a pedometer or heart rate monitor, may help keep you motivated and enable you to celebrate your improvements. There are several free apps for smart phones, too, so spend some time to explore what technology will best suit your needs.

I personally Use Nike + to make sure I see my runs and have the coach Voice to keep me on my toes, then I do 15 mins of weights or planks and basic stretching.

Look for an Event to Participate in:

Having something active to look forward to on a weekly or monthly basis and, better yet, doing it with a friend, will help keep you on track with your fitness plan. There are so many fun fitness events to consider: 5k runs, charity events, local dance classes, and many more. Treating yourself to a special occasion is a great way to re energize after a long week.

Take Mini Breaks

Find time everyday for a mini fitness break. A five minute workout on your busy days is better than doing nothing at all. Every second counts when it comes to getting fit and relieving your stress level. With so many mini workouts online from which to choose, you have no excuses. My fit tips on YouTube will help you get started.

Schedule Some M-“OM” Time

By ‘OM’ I mean yoga, stretching, breathing and meditation. Its great if you can do some every day before bed or whenever you are feeling stressed out and overwhelmed. It’s amazing how refreshing taking five deep breaths can be, especially when the little ones are testing your patience. A stretch out session before you go to bed may improve your sleep, too.

5 Workouts.

In order to shape up and get fit, you need to engage in a well-rounded fitness plan that includes cardio, strength, flexibility and endurance. Squeezing in a workout, even if it is short, is better than doing nothing at all. Here are five routines that you can try to add to your week, based on how much time you have available.

One move 5 min challenge:

This one single move will work all of your muscles.

https://youtu.be/Z-JxReKsjEk?list=PLB3ZV-mBfQYxN2KQkFxTsxcaSZ4HUz5P8

10 minute jump rope:

Find your inner child and challenge your coordination with this fun jump rope routine.

https://youtu.be/nh-wWMm3sSU?list=PLB3ZV-mBfQYxN2KQkFxTsxcaSZ4HUz5P8

20 minute cardio:

This athletic routine will get your heart rate up and help to build strength.

https://youtu.be/3ycj0EInDFo?list=PLB3ZV-mBfQYxN2KQkFxTsxcaSZ4HUz5P8

40 minute running and conditioning:

Put on your running shoes and get outside to run.The fresh air will give you a boost, too.

https://youtu.be/OYDzHvjIQ_o

10 minute stretch and stress reliever:

This stretching routine can be added to the end of any workout or done as a stand alone routine to help relieve stress.

https://youtu.be/tZmbLaZUmPw?list=PLB3ZV-mBfQYxN2KQkFxTsxcaSZ4HUz5P8

Stress and inactivity are two health risk factors that you can make a conscious effort to eliminate from your life. I hope you can find a way to do your own fitness makeover because dedicating some time each day for self improvement may make you a better parent, partner or colleague at work.

Written by Samantha Clayton, AFAA, ISSA. Samantha is  Sr. Director of Fitness Education at Herbalife, edited by DIANA ARIZA,PN

30 Minutos DIARIOS

https://www.facebook.com/pablitococina/photos/a.222619717778932.59831.143819398992298/931676293539934/?type=1

EXERCISE AT HOME

I believe that every second counts when it comes to improving your fitness level. Admittedly, walking an extra five minutes a day is not going to get you through a marathon. The real aim with getting people active is to build confidence and gently ease your body into movement. This comes with the hope that a little bit of extra activity will eventually lead to more. The feeling of accomplishment and joy that comes from making it to the top of a flight of stairs without being breathless may not seem like a big milestone to you if you’re an avid exerciser. For someone who’s typically inactive, it’s a huge accomplishment and a wonderful step toward attaining an improved sense of wellness.
For today, lets keep it simple and work using number of repetitions as your guide. I’ve learned through experience that great results can be obtained when you get into the habit of doing things right from the start. I love to teach basic movement patterns and have people get confident achieving a set number of repetitions in their own time with no focus on the clock. This beginner’s workout will include doing the 5 most basic exercises in repetitions.
When you practice executing good form for each rep, you’re getting the maximum benefits from that exercise, and you’ll be working your joints and muscles in the way they were designed to move. It can feel a little bit slow and sometimes even boring to do things right, but the important things in life tend to be the least interesting! I assure you that once you get comfortable with the basics, you can race against the clock and add in more dynamic movement patterns. The 5 beginner’s workout moves I’m going to talk you through can be progressed into advanced moves.

Not just for beginners

If you’re reading this and are past the basic stage with your personal fitness, let me tell you that even the pros go back and focus on the basics to rebuild their foundation every few months. Consider taking a day to slow things down, focus on your breathing and body posture.

