Wednesday, March 27, 2013

Body weight exercise to burn fat, strengthen muscles, increase stamina

Get super fit with this high-intensity combination of strength and cardio exercise that targets every muscle in your body, gets your heart racing and burns loads of calories. No messing around here — no wasting time! Just get it in and get it done. Less time in the gym means more time for other things. Besides, all you really need for this workout is a bar and you can do it anytime, anywhere.

Don't worry, there are also modified versions of this workout for beginner and intermediate. :) Get all the details on this workout, as well as, modified moves here:

Quick tip on choosing the right weight for this workout if you're using free weights or machine: Choose a load where you can complete the reps recommended, providing the last few reps present a major challenge to complete, but you manage to complete it in proper form regardless. (That's generally how you want to choose your weights.)

Repeat this as many times as possible — minimum of 5 rounds. Each time you repeat this entire sequence, decrease the first exercise by 1 rep. In this case, the first exercise is the seated row. First round is 10 reps, next round is 9 reps, and then 8 reps and so on, but no less than 5 reps.

- 10 seated row (machine)
- 5 push up on knees
- 10 half jump squats

Repeat this as many times as possible — minimum of 5 rounds. Each time you repeat this entire sequence, decrease the first exercise by 1 rep. In this case, the first exercise is the seated row. First round is 10 reps, next round is 9 reps, and then 8 reps and so on, but no less than 5 reps.

- 10 seated row (machine) or lat pulldown (machine). Alternatively, you can do assisted pull-ups with bands or steps set up in advance.
- 5 regular push ups
- 10 jump squats with a half knee tuck

Follow the program instructions on the video to execute the exercises below. :)

- narrow grip pull-ups (hanging or supine)
- alternating one-leg push ups
- jump squats with full knee tuck 

Want to join me for a 10-Minute Body Burn to blast fat fast? We can do the entire workout together. Can you keep up? ;) Check it out here.

Saturday, March 23, 2013

One way to maintain a healthy weight with food

When it comes to food, your day-to-day does NOT have to be the same in variety or amount, even if you're trying to lose weight. You've got to eat according to your plans for the day.

To give you an idea: my eating choices are for the most part quite premeditated. I eat according to my goal/schedule for the day. If I know I'm going to have a busy day of meetings, running around, or teaching, then I know I have to eat more for the right kind of energy to keep me going and alert. 

If I plan to do one of my intense short workouts in the morning, then I'll eat a little more (carb) and good fats the night before to provide my body the best fuel for a quality workout. Then after, I'll make sure to get a little more protein that day to help my body recover after the workout.

If I know I'm going to have an easy day or may be sitting around on my butt for the most part, I'll lessen my food intake and try to keep portions small and clean.

However, if I should decide I want to eat whatever, or if an unexpected event takes place, no problem! I don't beat myself up. I just go with the flow. I will allow myself to enjoy (with mindful awareness), and I would plan to clean up my eating tomorrow; I could do a quick intense workout, or clean up my eating, or do both if I felt it was necessary.

I make an effort to be mindful of my actions (from what I eat, how I move, to what I think, say or do). I choose to make a conscious effort to restore balance and harmony in my body. This way of living for me did not happen overnight. I had to slowly rid of old habits that were not serving me well in order to get to a healthier lifestyle. 

Maintaining a healthy weight requires a holistic approach that combines proper rest, good workouts, being mindful of when and what you eat, and how much; and take action when it's time to clean up your act.

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

Wednesday, March 13, 2013

Careful what you ask for cause you WILL get it

Most of us believe we don't usually get what we ask for in life. But the thing is—beyond the superficial, on a much deeper level—we have always gotten, are getting, and will continue to get what we ask for.

If you ask for more courage, everything will happen to challenge you to have more courage; if you ask for success, you will experience mistakes or failures to drive you to succeed; if you wish to find true love, somehow you will be challenged to remain loving even when others are not. Paradox, isn't it?

