How to Get Rid of Low Back Pain: Use this Simple Stretch

One of my least favorite things to do, but one of the MOST important things to do is STRETCH! It is the easiest thing to cut out of any workout, as most often you forget about this tranquil portion of your workout; instead focusing on what you have to get done next.

Stretching is SUPER important especially if you are trying to get rid of low back pain. I have suffered from low back pain and have found that adding in this hip flexor stretch is imperative to preventing further damage or back pain and it feels REALLY good afterwards!

Check out one of my favorite stretching routines to help you open up your hips and alleviate lower back pain. Try it at the gym or the next time you are watching tv…hop down off the couch and take advantage of the tranquil time…open up your hips and prevent low back pain!

Vacation Eating Tips: How to Eat on Vacation

As you may know if you have seen my latest YouTube video that I just got back from a GREAT vacation in Miami. I had the opportunity to take a few days off and explore the world of South Beach. What an amazing place that is! Gorgeous beaches, water, weather, and plenty of gorgeous and not so gorgeous bodies! Whenever my clients go on vacation they always ask, how should I eat while I’m on vacation? What should I eat? To answer those questions, I bring you this post and my vacation eating tips.

Tip #1 – Eat What You Want

Huh!?! What?! Is she crazy? No…I’m not, I’m realistic! You are on vacation…you make the choice of how you want to eat! If you want an ice cream, get one. If you want a salad, eat one. If you want french fries and a sandwich, order it.

Vacation is a time for you to relax and enjoy life. If focusing on every calorie you eat is not your idea of a good time while on vacation, then don’t do it. Simple as that. If you want to focus on what you are eating, then go for it. Listen to your body, your heart, and figure out the best plan that works for you.

Why does this work?

Everyone works hard for a vacation. You save money, you workout, and you take the time off to travel. Vacations are almost like a celebration of your hard work and to relax; not a time to stress out over how many calories you eat every single day. Since you are relaxing and enjoying life you should not have to worry about counting calories or how many grams of protein you have had or if there is too much sugar in the ice cream cone you are about to eat. Enjoy the foods that are around you, the culture and whatever else you want to experience.

Listen to your body. Enjoy yourself.

Eating this way on vacation will help you be more focused when you get back – I guarantee it. Your body will feel sluggish, bloated, and sometimes even ‘icky’ after so many days of eating off track, that when you get back, you will be more motivated than ever to get back on track.

That’s how I make it work. Speaking of which, time to get myself back on track, my stomach is yelling at me! Smoothie time!

What do you think – will this type of vacation eating work for you or do you tend to be more regimented when on vacation? Let me know by leaving a comment below!

Crossfit For Women: Can You Get Toned doing Crossfit?

Crossfit workouts for women are the latest fitness craze to hit the fitness industry. Many of my clients have asked the actual benefits of this type of workout as a change of pace and to see actual development and weight loss. Can you get toned doing crossfit?

Find out in this quick video….

TRX Suspsension Training for Women

Ladies!

If you are looking for a different type of workout that is effective, then you need to try this: TRX Suspension Training: TRX Exercises for Women

Check out this quick TRX video that will help you burn fat and get the results you want.

Don’t forget to pick up a pair of your own TRX straps HERE.

5 Quick Tips to Help You Boost Your Energy: Energy Tips for Women

Have you ever wondered what you can do to get more energy? As women we are ALWAYS running around doing something, which means we need a lot of energy to keep up with everything! Whether working, working out, caring for our families, going to school, or preparing for another day there is always something happening and no time to slow down or recover.

After talking with a few girlfriends last week I realized I wasn’t the ONLY one who was feeling run down and in need of an energy boost. We each shared a few of our favorite strategies for helping us make it through the day or through the week. Check out these 5 quick tips to help you get more energy! Have something that works for you? Make sure you leave a comment below and let us know!

Tip #1 : Miss the Gym

What?! Yes I said it! If you feel like your body is run down and your workouts are getting sloppy, then take a day off. Taking a day off from the gym will help your body recover from the usual routine and make you feel better the next time you pop in for a sweat session. If you feel guilty taking the day off, then switch up your workout for something different – try a class, go for a walk – and make sure you stick to your flat stomach diet plan.

Tip #2 : Stay Hydrated

Most people THINK they drink enough water when in fact you we barely meet our daily quota. Instead of opting for another cup of coffee reach for a glass of water. Water is fuel for your body and will help to rehydrate you while making you feel more energized to get through the day. The big question always is – how much water should I drink? This depends on how active you are — recent studies suggest that women should drink between 2 and 3 liters of water each day. How much you drink depends on how active you are and how much you feel your body needs!

