Cheat meals..

People always ask me do I allow my self a cheat day to reward myself for the hard work on this health journey.. My reply is yes but I don't dedicate an entire day to cheating, instead I only allow myself a cheat meal. So let's say I plan to go have Sunday dinner, that would be considered a cheat meal rather than having a cheat day. I feel that to have a cheat meal instead of a day, that you are more likely to stay focused than rolling that cheat day into the next few days. Many times we can get easily off track and this should be avoided given that we have many goals and dreams that we are determined to accomplish. So this is something to keep in mind when you have cheat days, also you are less likely to gain any weight if you do cheat meals because your body can fight out small portions of bad eating habits rather than larger portions. Another thing to keep in mind is that my cheat meals are usually from a couple slices of pizza to my favorite sweets or that Sangria (wine) that I've been craving. Always remember to continue to watch your portions and this doesn't mean you have to totally pig out. You should still be aware of these things because you do not want to make yourself get sick, trust me this sometimes happens. It's partly because we have adopted a new lifestyle so your body isn't used to those bad eating habits anymore. 

Yesterday I enjoyed my cheat meal for dinner. A friend and I split a pizza from Jet's. But I only made it through 3 of my 5 slices before I began to get full. So I gave the rest to mother as her cheat meal for the week. ;)

Don't forget be considerate of portion control and by all means you have to cheat sometimes! You deserve it!! Be sure to Subscribe/Read/Comment/Share

Happy Sunday!! ❤️️ 

One Love, 

Yo

Progress not Perfection

Many times we think that in order to make a change that we need to go in doing everything right, well this is so wrong. Think about it your bad habits have become a lifestyle and eating healthy or being more active will not all happen over night. It all takes time. This is important because sometimes we soon become discouraged and find ourselves giving up. Where exactly does this lead us? Pretty much back to the drawing board. Anytime I am giving advice about my journey of health and wellness I always encourage progress. Every little bit counts whether one wants to believe it or not. We have to crawl before we walk and I know this is such a cliche' but it is life! I was never raised to do things perfectly although some may have been raised otherwise. I feel that in this journey especially, you will have those days of not wanting to eat healthy or not feeling like going to the gym/bootcamp, but don't carry this attitude every day. I know sometimes we just are not in the mood but this is surely not an excuse we have to pick it back up where we left off. Sometimes you have to constantly remind yourself of why you started. You do remember why you started right? Maybe it was to be more healthy, to get back in those old jeans from last fall/winter or maybe it is just because you realize that you don't have energy like you used to and you want that feeling back. Whatever the reason is hold on to it and do something everyday to reach closer to your goals and dreams and I guarantee you that you will see progress/results. 

Remember Progress not Perfection.. Happy Wednesday!💪❤️️🏃

Be sure to read/comment/share my other blogs. 

One Love,

Yo

Why is breakfast so important?

Happy Friday! I know that it has been a while since I've blogged but I am going to start back, thanks to confirmation from a good friend. 😉

So I know you've heard the hype about never skipping breakfast or breakfast is the most important meal of the day.. But why? Studies show that those who typically eat breakfast every morning, around the same time and the same foods weigh less than others who don't. Well I can admit I am not a scientist but I have found these studies to be accurate in my lifestyle. I workout every morning at the same time and whenever I am close to finishing my morning workout my stomach starts to growl. So why is it every morning at the exact same time my body does this? I believe I have trained my body to become accustomed to eating breakfast. Although when I eat breakfast, it's hardly ever a snack bar or cereal. I always make sure to fuel my body after a intense workout. My breakfast usually consists of high fiber and protein such as; eggs, oatmeal, turkey sausage/bacon, etc. These foods are very common in my diet and not only help to fuel my muscles but also helps in  keeping me regular.. (TMI I know!) Being the most important meal of the day breakfast should never be skipped, besides it's the first meal you'll burn off anyway. I have attached a picture of my typical everyday breakfast. It's not only nutritional but it also doesn't take much time to prepare. (For those who have a busy lifestyle, like myself.) 

