BLAST BELLY FAT

Helpful foods to incorp to your daily routine

oatmeal, a great start to the day

almonds, make sure you have the right portion size to keep you full without bloating you

olive oil, you can also use EARTH BALANCE BUTTER

non dairy butter (tastes just like) made from oils!

berries, contain lots of fiber, and fructose does not spike blood sugar levels

eggs, B12 metabolizes fat, if your cholesterol is high, lose those yolks

beans, protein & fiber rich, replace meat protein at least 1 meal a week to divert from the saturated fats

lean meats & fish, more calories are burn doing the digestion of protein vs carbs or fat

watch quality of protein & be careful of quantity as

whole grains, HEALTHY CARBOHYDRATES, fiber will make you full =less intake

peanut butter, healthy fat that taste FANTASTIC, again serving size IMPORTANT no O.D.ing

on top of the taste, contains niacin which will curb belly bloat, unless you eat the jar

greens greens greens, those high in fiber like spinach in a salad will help will you up without the empty calories, greens provide so many vitamins & minerals why not shovel em in?

calcium, helps break down body fat....i am anti dairy, but every now & then my monkey & i need a little yogurt. turns out it is helping fit into my pants better as well!

avocados, high high in mono-saturated fats, gobble em up kids

tea, green tea esp is great for boosting your metabolism - steeping vs bottled please

ANTI STRESS FOODS - grapes, buckwheat, millet, oats, apricots, dates, raspberries, asparagus, beets (great for circulation), brown rice, sun flower seeds, ginger, chamomile, shrimp, dark chocolate :)

if that is possible i'm DOIN it!

as some of you know, due to previous blogs i have written

there are many causes for belly fat or belly bloat

women, thank god, tend to hold weight here

along with inner/outter thighs

these feminine places are the last to go ALWAYS

so if you have had babies, are stressed out, lost a bunch of weight or just are having trouble toning the belly region, here we go

this will be a commitment, with a rewarding end result

STRESS is a huge factor in belly bloat/fat

cortisol is not our friend, calm the F down

your hormones can be off from stress & life

if you are really struggling get checked PLEASE

WATER RETENTION - kinda sucka

if you tend to retain, stay away from the salt ok!?

usually there are certain times that you hold more water

for those times get an organIc DANDELION tea

drink at night before bed

and drink LOTS of water the next day

THE MORE WATER YOU DRINK THE LESS YOU WILL RETAIN PEOPLE

BABIES - CUTE & CUDDLY MAKE YOU CUTE & CUDDLY

that extra baby weight, tummies will bounce (punn) back

watch water intake, wear a tummy wrapper when doing cardio

basic pelvic floor exercises along with simple lower ab exercises

ABS IF DONE CORRECTLY DO NOT NEED TO BE DONE BY THE THOUSANDS

MOUTH FULL

this is why i work with blood sugar stabilization

it is the most effective way to take weight of & maintain it

LIFESTYLE

When you eat refined foods like white bread,

it triggers a series of

events, starting with elevated blood sugar levels

followed by an increased insulin response,

which can cause fat to be deposited more readily.

But eating a diet rich in whole grains (which also tend to be higher in fiber)

helps improve insulin sensitivity.

This, in turn helps the body more efficiently use blood glucose,

lowers blood glucose levels, and reduces fat deposition.

GOT IT?!

WHO WANTS SOME BREAD in there pooch?

i would like to also add

eating less & working out more

doesnt always mean weight loss

sometimes you need to eat more

(but balanced) & chill out on the cardio.

it is doing nothing but tiring you out!

LISTEN TO YOUR BODY

-if you are tired, you will get more health benefits from sleeping that training

-if you are injured, heal BINGO, that was hard

-if you are hungry eat, another SHOCKER

dont let yourself get so famished

that you stuff garbage into your mouth

hunger =consumption of things we really know we shouldnt

-dont use food as a treat or reward

as long as we are doing that,

every time we are upset

we will give in to emotional eating

-drink more water

-drink calming teas

-get massaged

lymphatic drainage is a great body detox

if the circulation is going

you are more likely to cut down

cellulite, skin problems & sleep issues

-learn moderation

-journal your foods, sometimes it helps to do it the day before to set them in stone

-laugh, your abs & cortisol levels will thank you

KNOW THIS

our bodies are sacred,

no two are alike, and they are all beautiful

we are harder on ourselves than anyone else

we can always find something wrong

it is good to have a goal, but be nice to yourself

eating healthy is a step to be proud of

exercising is a step to be proud of

positive reinforcement is a giant step

as well as treating yourself with respect & love

if you can achieve these things, your belly wont matter

and as luck will have it, it will disappear when you arent looking!

