Sunday, December 30, 2012

Let's have a heart-to-heart before the new year

Forgiving does not mean you have to agree to something you don't believe in; it just means you're willing to let go the old and move forward to a new. 

If you and someone are on a different page at this time, allow each other the free will to choose and the lessons that follow. Let the other learn from their choices and evolve at their own pace. Don't try to control it—it is not up to you to decide the pace at which the other person evolves. What is up to you, however, are your deliberate choices to better your own being. 

Bear in mind that when you hold a grudge, you are in essence holding on to all the negative feelings that come with it. These toxic feelings are yours—not someone else's; they belong to you because you are the one holding on to the grudge. To achieve true wellness, you must first let go of this toxicity by letting go of the grudge. Forgive.

And no, you do not have to be a part of something you don't agree with in order to forgive. You can move on, turn a different page, find something that serves you better, while also having forgiveness in your heart. So forgive and forget-the-grudge, however, always remember the lesson! 

We do not attract what we want; we attract what we are. Consequently, the universe offers us experiences that match our giving, supportive nature or lack of it. The way you pay attention to the world can make a huge difference in the way you experience it. So if you really want to see change for the better, you must first be the change you are seeking. 

Be aware of where you focus most of your attention. Remember: You are the product of your thoughts; loving thoughts make you kind, miserable thoughts make you a downer, joyful thoughts make you spread more light. So how do you spend most of your thoughts?

This coming 2013, do yourself a favour—give the gift of Forgiveness. Start by forgiving yourself... And if there's someone you're contemplating on forgiving, this is the time to do so. You deserve to nourish your spirit with this empowering choice. Do not settle for anything less! 

Here's wishing you more ABUNDANCE in love, health and prosperity for the new year! :) xo

Thursday, December 27, 2012

How to Stretch Safely - A Quick Tip

Here's why you should NOT bounce during your stretches! I've seen too many people vigorously bounce their body one way or another in order to try and reach further, or bend into position more. Not a good idea! Find out why on this quick tip video.

While you're here, why not click here to learn how to stretch all your major muscles safely (without pain).

Or click here to learn some simple back stretches you can do anytime, anywhere to alleviate discomfort. :)

Tuesday, December 25, 2012

A special holiday message from my heart to yours

A single moment of misunderstanding can be so poisonous that it makes us forget the countless loving moments that existed. From today onwards, keep this in mind if you should decide to stay angry at someone. Ask yourself if it's truly worth keeping anger in your heart—contaminating your spirit. Or is it better to forgive, walk away from the old, and move forward into a new. The gift of forgiveness can be the most enriching gift you could offer... to yourself, and to the other. 

Remember: Happiness is always an inside job! :) Merry Christmas and happy holidays, everyone! Xo

Monday, December 24, 2012

Pre Turkey Dinner Workout - Cardio and Strength Training (Week 5)

Hope you enjoyed Week 4 of the 10-Minute Body Burn with Me. Get the full details on Week 5 workout here.

Before you even devour that huge meal, let's rev up your metabolism to burn fat. You can start burning a ton of calories before you even put the calories in your body.

This workout is designed to produce an "after-burn effect." This means you will continue to burn more calories even after the workout is over because your body will be expending more energy through the day in order to recover from the workout. So you can have that festive meal without guilt! 

Let's have fun together! Put in your best effort—no matter what fitness level you are, you can create the after-burn effect with me. Let's get on it right now! :)

Here are the details on this workout:

Perform this Giant Set sequence of moves (Move as fast as you can in proper form)
- 60 seconds - 3 lateral jump squat (reaching down outside the foot); climb forward into 4 spider climbers; climb back up and do 1 knee tuck; climb back forward into 2 push ups with shoulder taps.
- 30 seconds - alternating leg up crunch (or v-sit-up)
- 20 seconds - plank jump jacks, and/or plank with alternating contra-lateral raise
- 10 seconds - bicycle
Repeat this giant set 3 rounds back-to-back with little to no rest.