Time: 10 minutes

Turkey bacon, fried with extra virgin olive oil.

Eggs and spinach seasoned with red pepper, crushed black pepper and Mrs.Dash with added natural salsa for extra flavor.

Whole wheat waffle, no butter, toasted with strawberries and honey or light syrup. (be mindful of the serving size, I usually just drizzle.)

YOU have breakfast.. Enjoy! 

I hope that everyone has a great day and a even better weekend!

Read/Comment/Share ❤🍃💪🍓

One Love,

Yo_Fit_

Traveling and Fitness

Traveling and Fitness

Do YOU plan on traveling this year? If so, here are some useful tips when staying on top of your fitness journey. Mike Manning is a fitness enthusiast and would love to share some of his tips with staying active while traveling.


Easy Tips To Maintain Fitness Routine During Travel

Though it may not always be easy when traveling, if you have a regular fitness routine it is important to keep up with it while traveling. You may have to make some adjustments as to how you typically work out, but it will be worth the extra effort and you will thank yourself after each feel-good, endorphin releasing session. There are quite a few ways to enable you get your healthy sweat on during travel, especially in the modern age of convenience.

One great way to ensure you workout while traveling is to book a hotel that has a gym. A little research of area hotels before you make reservations will help you find which ones have the best amenities. Many hotels now offer free access to a private exercise room for patrons only. This amenity can range from light equipment to fitness classes, including specialized ones such as yoga or pilates. On a recent trip to Maui I was able to book a hotel with a 24-hour gym by doing a little research online first. I used a site called Gogobot to get a list of Maui hotels. Here I could scan through and see which ones had gym access early in the morning so I could keep my same fitness routine and not miss any of the things I had planned for the trip.

According to USA Today, many airlines are taking a tip from health-conscious consumers and are offering workout areas in terminals, notably the San Francisco International Airport where they have a Zen Room. Taking advantage of this feature, especially during layovers, can help you relax and eliminate the anxiety of flying in addition to the benefits of a great workout.

Another travel tip is to pack small or light fitness equipment in your luggage. Items such as a resistance band, yoga mat, portable DVD player along with a great fitness DVD, or a jump rope fit well in a suitcase and won’t add much weight. Packing fitness equipment will also increase the chances of you getting in some good sweat time, since you will have it available and right in front of you.

Put your smartphone to good use and try downloading free fitness apps that help you keep your eye on the prize. Pilates Interactive for iPhone or Android has detailed workouts with in-depth descriptions and explanations as well as customizable routines. With RunKeeper you can keep track of calories burned, your time and pace, and even store the data to analyze it later. There are many more downloadable applications that can cater to any type of workout.

The key when trying to keep a fitness routine while traveling is to plan, plan, plan. Putting in a little extra time to do some research before you leave town will go a long way to keep you on track with your fitness goals.

Mike Manning

Be sure to Read/Comment/Share his other blogs at mikemanningmusings.blogspot.com

Safe Traveling!!

Did YOU know?

I would like to share this article from Melanie Brown who is in the mix of spreading the word on changing our lifestyles effecting our wellness, health and fitness. In this article there is important information regarding who we are as people and how we have to take control and responsibility of our own lives. There is also important information and tips on finding our spiritual selves relating to our health and well being, as well as the history of our lives and the knowledge that we should become more entitled to. Read and be sure to comment and share.

Cancer, Exercise, and Cultural Sites

When it comes to cancer and exercise, patients can derive many different benefits from physical activity. Though most men and women equate exercise with vigorous, sweaty runs along urban streets and avenues, there are other ways to become physically fit. In fact, instead of adhering to a rigorous exercise regimen, patients can instead use their free time to explore some of America’s best historic sites. Civil War battlefields, for example, often feature extensive trail systems. Men and women can burn calories while also becoming more familiar with the most hallowed ground in the country.