BE WELL, LOVE THOSE AROUND YOU & THE ONE YOU'RE WITH

how do i drink more water?

for years i have been telling clients, friends & family members to

PLEASE DRINK MORE WATER

if you do nothing else, hydrate

water has the power to change your digestion, skin & energy levels

mom will only drink flavored water, which i cannot stand

rachel, adds crystal light to her water, and that seems to work

if the flavors get people to intake more H2O, hey I'm down for THAT

you can & should add lemon to your water, to push everything through

it also has a metabolizing effect

you should have water with you where ever you go

just be careful about leaving plastic bottles in the sun or in your car

invest in a water kanteen

saves money & is better for the environment

A STRAW

has been my greatest ally

in the journey to better hydration

for some strange reason

a client told me that she will drink more water

if it is from a straw

WHATEVER WORKS

and whatdoya know..........

it worked for me

I LOOOOOOOVE WATER, but there are some days that the glass can just sit next to me on my desk, or the bottle will be in my hand practically all day at the gym, and i just dont get to it

the straw is inviting

what works for you?

your weight divided in half in the #oz your should be drinking daily......PONDER THAT

stick that in your straw and slurp it xo

Buddhism Philosophy

damn......

THE FIRST NOBLE TRUTH

because we were born, we experience suffering - not only suffering as grave pain, but also

suffering as the instability, the sorrow, the hollowness of life. sometimes the distress is simply dissatisfaction that things dont go the way we wish they would. sometimes the discomfort is minor; sometimes the pain is unspeakable.

THE SECOND NOBLE TRUTH

the cause of suffering is due to ignorance & attachment. we look at our personal histories, our bodies, our thoughts & feelings & we conclude, "that is who i am". when we do this we become consumed and exhausted. we might see sadness, amusement, anger, kindness; we might feel physical pleasure, then discomfort, then relief, the apprehension as the discomfort emerges again. we might see ourselves as a powerful one moment, powerless the next. as our thoughts & feelings & sensations shift & change, any superficial idea of who we are unravels.

we may strive mightily to hold it together, because we fear being NOTHING, being NOWHERE. as long as we are ignorant of what lies below the surface identifications, the teachings say we will be unhappy.

i honestly believe that to be true

& have first hand experience

it is still something i struggle with daily

there has been enough personal work/growth

for me to recognize when my ego is taking over

what you do, is not who you are

you cannot be defined by your

appearance, your actions or your stature.

we cannot let our actions/bad decisions take over.

our hearts need to over power it all.

if there is nothing in your heart, you are empty...

your actions will be empty and you will constantly

need to search to be fulfilled

look at what you have in your life

at the core

at the very depth of your happiness

why cant that be the fuel for your fire

WHAT ARE YOU SEARCHING FOR

IT IS ALL RIGHT IN FRONT OF YOU!

we experience suffering because we are human

but we give each experience more meaning that it's worth

you can chose to end that suffering

by making yourself valuable to YOU

be that person you are proud of being

i posted on my fan page today...

NEVER suppress what you want due to circumstance

it doesnt matter what day tomorrow is

or what tasks you need to preform

tomorrow you are who your soul tells you to be

that person who smiles at EVERYONE

that laughs uncontrollably even though people can hear

hold doors open

watch the sunset in awe

and let that feeling, RIGHT THERE, stay with you

your calling is in the peace you find in silence

so let yourself be silent

just feel,

love...

listen

stop wasting time feeling sorry for yourself

or making excuses

we ALL have a story

it can make or break us, if we allow it

fight through the ignorance & attachment

in the words of en vogue

"FREE YOUR MIND, AND THE REST WILL FOLLOW"