It would be ideal to execute this *WOW twice in the same day or back-to-back, if you want to see even better results! :)

Want to start over at Week 1? Click here for WOW 1Fat-Burn Cardio and Strength Training.

Ready for more than that? Try some of the many other fat-burning 10-minute *WOW workouts here. Take your pick!

(*WOW – Workout Of the Week)

Friday, December 21, 2012

Back Stretches You Can Do At Home or At Work

Learn some simple stretches you can execute anytime to alleviate discomfort in your back, and keep you feeling more relaxed and less stressed.

Most people complain of a stiff or sore back, and they feel helpless. While they wait around hoping to feel better, they continue to feel more and more discomfort and tightness until one day, one simple movement is enough for them to experience an injury. And so you can see how this "snow-ball effect" begins and continues.

You shouldn't feel helpless because your are not helpless! Just learn some simple ways you can nurture your back. The key to stretching your back is to BE PATIENT, move slowly, breathe deeply and do it regularly. This way, you will feel good again. :)

Wednesday, December 19, 2012

How to do a push up properly (and get real good at it, too)

Many people do not know how to execute a proper push up. Even if you're an "advance" or think you're pretty good at it, you should watch this video to make sure you're actually doing it correctly so you don't experience pain or injury down the road.

If you're new to push ups or have never been able to do them perfectly, this is a great place to start so you don't pick up any bad habits. Learn to do it correctly! You can get really good at doing push ups by watching this video now!

Want more challenge? Check out 7 Ways To Challenge Your Push-ups.

P.S. Now that you know how to do a push up properly, why not workout with me? :) Click here to try one of my 10-Minute Fat-Burning Workouts.

Monday, December 17, 2012

Fat Burning Quickie - Cardio and Strength Training (Week 4)

Hope you enjoyed Week 3 of the 10-Minute Body Burn with Me. Get the full details on Week 4 workout here.

Longer workouts do NOT always equal better or faster results. If you've been killing yourself at the gym and your body isn't visibly changing, you can't continue to do the same thing and expect a different result. So let's change it up!

When it comes to getting fit and lean, your body responds to quality over quantity. Learn to super-charge your workouts so you can burn fat, lean out and strengthen up while also cutting your workout time short.

Let's workout together. Just do your best! As long as you're doing your best, you'll always get better. Let's get to it right now!

Here are the details on this workout:

Set 1 (Move as fast as you can in proper form)
- 60 seconds – 6 mountain climbers followed by 6 lunge jumps (or split jump)
- 30 seconds plank with alternating contra-lateral raise
- 60 seconds – 6 spider climbs followed by side lunge jumps
- 30 seconds spider climb push ups
Repeat this set 2 rounds back-to-back with little to no rest.

Don’t be afraid to execute this *WOW or any other *WOW twice in the same day or back-to-back, if you want to see even better results! :)

(*WOW – Workout Of the Week)

Thursday, December 13, 2012

Do you lift others up or bring them down?

No matter who you are or what you possess, each and every one of us have our own battles to fight. You may be good with family, but terrible in business; you may be great at making money, but can't seem to get yourself to workout and stay healthy; you may be excellent with people, yet find it hard to keep your relationship in order. Whatever it is, we all have our strengths and weaknesses, and we are all here to help each other achieve a satisfying balance.

Even good people can make bad decisions or become desperate when push comes to shove; even well-intentioned people can find themselves in disappointingly tempting situations. As long as we are here, we all live under the same Universal Law of Impermanence, that is to say, nothing is permanent — the only permanence in life is change. You could have it all one day and lose it all the next. Nothing is ever for sure. 

So do not pass judgments. You may very well be one of those "good people" who say "that would never happen to me" or "if that were to happen, I would never...". I've come to learn that you can never say never unless you were actually faced with that exact same circumstance you are referring to; you may be suprised with your own actions when desperate times call for desperate measures. 