As people battle mesothelioma or another form of cancer, they can concentrate on combining their physical fitness routines with an exploration of the surrounding cultural landscape. The battlefield at Gettysburg, for example, has been known to move people to tears. Visitors can walk the trails of Little Round Top, Culp’s Hill, and Cemetery Ridge. Many of the paths wind past elegant monuments that were erected by the veterans of individual regiments. By setting out early in the day, men and women can spend several hours hiking the battlefield and taking in the locations where great things were done for them.Any battlefield excursion will require some amount of physical exertion, but this is in fact the point. The peacefulness of the woods and fields will allow most cancer patients to forget about their illness as they focus on the wonderful tapestry of American history. By dressing appropriately and carrying an adequate amount of water, groups can spend the better part of the day roaming the military park.The end goal, of course, is to make exercise fun and to revive the spirit that lies within everyone. There are numerous benefits that can be seen and felt with exercise. In addition to the peacefulness of National parks or historical monuments, there are many changes within the body that patients will allow patients to see physical and mental improvements. First, exercising actually reduces fatigue and boosts energy levels, two things vital for cancer patients. Second, exercising increases circulation, improves cardiovascular health, and strengthens muscles. Cancer treatment regimens often cause the body to lose weight and become extremely fatigued and immune-compromised, the benefits of exercise can help to combat these effects. Furthermore, physical activity releases endorphins throughout the body, which boost your mood. Cancer patients often develop depression as a result of treatments, and endorphins can have a huge impact.In the end, then, exercise can provide quite significant physical and spiritual boosts for people who are living with cancer. Instead of walking the same streets day after day, individuals should feel free to explore all kinds of physical activity. Whether you decide to take in historical sites or try a yoga class, you can reap a long list of benefits. Talk to your doctor to day and develop a fitness routine that is right for you.

    

                                                                                                                                          Melanie Brown

I hope that everyone learned some very useful and life 
changing knowledge and be sure to have a good week!

One Love,

Yolanda M.

Spring Break is near... Where are YOU going?

Spring Break is officially less than a week away. If you are a college student like myself, you may have been waiting for this week from the start of the semester. Or maybe it was just me? While Spring Break is a break from school, work and our overall busy lives, it is not to be a break from staying healthy and physically active. Remember to stay on track with your eating habits and also continue to get some physical activities in, while still enjoying your vacation. Here is what I plan to do with staying on track...

Given the opportunity to travel over seas to Germany for Spring Break, I will be in a country that is known for its unique style of German foods and restaurants that I am eager to try. But before doing so I want to stay conscious of what I am eating and how much of it that I am eating. Now don't get me wrong I will not be eating like a rabbit but I also do not plan to binge either. Being aware of what I eat will be sure to keep me from gaining any unnecessary pounds. Who really wants the pleasure of going on vacation and gaining weight while doing so? Not me!

While in Germany staying physically active will not be that hard of a task due to all of the sight seeing and exploring I will be engaged in while visiting. The plan is to get up every morning and do in house exercises such as: planking, squats, and lunges. Anything that keeps my heart racing will help me to burn more than a few calories for each day. Since the weather in Germany may be still in the season of winter I may not be able to take a walk or run on one of Germany's famous trails but I will still make it a habit to get some type of physical activities into my adventure.

What are YOU going to do to stay on track? Are you going to pay attention to what you are eating or how about taking a jog on the beach? Whatever it is that you do, remember why you are doing it and be sure to stay inspired and motivated even while you are soaking up the sun!

Be safe while traveling and enjoy every moment of your Spring Break!

Guten Tag!! (Good Day in German)

Read, Comment, Share!
One Love,
Yolanda M.

Are YOU eating atleast 6 meals a day?

A couple of weeks ago I tweeted on how it was important for every individual to eat at least 6 meals a day. The reason this is so important is because it helps to keep your metabolism elevated and for those that are looking for a fat loss program or a health and fitness routine this will definitely benefit you. Eating at least 6 meals a day not only helps your metabolism but it is sure to provide the body with those daily nutrients that are needed which include amino acids from foods that contain protein. I am aware that the hardest part is eating 6 meals a day and some may think that this is too much but it is just enough especially if you break it down during the day and also have small portioned meals, rather than larger portions.