Tip #3 : Drink Tea

Many people don’t truly know the amazing benefits of tea. Drinking a glass of green tea will help to boost your energy levels while helping to boost your metabolism and burn fat. That’s just the beginning of the benefits of green tea! The list of green tea benefits will require a whole other post! (I’ll get right on that!)

Tip #4: Pep Talk Time!

If you are feeling down in the dumps and frustrated — try finding at least ONE good thing that you have accomplished. Refocus yourself on your goals and move forward. There are plenty of days that we feel lackluster because we feel lost or on the wrong path. Take a moment to remind yourself of what you are trying to achieve and think of how much you have already accomplished. This quick pep talk with yourself will help you give you more energy to make it through the task you are working on and even the day!

Tip #5 : Get your Dance On

You know that song that just makes you feel good? The song that whenever you hear it you just have to move a little – no matter where you are? Find that song and put it on! Do a little dance – laugh at yourself for being silly – then get moving for the rest of the day! My current ‘get your dance on song’ is….

Do you feel energized? Ready to take on the day? Trying one of these tips will help you boost your energy and recharge you to make it through any day, week, or even a simple task!
What do you do when you are feeling burnt out and need a boost of energy? Leave a comment below and let us know!

Three Things Every Woman Can Learn From Gina Carano’s Workout

Gina Carano’s workout is intense. She’s driven, focused and works hard. No wonder she is one of the top competitors in Womens MMA.

While Gina Carano’s workout plan is one to be marveled at – watching her workout makes me feel like a pansy – its not a realistic workout for every woman who is trying to get a flat stomach. However, watching her train can give you some inspiration for your own workouts, while you can take away something from the way she trains.

#1 – FOCUS

Gina Carano’s training is focused. The workouts she are doing are focused on her ultimate goal – to win. I personally don‘t have any plans to step inside a ring and go fight, but I certainly plan on winning the game of life and achieving my goals. This means that every one of my workouts should be focused to help me reach that goal. Whatever your flat stomach goals are, those goals should transfer to your workouts. Are you trying to get a flat stomach? Then your workouts should be focused on helping you get a flat stomach. Or are you trying to lose 10lbs? No matter what your goals are your workouts should be focused to getting you there.

Gina is not only focused in the gym, she is focused outside of the gym as well. Any wrestler or fighter competes in a weight class, which means they have to be very focused on their diet. If I want to get a flat stomach, then I have to make sure my diet is focused on helping me get a flat stomach. Gina’s focus helps her succeed and achieve her flat stomach goals.

#2 – INTENSITY

After watching Gina Carano’s workout on YouTube I wanted to a) completely transform my workout and b) crawl under the desk at how un-intense I felt my workouts were. I actually did neither, but I did go into my next workout and attack it with a new intensity and trained harder than I had in months. As a result, I couldn’t walk for days!

When you head to the gym, make sure you attack your workout with an intensity like you are training for your next fight. Training with a safe intensity will help you burn more calories and reach your weight loss goals faster. Not to mention, it will help make your workouts more fun!

#3 – DEDICATION

There are plenty of days when you don’t want to go to the gym or workout – every one – even elite athletes – feel the same way. However, the difference between the winners and the losers is their level of dedication to winning and reaching their goals. The winners head to the gym on days when they don’t feel like going, when maybe they hurt a bit or don’t feel like it — they get rid of the negative mindset and go for it. This is the type of dedication Gina Carano has with her workouts, which makes her a winner – both in and out of the ring.

Gina Carano’s workouts are intense and not necessarily one for every woman to follow. However, if you take her focus, intensity and dedication to her workouts in mind, you too will be able to train like a rockstar and win whatever match you are training for.

How to Avoid Taking a ‘Gym-Cation’ During the Holidays

Are you on holiday gym-cation? (A vacation from the gym?) Its December — you’ve got too much to do, not enough time so the first thing you do is put a hold on your visits to the gym? Yes, taking a mini-vacation from the gym is the easiest way to find more time in your schedule, but it might not be the smartest or the healthiest.

I completely understand your necessity for more time — especially during the holiday season. Between parties, shopping, crowds, wrapping, traffic and work, any ‘extra’ time we can squeeze into our schedule becomes that much more valuable. Usually the easiest way to squeeze in some extra time is to cut your time spent in the gym. To justify your ‘gym-cation’ you tell yourself you’re too busy, you’ll try to eat better, and that as soon as the holidays are over you’ll be back in the gym.

As great as an idea as this may seem, staying away from the gym is not the best idea during the holidays…

I’m sure you already know why…

*Going to the gym will help burn those extra calories you’re eating this holiday season (who can really say no to Christmas Cookies?)