So let's face it, no matter your age or status, you will make mistakes; you may repeat mistakes; some of you still don't get it; some may get a few things "right" sooner than later; but eventually, most of us will get it "right" enough. To live a life in harmony would then be to observe with compassion. It would be wise to not look down on someone unless you're helping them up. Remember: Judging a person does not define who they defines who you are.

Wednesday, December 12, 2012

Happy 12.12.12 - Do something for yourself!

This is the last day of the millennium with the same numeric day, month, and year. It'll be another 1000 years before you see 12.12.12 again.

Time will fly. You and I will not be here to see that (at least not in the same lifetime) ;). So enjoy this special day and make a promise to do something great for yourself (i.e. be kinder, do something that scares you, try something you never tried before, forgive someone, give your time to someone).

Whatever it is, do it with the intention of leaving your mark as having made a difference. And by that, I mean when you leave this world, at least a hand full of people were inspired by your existence. Happy 12.12.12. :)

Setting the record straight about my regimen

If you take care of your body, it will take care of itself. 

There seems to be a lot of friendly preconceptions (and misconceptions) about my "wellness" regime. :) So here's setting the record straight to show you that I'm only human... perfectly imperfect. :)

- yes, I do eat A LOT.
- no, I don't workout everyday (maybe 3-4 times a week).
- no, I don't workout for hours (I stick to short 30-minute intense workouts and I always stretch after).
- yes, I sometimes like to take a short 10-15-minute power nap.
- no, I don't need the nap (but I choose to have it because they give me a BURST of energy as though I just woke up from a good sleep).
- yes, I get around 6 hours of sleep a night (sometimes 7-8 hours depending on my schedule). Either way, that's more than enough for me.
- yes, I LOVE having wine with dinner.
- yes, I have a "sweet tooth."
- yes, I indulge in savoury desserts 2-3 times a week.
- yes, I have a little low-fat yogurt ice-cream almost everyday if I don't have my dessert.
- no, I don't feel bad about it.
- yes, I do sometimes just drop down right on the spot (at home) and do burpees with knee tuck jumps and pushups if I know I'm going to eat "bad."
- no, I don't feel silly doing that!
- yes, I eat "bad" 2-3 times a week.
- yes, I eat "good" 4-5 times a week.
- no, I don't drink coffee, but I do drink my Matcha green tea every day.
- yes, I always squeeze fresh lemon in my water (I drink at least 8 glasses of water a day).
- no, I don't drink pop (AT ALL).
- yes, I practice deep power-breathing here and there throughout the day (in the car, in the morning, before bed).
- no, I don't like to take any kind of over-the-counter or prescription drugs to combat any discomfort (not even Advil).
- yes, I like to choose the most natural alternative if I feel discomfort of any kind (but I rarely feel any discomfort in my body).
- opps, I just lied! :) Okay, I admit, sometimes I feel discomfort; my muscles may feel sore after a crazy workout (but this kind of discomfort is one that feels SO DARN GOOD!! lol).

So no, I am not "perfect." As you can see, I drink, I like sweets, I don't always get enough sleep, I don't do long workouts — but I do make an effort to create the best balance I can and enjoy everything in moderation. 

And yes, my approach to wellness and fitness is about creating a balance that works for you and only you—not everyone. Because every "body" is a little different, what works for one may not necessarily work for another. But here's the common denominator that works for ALL no matter what your body type — and that is, you can enjoy, but you MUST cooperate with your body. Don't just do enough to survive, but do more to help your body thrive! 

Try new ways, test things out for yourself, consult with a professional. The key is to find your own balance and enjoy the process. If you take care of your body, it will take care of itself. 

Monday, December 10, 2012

Body Fat Be Gone - Cardio and Strength Training (Week 3)

Hope you enjoyed Week 2 of the 10-Minute Body Burn with Me. Get the full details on Week 3 workout here.