If your life is anything like mine, you don't know where to find the time to eat 6 meals better yet 2, right? I juggle work, school, church and the gym.. Trust me if I can find the time so can YOU! So how? Well this is how I break it down: breakfast, lunch and dinner with a snack in between each meal. (see the example below on what I like to eat)

1.) 8 am Breakfast : Nutella on whole wheat round or Muffin/ Cup of almond milk. (You can also add a fruit.)

2.) 10 am Snack: Pretzels, Peanut butter crackers (6 pack) or a fruit / Bottled water

3.) 1 pm Lunch: Leftovers from the night before or a turkey sandwich on wheat with kettle cooked chips/Green tea

4.) 3 pm Snack: Carrots and ranch (only 1 tablespoon of dressing) or Naked smoothie/ Bottled water

5.) 5 pm Dinner: Steamed veggies or salad/ Green tea

6.) 7 pm Snack: Graham crackers and Nutella (2 sheets) or strawberry shortcake (only 100 calories, see past FB pictures)/ Cup of almond milk

As you can see from the example above these meals are small portions and they are also very convenient. We live in a world where we would much rather have a meal in less than 5 minutes, well now you have it minus all the calories, oils and fat from fast food joints. Just take the time out to prepare these meals the night before and it makes it much easier on your schedule, diet and pockets.

I hope that this blog on eating at least 6 meals a day was knowledgeable and that it changes your eating habits sooner than later.

Read/Comment/Share!
Love,
Yolanda!

Change is inevitable.. Are YOU ready to change?

Happy 2013 everyone!! I know that this is the time of the year that we all anticipate a change in our life. Whether it relates to being a better YOU, using your gym membership, or even getting closer to our spiritual selves. Whatever your change maybe I want you to know that change is inevitable (unavoidable) and it helps us to learn and grow. Whomever may think change is not necessary surely doesn't know the benefits that one may reap from it. I am here to tell you that as long as you put an effort into the specific change that you long for in your life, you will begin to see a better you and also the many doors that will begin to open.

My change that I have been faced with for the past couple of years is my great weight loss and being able to teach and inspire my fellow people along the way. Being able to lose weight and maintain the loss was a great challenge and a huge change in my life. Going through the many stages of losing weight, gaining it back and losing it again, put me through the motions of figuring out that a GREAT change was a coming... and it surely did! Dealing with this life change was not easy and often difficult. But being able to keep at it and to know that as long as I worked hard (effort) and stayed persistent (time) that I could be any goal weight or physical appearance that I wanted to be (goal). So what will you have to do to see and be the changes that you want in your life of 2013?

It first begins with the right mindset. As talked about in previous blogs getting your mind right is the most important step in any challenge and change. Know what changes you want and exactly how you are going to achieve them. Next, make sure and put the effort in. As my Pastor says, "Faith without WORK is dead." In other words if you want to lose (X) pounds by the summer, then you will have to work out (X) times a week at the gym, track, etc. Or maybe you don't want to lose weight but you want to get your eating habits right in the year of 2013, when you go to the grocery store instead of buying what you normally buy, you are going to have to put the effort into buying more nutritious meals and snacks in order to see that change. Lastly, would be the part that many of us including myself often struggle with, staying at it, not giving up. Staying persistent long enough to get those results that we want is key. Many times we may be on the right track for a week straight then all of a sudden we begin to fall short, which don't get me wrong, as long as you pick it right back up, you have nothing to worry about. It's when we begin to give up, when the problem occurs. Don't get discouraged, don't worry you will not always feel like getting up and going to the gym and you may not always want to eat those healthy meals, but ALWAYS remember why you began the race in the first place. You did it for CHANGE!

Since my change has become my lifestyle I have given myself another challenge and change for the year of 2013. Which will involve more training in the gym, eating healthier and continuing to inspire large numbers of people around me. I have a vision of a official beach body for the summer of 2013, Abs and all!! ; )

Remember "Change is inevitable." Expect it!!

Peace, <3 and Happiness!

YM