3 sets of classic moves

The aim of a foundation workout is to perfect your form. Take your time, listen to your body and try to perform all sets. Just know that if your form starts to suffer, then stop and rest before continuing. Foundation workouts are about movement confidence, and strengthening essential muscles and tendons. I see this phase as one that sets you up for future workouts.
Perform between 12-16 repetitions of each move. Rest for 60 seconds in between each set (a set is once you have completed 12-16 repetitions of the 5 moves). Aim to do 3 sets.
Squats: This is the basic movement that works your glutes (one of the largest muscles in the body), legs and stabilizers in your back and feet.


Modified Push up: This is called a total body exercise because it literally works all of your major muscle groups. It’s especially great for core strength, and the chest and back.
Lunges: Lunges are simply a step forward and a step back. A lunge can be done in many ways and is great for learning balance, developing leg strength and working your hip flexors that are an important muscle of the core.



Crunches: Performing crunches is great a great way to work the abdominal muscles.
Hamstring bridge: This exercise works your core muscles and your hamstrings, it is great for working on your balance and pelvic floor muscles.
Work slowly on each move focusing on your breathing and counting your reps. You don’t want to work to failure with a foundation workout, so aim to complete a minimum of 12 reps. If you can’t complete 12 in good form, make a note of how many you can do and start working towards getting to 12 reps. This may take you a week or 2-3 weeks if you haven’t worked out in while.
Repeating this workout 2-3 times a week in addition to your daily activities will help you slowly progress your muscular strength and control. Next week I will show you how you can advance the basics and use timing to progress these exercises into a calorie torching routine. Remember to have fun with this beginner’s workout.
Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.

Mommy and Me Fitcamp Classes @ PARK CENTRAL

Fit children have 'greater brain capacity' study finds- 

FITCAMP MONDAY, WEDNESDAY AND FRIDAYS @ 9 AM

Text MOMMY AND ME to 407-451-9550 

@ PARK CENTRAL, PLANTATION FL

 

Fit children have 'greater brain capacity' study finds

Scientists at Illinois University found nine and 10 year olds with a higher level of fitness showed greater brain volumes in gray-matter regions important for memory and learning.
Read the full story:
http://www.dailymail.co.uk/health/article-2728964/Physically-fit-children-greater-brain-capacity-areas-important-memory-learning-study-finds.html
19 August 2014

NUTRTIONAL SPOT OPEN 1-5 PM @ WESTON / Sitio Nutricional/Oficina Abierto de 1-5pm en Weston!

Hi Everyone!

I just wanted to announce that I'm Opening an Office/Nutritional SPOT where I would be able to be from 1 pm until 5 pm everyday to provide you with information about NUTRITION! Come with me and Learn, Share and Enjoy Information on how to live better, healthier and a BALANCED LIFE without any huzzle.You would be able to enjoy Free Shakes Tastings, Shakes with Protein, our Delicious Tea + Aloe and Snacks to Go.. Perfect to STAY FIT

In our Place we will be able to:

• FREE Wellness Profile
• FREE Evaluation of your Fat %, Blood Pressure, BMI **Only for informational purposes only! we don';t diagnose or cure, if you have any questions, consult your doctor for any concerns)
• FREE MEAL PLANNING
• FREE COACH and constant Follow-Up depending on your needs
• FREE FITCAMP in your area and out-of-state (Youtube Videos will be sent out Weekly about our activities)
• ONLINE Consulting 24 Hours a Day
• FREE Newsletter every Week about Recipes, Tips and Exercise
• 90 Days Plans available & 21 Challenge Support Group

And much more… Remember that even though I have the place to go to.. many of my clients are out of town.. we can Chat, do SKYPE Appointments and talk over the phone at these times too. Consulting time depends on You! Mornings, afternoon or at night! 

407-451-9550

========================================================================
Hola a Todos!

Quería anunciarles que ya tendré mi pequeño SITIO NUTRICIONAL (Nutritional SPOT) en Weston. Alli podremos vernos para disfrutar de una buena Nutricion! Acompáñame para aprender, compartir y disfrutar de información, anuncios y sobre todo: Nuestros deliciosos Batidos, Te, y Barritas de Proteína para un Mejor Vivir!
Alli haremos :

• Nuestras Evaluaciones de Salud TOTALMENTE GRATIS!
• Podemos concretar nuestro Plan de Salud
• Planes Alimenticios
• Menu Diario, Semanal o Mensual
• Estrategias para Bajar de Peso, Tonificar o Subir de Peso
• Evaluar a los Niños y personas mayores de Edad
• Consultas Online (Internet) 24 Horas al dia los 7 dias a la semana
• Videos y articulos enviados semanalmente para ejercicios y formas de mejorar
• Evaluacion Gratis de Grasa %, Presion, BMI **(solo para informacion personal, no diagnosticamos o aconsejamos sobre problemas de salud, por favor consulte a su medico si tiene alguna duda)

Contact me for any information about losing weight or to have BETTER NUTRITION. Everything is FREE to start your journey of good health EFFORTLESS!!