No such thing as too old, too new, too advance or too anything. As you know by now, I run through everything very quickly providing modification for every fitness level.

This short workout is just what you need to burn fat, rev up your metabolism, mean up those lean muscle mass and boost your energy level like never before. :) Let’s go! Let’s workout together right now!

Here are the details on this workout:

Set 1 (Move as fast as you can in proper form)
- 60 seconds touch down jump squat, knee tuck jump, walk out to push-up
- 30 seconds palm plank knee drive twist (or torso twist)
- 30 seconds abs sit-up
Repeat this set 3 rounds back-to-back with little to no rest.

Try to get good at this workout and then feel free to do it twice to make it a 20-minute workout for more calorie burn. Or you could always do one of the other *WOW workouts following this *WOW just to keep things different and exciting.

(*WOW – Workout Of the Week)

Friday, December 7, 2012

If it doesn't challenge you, it doesn't change you

Cells are the basic building blocks of life. You are nothing but cells — every organ, every bit of tissue is made up of cells. The number one thing that will make your cells weak is decreased workload. Making less demands on your body makes cells atrophy and weak. The way to get weak in anything is don't challenge yourself anymore.

The reason people get fragile and their bones get weaker is because they don't challenge anymore. People who are most physical make the biggest demand have the greatest strength—whether it be the muscles, the mind, the human emotion, the spirit.

When you're challenged, you use your courage, and it gets bigger by demand. But when you don't use it, it gets weaker; it's the law of life: If you don't use it, you'll lose it.

Today, I want to challenge you to devote a little time everyday for this entire week doing one thing that challenges you. It doesn't have to be anything major—something small is just fine... I challenge you to experience for yourself how this deliberate intent on your part will positively shift you at the end of the week.

Monday, December 3, 2012

Lean and Mean: Cardio and Strength Training (Week 2)

Hope you enjoyed Week 1 of the 10-Minute Body Burn with Me. Get the full details on Week 2 workout here.

No such thing as too old, too new, too advance or too anything. As you know by now, I run through everything very quickly providing modification for every fitness level.

This short workout is just what you need to burn fat, rev up your metabolism, mean up those lean muscle mass and boost your energy level like never before. :) Let’s get it done, right here, right now!

Here are the details on this workout:

Set 1 (Move as fast as you can in proper form)
- 20 seconds wide squat jump reach
- 40 seconds wide squat burpee with 2 push-ups
Repeat this set 3 rounds back-to-back with little to no rest.

Set 2 (Move as fast as you can in proper form)
- 40 seconds ab crunch toe-reach (with alternating leg-up)
- 20 seconds plank jump jack
Repeat this set 2 rounds back-to-back with little to no rest, and then do the third round with the following timed interval to finish it off:

- 20 seconds ab crunch toe-reach (with alternating leg-up)
- 20 seconds plank jump jack

Do try to get good at this workout and then feel free to alternate between *WOW 1 and *WOW 2 to keep things exciting. And don’t be afraid to do more than one of these 10-minute workouts back-to-back, or on the same day.

If you're ready for *WOW 3 join me here for Body Fat Be Gone: Cardio and Strength Training (Week 3).

(*WOW – Workout Of the Week)

Friday, November 30, 2012

How to do squats and jump squats in proper form

Think you know how to do proper squats? You may want to double check here and see if you are in fact doing them correctly, or if you're just hurting your knees and don’t even know it! 

Whether you've done them before or not, this quick tip will help you get really good at executing proper squats and jump squats to strengthen, define, and mean up your legs. When you can execute these moves correctly, then you are ready to add weights if you want to further sculpt or add more lean muscle mass. 

No matter how old, how new or how advance you are, you must learn to always execute with proper form so you can avoid injuries and continue to remain strong for many years to come. Follow this simple tip to get your legs super strong. This way, you'll feel empowered in your daily activities while also improving in your fitness or athletic performance.