Perhaps it would be wise to embrace the paradox of life. This is the only way you can build more courage, strength and wisdom, and be rewarded along the way. Embrace the light and the dark because both light and dark cannot exist in their fullest expression without their counterparts.

In other words, you need both light ("good") and darkness ("bad”) in order to create a whole picture. And so it is that you, too, have to experience your “good” and “bad” in order to be whole. See the irony here? 

Everything that is happening is not happening "to" you but is happening "for" you. Everything is happening to help you grow into the fullest expression of yourself – nothing is out of order.

The more you realize this, the friendlier your life experiences will be. So next time you wish or ask for something, be ready to let go and let things flow if you want it to work. What does this mean for you? Perhaps my article can help. 

Friday, March 8, 2013

Here's a cleansing and delicious drink for you!

Want another cleansing, delicious drink to nurture your body? Try this tasty treat with ginger. 

Ginger, like garlic, is used to treat many conditions. It helps with seasickness, dizziness, cold sweating, inhibitor of inflammatory compounds, antioxidant properties, nausea and vomiting that is usually associated with pregnancy and much more.

It is also used to promote the release of intestinal gas, due to its carminative compound. ;)

Put into a blender a one-inch-size (diameter) slice of ginger, 1 celery stick, handful of parsley, 1/4 pineapple (remove skin), and add water if you find it too thick (optional). Then, blend until smooth. Enjoy!

Wednesday, March 6, 2013

You should just eat what you want and enjoy!

Why not just eat what you want and enjoy it?? Life is for enjoying, so go ahead, eat! Have fun! We're only human and we won't be alive forever anyway...

BUT here's the thing you need to understand: you want good health so you can live a "quality life" while you're here. Most people take feeling tired, groggy, run down, depressed as NORMAL... It's not... It's only normal if you do not know what wellness feels like. In other words, you haven't yet created your own happy balance – mentally, physically, emotionally and spiritually. 

Wellness means finding YOUR balance... the kind of balance where you're able to enjoy eating the things you like and still maintain your health and enjoy your life without feeling deprived in any way.

Here's a quick tip: If you're eating well-portioned, clean, nutritious meals most times of the week (let's say 70% of the time), then the other 30% of the time, reward yourself and have some fun! Your body is an incredible machine that can handle the "bad" days you have some of the time IF you're good to it MOST of the time. Find a way to cooperate with your body. Remember, you are what you eat!

If you don't know how to go about this the right way for you, please contact me here on I've been able to teach people how to enjoy eating to lose weight or simply get healthier. And in as little as 5 days, they've been able to feel empowered in their bodies. 

This knowledge I share with clients also allows for HEALTHY weight loss. So if they want to, they can lose 5 lbs in 5 days and keep it off FOR GOOD... Or, take it even further and achieve even more good. I make it my priority to keep things super fun, simple and self-sustaining so you cannot help but want to follow through! 

Contact me for your customized 5-Day Plan to a better body. Email:

Friday, March 1, 2013

No more excuses starting today - March 1!

No more excuses. If you really want to get your wellness in order, just do it already! Start now, first day of the month! Wellness With has been diligently offering you information and inspiration so you can't say you don't know where to start. Please take advantage of this and enjoy living well!

- Want to stop eating junk food, but don't know how? Quickly drink a glass of water, rinse your mouth with mouthwash (or toothpaste). This will help switch your taste buds and appetite off from your cravings! Want more quick tips? Click here.

- Want healthy, delicious food/meal ideas to nourish your body and keep fit? Click here for ideas.

- Not sure how many calories to consume to maintain your weight, gain weight or lose weight? Check this out.

- Feeling low in some way? Get some insight and inspiration to nurture your spirit and get some clarity. Click here.

- Don't have time to workout? Don't have equipment? Or need motivation? Try these killer 10-minute fat-burning workouts with me sure to change the way you look and feel. Click here to get started.

…Be sure to try out the WOW's (Workout of the Week). I've offered modifications there so no matter what your fitness level (beginner, intermediate or advance), it will challenge you in a way that it should.

Remember, if it doesn't challenge you, it doesn't change you!