*Staying in your normal routine will help you feel better through all the craziness

*The December gym is WAY emptier than the January New Years’ Resolutioner’s gym

*Its going to keep your bones healthy and strong — helping to prevent injuries that may occur as your stress levels increase

Personally, the gym is the best place for me to get my sanity back…its my ‘me’ time…a place to make sense during the craziness of the day (the lines, the crowds, the people who can’t drive, the extra paperwork you had to do). A place for me to get better, stronger, sexier and keep working towards making a better me as I get closer to achieving my goals.

But I’m not here to guilt trip you – I’m here to help you solve your time dilemma. Below are three great workout options to help you get MORE time outside of the gym while you spend less time IN the gym.

Option #1: Double Up Your Workouts

If you usually train shoulders on Monday and Legs on Tuesday, pack them all into one workout on Monday. This will save you a trip to the gym during the week and give you extra shopping time. Or, if you usually go to the gym an extra day for cardio, try adding it to the end of a workout when you are already there

Option #2: Full Body Baby

Its important to change up your workouts to keep your body guessing and continually make improvements. If getting to the gym is going to be hard for you this month, try going at least two or three times a week and hit up a full body workout. Do one exercise for each body part, quick rest in between each exercise, and high reps. This will get your heart rate pumping and keep you fit and sane during the holidays.

Option #3:  It’s a Time Challenge

Next time you are in the gym give yourself a challenge — how long fast can you complete your workout from start to finish? Note when you start and work has hard as you can to get your workout done in the shortest amount of time possible. Write down your time and then next time you’re in the gym, challenge yourself to beat THAT time. This offers two benefits — less rest increases your heart rate — which gives you a mini cardio workout AND it saves you time!

So, make sure that this holiday season your workouts don’t become a thing of the past. You’ve worked too hard already this year to let the holidays guide you off track. Remember your goals, stay focused, and have a fast, workout!

Supplements for Women: The Health Benefits of Magnesium

There are many supplements for women, which can make it difficult to decide which supplements are worth spending money on. One of the supplements for women that is extremely important to promote a healthy life is magnesium. There are many health benefits of magnesium for women.

Health Benefits of Magnesium

Magnesium has many health benefits, especially for women. Magnesium, is responsible for about 300 different chemical reactions throughout the body. One of the most important functions of magnesium is the promotion of bone health, since 50% of all magnesium in your body is used for your bones.

Studies have found many other health benefits of magnesium that include the following:

• regulate blood pressure
• bone health
• decrease PMS symptoms
• prevent migraine headaches
• constipation
• high cholesterol
• anxiety

What Foods Have Magnesium?

As always, when trying to ensure you have enough of a certain mineral in your body you want to make sure you are including the foods that provide this mineral are in your diet.  So what should you be eating to get your magnesium? Following a flat stomach diet that includes foods high in fiber, legumes, nuts (especially almonds), vegetables (especially broccoli and green leafy vegetables), and seeds. Including these foods in your diet on a regular basis will help to ensure that you do have a magnesium entering your body on a regular basis.

How do I know if I need a Magnesium Supplement?

Most people unknowingly have a deficiency in magnesium, women especially. We think we eat all the right foods, but we don’t actually get enough of the ‘right’ foods in our diet on a daily basis to maintain the proper levels of magnesium. There are also some common symptoms which can be associated with a magnesium deficiency such as: anxiety, headaches, back or neck pain, and muscle spasms.

How Much Magnesium Should I Take?

The daily recommended intake of magnesium for an adult woman is 300-500mg of magnesium. How much you take will depend on your deficiency, as well as how much magnesium you are getting from foods.

Most Importantly….

The health benefits of magnesium are especially important for women. Promoting bone health is the most important reason that every woman should add a magnesium supplement to their diet. I take a magnesium supplement daily, before I go to sleep (as magnesium helps to relax you). I take about 500 mg a day, sometimes more depending on my physical activities of the day. My favorite brand of magnesium is the Life Extension Magnesium Caps, 500 mg, 100 vegetarian capsules. Life Extension is a brand I trust and their magnesium is a clean and trusted product.

A common mistake many people make is buying a magnesium citrate product, thinking that they will get the benefits of both the magnesium AND calcium in one shot. The problem with this, however, is that calcium prevents the absorption of other minerals into the blood stream. So, taking a combination supplement with calcium will prevent the absorption of the magnesium into your blood stream, therefore, doing nothing to help your magnesium deficiency.

You have the knowledge…now you make the choice!

How Much Vitamin D Should I Take?

We have all heard about the great benefits of vitamin D, but have you ever wondered how much vitamin d you should take? Vitamin D, especially for women, is an essential supplement to help ensure a healthy lifestyle, especially as we age. Many of my clients understand the importance of vitamin d, however, they are never sure just quite HOW much vitamin d they need. Today I’m here to clear up that controversy.