P.S. Now that you know how to do proper squats, why not workout with me? Join me for my 10-Minute Body Burn guaranteed to burn fat, rev up your metabolism, mean up those lean muscles and boost your energy level like never before. :)

Try this *WOW with me: Fat Burn: Cardio and Strength Training (WOW 1)

(*WOW - Workout of the Week)

Wednesday, November 28, 2012

How to stretch all your major muscles without pain

Here is a simple sequence of stretches you can perform everyday at home or after your workouts to nurture all your major muscles, release tension (especially in your back) and recover from soreness.

I've added modifications to the moves so that no matter how old, how new or how advance you are, you will enjoy them and will want to do them consistently... especially when you start to feel improvements in your daily movements and notice less tension or pain in your body. 

I cannot stress how important it is for every one of you to stretch your muscles. Daily movements (repetitive movements at work and at home), not enough movement, too much movement or intense use of the body... ALL this can cause the muscles to shorten, tense up or feel tight (stiff) and sore. As a result, you will lose flexibility (range of motion), and become prone to injuries and feeling aches and pains. 

ALL this, then, decreases the comfort of your day-to-day movement; compromises your athletic or fitness performance; and not to mention, causes you to experience back problems sooner if not later. Strength training and cardio exercise is good, but not good enough without the stretches. They have to go hand in hand. Most people don't realize this until it's too late.

I have to credit the strength of my body to the fact that I stretch. I wouldn't be able to perform as well if I were to focus on strength training and cardio without also including my stretches. There has to be a balance, like most things in life.

Be patient when stretching and keep breathing deeply. Be mindful as you move so you do not overstretch or overdo it because that can have a negative impact on your body as well. Just move slowly, be mindful and listen to your body every step of the way. Relax and enjoy! :)

P.S. Since you’re going to know how to stretch properly from here on, why not try one of my Fat Burning 10-Minute Home Workouts? See if you can keep up with me! ;) Click here for your 10-Minute Body Burn with Me.

Tuesday, November 27, 2012

Fat Burn: Cardio and Strength Training (Week 1)

Enjoy this 10-Minute Body Burn with Me. Get the full details on this workout below.

I want you to look and feel your best for the holidays! So here it is...

All you need to do is workout with me 10 minutes a day from wherever you are. I know you may have been unmotivated in the past, or perhaps you just don't have enough time. Some of you travel and have no access to a gym. 

Some of you think you're "too old" or "too new" for this. If you're fragile and weak it's not because you're old, it's because you have not been using your body the way it was designed to be used. Somewhere along the way, you stopped challenging your body. Without challenge, your body cannot grow strong. Your muscles and bones deteriorate or become fragile when they don't get challenged the right way. And what you don't use, you will lose. 

It's not too late to change your mind!

You do not need anything to get in shape or to feel good in your body — let alone excuses! All you need is you (your own body weight) and 10 minutes a day right where you are! I will be right there working out with you!

I'll keep our workouts short and simple and brief you on proper form. I'll show you various modifications so you'll love the challenge and be able to execute the workout whether you're a beginner, intermediate or advance. Your muscles will burn! You will blast fat fast! 

I KNOW it works! I've put some of my clients to the test, and they come back each week feeling stronger and having more energy. They even report their clothes fitting better. 

No more than 10 minutes will go by and your workout is done for the day! This will improve your metabolism and overall circulation, strengthen and tighten your muscles, exercise your heart and improve your stamina. So, no more excuses. Just get it done, right here, right now! I promise to educate and entertain you through the entire workout. :)

Here are the details on this workout:

Round 1 (Move as fast as you can in proper form)
- 1 minute round-the-clock jump squats (30 min. clock-wise, 30 min. counter clock-wise)
- 30 seconds push-ups with shoulder taps
- 30 seconds mountain climbers (or spider climbers)
- 15 seconds bicycle

Round 2 (Repeat round 1 with these different timed intervals, moving as fast as you can in proper form)
- 40 seconds round-the-clock jump squats (20 min. clock-wise, 20 min. counter clock-wise)
- 20 seconds push-ups with shoulder taps
- 20 seconds mountain climbers (or spider climbers)
- 20 seconds bicycle 

If you're ready for *WOW 2, click here for Lean and Mean: Cardio and Strength Training (Week 2) 

(*WOW - Workout of the Week)

Friday, November 23, 2012

Let's make your heart smile and your cheeks hurt!