BALANCEDLIFEISPOSSIBLE@GMAIL.COM

407-451-9550

COMIDA SALUDABLE/ HEALTHY MEAL

ANYWHERE IN THE WORLD. SHIPS TO ANY STATE WITHIN USA No extra Charge!

TIPS & FOOD FOR HAIR TO GROW FASTER

HERBALIFE has tablets that will cover all those vegetables and nutrients that your body needs, when you are not able to eat all the veggies that you should. Although I reccomend this as a SUPPLEMENT not a replacement. Since you should eat your veggies and based your diet on protein & raw food. Biotin, multivitamins, Aloe, Tea, fruits and veggies, Protein-based Meals, drinking 8-10 bottles of water day, and Cell-U-Loss (herbalife product) will help you tremendously in changing the appearance of your hair, nails, skin and provides you with a different energy. NUTRITION IS THE BASIS OF ALL. Balanced life is possible if you make it work!

Salmon:

This fish is loaded with the strong hair supporters like Vitamin D and protein, but it also contains omega-3 fatty acids that promote hair growth by keeping your scalp healthy.

2. Yellow Peppers:

Yellow bell peppers have nearly five and a half times more vitamin C than oranges (341 milligrams, as opposed to 63). This is good news for your locks since vitamin C is an antioxidant that strengthens the hair shaft and hair follicles, as well as prevents breakage.

3. Oysters:

Zinc deficiency has been noted to cause hair loss and poor scalp conditions and oysters are loaded with zinc — just three ounces contain 493 percent of your daily value. But not just any oysters will do: Steer clear of the ones caught in the Gulf of Mexico, which may contain unusually high levels of Cadmium due to the 2010 BP oil spill.

4. Eggs:

Eggs are an excellent source of those aforementioned omega-3s, and they are also contain biotin (which many people trying to grow their hair take in supplement form). But, just so you’re aware, it’s not the egg white that will make your hair long and beautiful, it’s the yolk. Eating too many egg whites can actually block the absorption of biotin into the body, causing a depletion of this micronutrient.

5. Sunflower Seeds:

Just a few little seeds can supply you with an abundance of vitamin E, which will enhance blood flow to the scalp and promote faster hair growth.

6. Sweet Potatoes:

These are loaded with beta carotene, the precursor for vitamin A that not only promotes a healthy scalp but promotes hair growth. But choose foods loaded with beta carotene over supplementing with high doses — like over 2500 milligrams — of vitamin A from retinol since it can be toxic at very high levels.

7. Avocados:

Due to their high concentration of essential fatty acids naturally found in skin cells (which help to keep your skin smooth and supple), avocados are an age-old beauty secret. When topically applied to the hair and scalp, they have the added ability to stimulate collagen and elastin production. Mix a little avocado with sour cream (which contains lactic acid to help exfoliate dead skin and clean up buildup on the scalp) and apply to your hair and scalp for about ten minutes before washing it off.

8. Almonds:

These nuts will make your hair grow faster and thicker due to their high biotin content. One cup contains nearly one-third of your daily requirement. You should be able to see the results in a month or two of adding them to your diet.

Thanks to: http://www.healthdigezt.com/8-foods-to-make-hair-grow-faster/

GREAT FOOD - To Balance the Nutrition in Our Body- To Lose Weight & for Vegans

BUSINESS OPPORTUNITY

World-class Company that Supports Your Business
Herbalife operates in more than 90 countries around the world with net sales of $4.8 billion in 2013. Our commitment to helping people achieve good nutrition and a healthy, active life directly supports the goals of our Independent Herbalife Members to grow their business.

Transparent Distribution Model
We are a member of respected direct-selling associations around the world. Compensation to Independent Herbalife Members is based on product sales, and building an Herbalife business takes skill, dedication, time and hard work.

Competitive Compensation Plan
Members can earn retail and wholesale profits, plus income through Royalty Overrides and bonuses. Repeat orders from satisfied customers can lead to sustained growth of your Herbalife business.

Training Programs to Help You Start and Grow Your Own Business
A number of online marketing and sales tools and training events are available to support your business close to home and around the world. Clear, easy-to-replicate business methods continue to be refined and improved to meet evolving customer demands.

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Under the guidance of our Scientific Leadership, we are committed to nutrition research and development, a rigorous quality assurance program and control of product integrity from Seed to Feed.

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Our brand visibility is significantly enhanced through over 250 sponsorships of sporting events, teams and athletes around the world, including world-renowned soccer star Cristiano Ronaldo; MLS Champions, LA Galaxy; U.S. triathlete Heather Jackson; Colombian golfer Paola Moreno and Indian cricket star, Virat Kohli; among others.

CONTACT ME FOR MORE OPPORTUNITIES AT BALANCEDLIFEISPOSSIBLE@GMAIL.COM 

www.goherbalife.com/diana-ariza