How Much Vitamin D Should I Take?

The amount of vitamin D you should take varies depending on who you ask. There are some people who will tell you that the amount of vitamin D you get in your multi-vitamin is enough and you don’t need any additional supplements. However, most people unknowingly have a vitamin D deficiency, which makes the small dosage of vitamin D in your multi-vitamin insufficient.

A vitamin D deficiency can lead to bone decay, which can lead to osteomalacia or even more serious forms of osteoporosis. A deficiency in vitamin D has also been linked to causing an increase in falls, certain forms of cancer, muscle pain and even an increase risk of catching the flu. Taking a vitamin D supplement daily will help to reduce your deficiency as well as decrease your risk of having these problems.

So….How Much Vitamin D Should I Take?

Researchers offer varied doses depending on which of the ‘problems’ you are trying to avoid. Which can make it difficult if you are trying to avoid more than one problem. (Personally, I don’t know anyone that would take a supplement just to avoid one possible illness, as opposed to all of them, but anyways.)

Research has shown that it is safe to take up to 10,000IU of vitamin D daily – WOAH! Actually there are some days that I have taken that much, especially during the winter or days when I know my immune system is compromised. Doing this helps me to prevent getting the flu.

But I’m not going to tell you to take 10,000 IUs of vitamin D a day. What I will recommend, is that you should be taking between 2,000-5,000IU’s of Vitamin D daily. Adding this extra boost of vitamin D into your diet on a daily basis will help to boost your immune system (decreasing your chances of getting a cold), while helping to increase your bone density (decreasing your chances of getting osteoporosis).

When buying a vitamin D supplement, make sure you buy pill that has at least 1,000IUs. This dosage will allow you to change the amount of vitamin d you take on a daily basis, depending on your personal needs.

Click Here to Buy Vitamin D

Check out this video to find out MORE about the health benefits of Vitamin D

Two Ways to Avoid the Negative Effects of TV on Your Health

At the end of a long day are you excited to sit down on the couch, unwind, and watch your favorite show? Next time you sit down be careful, you could be doing more harm to yourself than good!

How could this be possible? There are some days when lounging on the couch is my FAVORITE thing to do…especially after a long day and a good sweaty workout! Oh…bliss!

I recently saw a study from the American College of Sports Medicine that watching too much television can have a negative impact on your overall well-being. Well, of course – if you sit all the time – you aren’t moving – so you aren’t burning any calories and you are increasing your risk of disease. Got that much.

However, the study went on to say that even IF you are active, and you watch two hours of television a day you can see a negative impact on your overall fitness levels. YIKES!

After reading this I felt doomed – sometimes I do overreact a bit but its natural – especially when you find out that even though you are spending all this time in the gym you are still doing harm to your body!

So I took a deep breath and realized that yes, I probably was slightly overreacting — so I decided to do a bit more research and found some interesting facts that helped to lessen the stress and will allow us to watch TV without affecting our overall well being.

Problem #1 — Making Poor Food Choices While You Watch TV

This is probably one of the biggest mistakes we make while watching TV that can have a negative impact on our overall health, even if we went to the gym. In some cases its completely understandable — when was the last time you saw a commercial for broccoli or vegetables that made you want to go running into your kitchen for a big salad or bag of carrots? NEVER!

We are more likely to make poor food choices and justify those poor food choices while watching TV because we are bombarded with commercials that encourage us to eat poorly. Every few minutes you see commercials for potato chips, sodas, burgers or another type of deliciously, unhealthy food. These commercials, plus the fact that we have been to the gym and have ‘burned’ calories, make it easier for us to justify eating unhealthy, therefore increasing our risk of harmful diseases.

Next time you see a commercial for chips, change the channel, so you won’t be tempted by the messages to eat unhealthy.

Problem #2 — Not Moving For Hours While You Watch TV

As I mentioned above, I look forward to sitting down on the couch at the end of a long day. Just sitting down and NOT MOVING. Its sometimes the BEST feeling.

However, this lack of moving is actually doing more harm that good, especially while watching TV. Researchers have found that when you watch TV you move less than you think, as you fall into an almost trance-like state of mind. This trance-like state of mind actually prevents you from making any type of movements that will do your body any good. Its fine to sit down and relax, but its important to keep the blood flowing, to ensure we stay healthy.

So, next time there is a commercial – get moving. Find a song you like in the commercial and start dancing to it. Or do a set of pushups or situps before your show comes back on – turn it into a challenge – can you do more situps this commercial than you did the commercial before? Adding these movements to your TV watching regimen will help you see more results to your physique while helping you decrease the risk of any diseases.