Can you imagine getting all your friends and family to do this video with you?? This is a must-watch video. It will make you smile, laugh and cry all at the same time. In just 6 short months, this video has already received well over 16 million views. Please watch it now. This well-thought-out display of love, creativity and humor will make your heart smile and your cheeks hurt lol. Enjoy! :))

Thursday, November 22, 2012

The power of gratitude and thanksgiving

Gratitude is powerful. It is difficult to start "trouble" with a person who is in a true state of gratitude. This divine state can influence human behaviour and neutralize even the biggest conflicts.

Gratitude is nothing short of nourishment for the soul. When you feel thankful each day for all the little things around you, a certain calm and peace washes over you that no man-made substance could ever compare in degree, safety and sustainability.

My dear friends, family, and clients, thank you today and everyday for being in my life in one capacity or another. Whether through your presence, support, conversations, comments, questions, constructive criticisms, or compliments, each of you serve a purpose in challenging me to become better at what I do and more importantly, inspiring me to be a better person all around. I am truly thankful for each of you.

Happy gobble gobble day to my fellow Americans! :) xo

P.S. Let's have thanksgiving everyday in our own way!

Monday, November 19, 2012

12 ways to speed up your metabolism right now!

I've heard people ask why the weight loss strategies they've used in the past (like reducing calories and avoiding junk food) no longer work. The frustratingly simple explanation is that weight loss gets harder as we get older, in part because our metabolism slows with age. Metabolism is a process in which your body burns calories from foods you eat and convert them to energy you can use.

Research shows that in women, metabolism declines by an average of 2-5 percent per decade, starting at age 20. For the average man, metabolism begins to decline at age 25. But here’s the good news: There are simple ways you can tweak your daily routine to counterbalance this natural dip. 

Certain activities, supplements, foods, and beverages can speed your metabolism; the faster it burns, the more calories you use, and the more fat you lose over time. Here are 12 ways you can fire up your metabolism around the clock. Some of the tips are challenging (lunges and planks) and some you'll actually love (evening glass of wine). Try to follow as many of them as you can every day to help your body find its healthy weight.

1. Eat more fiber & protein
In the process of digesting food, your body actually burns calories. This is called the "thermogenic effect of food." Certain types of food are tougher to digest and require more work by your body to break them down. Foods high in fiber and protein tend to have higher thermogenic effects — meaning your body generates heat and uses more energy to digest them, hence, raising your metabolism. 

As usual, be mindful of your portions. Don't eat more calories than you burn in a day. Learn more about your daily calorie intake here.

2. Go for the “After-Burn”
The more intense your workout, the more calories you'll continue to burn long after your workout is over because the body consumes more oxygen, a crucial player in metabolism, when it's recovering from exertion. This keeps your fat-burning metabolism higher all throughout the day. 

It's best to do a high intensity workout at least 2-3 times a week and do low intensity workouts the other days. Even going for a brisk 15-minute walk (a trip around the block) can triple your metabolic rate. And smaller 10-minute workouts done regularly can keep your metabolism fired up! Try one of my 10-minute home workouts here.

3. Drink at least 1 liter of cold water daily
The fat-burning process of metabolism needs water to work effectively. Not only does water help prevent you from getting bloated by flushing out waste, it also triggers the sympathetic nervous system, which in turn stimulates your metabolism. On top of that, cold water may raise your metabolism by forcing your body to burn extra calories to warm up the cold water you drink.

4. Do something when you wake up
Do a little yoga or mini exercise routine. Something as simple as a 8-10 minute session can double your metabolic rate first thing in the morning.

Morning workouts give you a longer lasting “after-burn effect” (as described in point #2 above). This helps you burn more calories during the day. On the other hand, you also get the after-burn with evening workouts, but your after-burn won't last as long since you'll probably end up going to bed in the evening; and when you sleep, your metabolism slows back down.

5. Eat a proper breakfast
Eat a protein-packed or fiber-rich breakfast. Digesting protein takes up to seven times more energy than digesting carbohydrates or fat. Have some eggs for protein, or have some oatmeal for fiber. Even a refreshing green veggie drink will do the trick.

It’s best you eat a breakfast that consists of protein and fiber (as mentioned in point #1) to boost your fat-burning metabolism earlier in the day so you can burn more fat. Skipping breakfast can make your metabolism (which is already slow from you sleeping 6-8 hours) even slower. That, or you end up overeating at lunch from feeling overly hungry.

6. Build and maintain lean muscles
After age 30, we lose 3 to 8 percent of our muscle mass per decade, which is one of the main reasons metabolism slows. To counteract that loss, aim to do 2-3 30-minute strength training sessions a week using moves that engage as many muscles as possible (such as squats, lunges, planks).

1 pound of muscle can burn 5-14 calories a day. So when you put on 5 pounds of muscle, your metabolism can burn 25-70 extra calories a day. Also, because muscle takes up less space than fat, as you replace your body fat with muscles, you will look 5-10 pounds slimmer (regardless of your weight).

7. Drink green tea
This miracle beverage pairs a little caffeine with a compound known as EGCG. This compound causes the brain and nervous system to run faster helping you to burn more calories — and together they create an even greater bump in metabolism than caffeine alone. Learn more about benefits of green tea, especially Matcha green tea - the most powerful kind.

8. Get enough calcium in your diet
Calcium, which is a metabolic trigger, can help improve your muscle-to-fat ratio in two ways: It binds with fat to reduce the body's absorption of fat. And any remaining calcium typically circulates in your bloodstream, helping to break down fat cells. You can get your servings of calcium from almond milk, or low-fat dairy like yogurt, cheese, or skim milk.

9. Add herbs and spices to your meals
Different studies have said that spices can increase your metabolism by 8-20% for at least 30 minutes after eating them. For example: An Oxford University study proved that hot peppers can increase your fat-burning metabolism by adding just 3 grams of chili peppers to meals.

In a British Study: Spicy mustard made people burn an extra 45-75 calories over 3 hours.

Jalapenos (cayenne pepper) contain capsaicin which stimulates metabolism, speeds up heart rate and reduces "bad" fat in the arteries. All you need to do to get a metabolism boost from spices is to add a little bit of cayenne pepper or spicy mustard to your favorite recipes. Learn more about super spices here.

Garnish with dill weed or chivesBoth of these herbs are packed with kaempferol, a flavonoid that has been shown to increase the production of metabolism-spurring thyroid hormones by about 150 percent. 

10. Improve your thyroid function
People who have hypothyroidism (a thyroid dysfunction) or slow metabolisms add more selenium, vitamin E, iodine, zinc and copper to their diets to naturally treat hypothyroidism and help speed up their metabolism.

Your thyroid basically regulates your metabolism and you may be able to increase your metabolism simply by eating more seafood, nuts and seeds because all of these foods are high in the mentioned nutrients.

11. Get enough rest
Irregular sleep patterns can disrupt the circadian rhythm of your cells, throwing your metabolism out of whack. Do your best to get a steady 7-8 hours of rest each night. 

12. Unwind with a glass of wine
Alcohol can raise your metabolic rate for up to 95 minutes. Wine is a great option because of its antioxidant benefits. But just like anything, don’t overdo it! Too much alcohol can poison your body! Just enjoy a glass or two to reap the benefits. :)