TRUST & be trusted

there have been many truths told about why so many people have issues with this one word

how do we get to a place of comfort with ourselves

when do we truly trust ourselves

with decisions

with love

with responsibilities

with confidence

how can we truly trust another, if we haven't figured out how to get to this place

if bonds were broken with family members

if trust was broken in a relationships

when business deals have gone sour

these instances will create a story/reaction that we carry with us

naturally we will continue to approach NEW situations

with our jaded perspective

how do we regress back to that childlike state

where the world was the magical place full of love & possibilities

acceptance,

that this is where you are, not who you are

these are the experiences that have shaped your life, but dont define your life

you have the choice the change that jaded perception

the choice to treat each situation as a new

make the decision to choose a new path,

BUT you must know that you are strong enough to get off the old one

those instinctual feelings of distrust will always come up

like a little kid that wells up with tears

the feeling in your chest

that you have lost something so dear to you

this is a human reaction

but what we do need to learn & come to terms with

is that habitual reactions are just that!

something we are accustom to,

not something we need to do forever

habits can be broken with time & hard work

acknowledge those feelings & recognize

the work you have done.

this situation is not anything other than

WHERE YOU ARE RIGHT NOW

you have made the choice to be there

but you can choose to be there or not

at any moment of any day

you have the power to change YOUR LIFE

LOVE & BE LOVABLE

TRUST & BE TRUST WORTHY

LEARN FROM YOUR MISTAKES

BE ADMIRABLE.......TO YOURSELF

RESPECT IS THE MOST IMPORTANT FACTOR IN LIFE

RESPECTING EACH SITUATION & PERSON FOR WHAT THEY ARE

EXPERIENCES & TEACHERS

RESPECT YOUR PATH

EMBRACE YOUR STRUGGLES

you are just where you are meant to be

"let the monkey breath"

a saying made famous

by the one & only Alex Meekcoms......miss you crazy girl

ladies...

LADIES

tis summer yet again

and we all love to work out and sweat

here is a little helpful reminder

DO NOT

wear spandex all day

"LET THE MONKEY BREATHE"

sorry boys this one is for the girls

but here is a little helpful tip for ya'll

BABY POWDER

summer is the season of wet bathing suites

long outings

sweaty workouts

one after the other,

for me, if i am lucky enough to put a bathing suite on

dr's orders: wear breathable fabrics

as an active woman

we need to know how

to take care of our

NETHER REGIONS

sometimes that means taking a day off.....

or allowing a cool breeze :)

HERE IS OUR

SUMMER,

STAY FRESH CHECK LIST

-wet workout gear or a wet swimsuits should be removed as fast as you can,

because a damp environment is not a happy place to be

-don't use scented powders, or scented lady products, they contain chemicals and perfumes that upset the natural balance of "good" bacteria and other micro-organisms

-controlling your blood sugar levels to reduce your risk of infections.

NEW NOTED FACT:

high blood glucose levels are linked to infections of all kinds!

which makes sense,

when the balance of the body is off

anything can happen

did you ever think.....

that what you ate effected what goes on inside your trousers?

not just the noses that may or may not come out of them,

but the happiness of your pikachu!

(thank you CHELSEA HANDLER)

anything high in starch or DUH, yeast can increase your chances of infection

BREAD & GLUTEN EVEN BAD FOR YOUR LADY!

-eating yogurt that contains live cultures/natural, "friendly" bacteria, may help prevent summer time problems

this is great quick, refreshing breakfast on the go!

-carrots are easy to find all year round and have strong anti fungal properties.

-seaweed is rich in iodine and one of the best foods to prevent naughty bacteria

-apple cider vinegar, raw and unfiltered, restores the balance of bacteria in the GI tract

a healthy diet & managing stress is key here monkeys

In general, well-balanced meals and allowing yourself "me time" helps keep your immune smiling

if you tend to have an acidic system, and you would know, stay away from

dairy products such as cheese, breads, sugars, peanuts, mushrooms, and melons

Yeast eats processed sugar in the body.

Processed foods, or those made from white flour, are also to be avoided.

Do you think the the bikini gods came up with these guidelines?

IT SOUNDS TO ME,

LIKE: IF YOU STAY CLEAN IN YOUR DIET, YOUR SYSTEM WILL FLUSH OUT THE BAD, KEEP THE GOOD AND YOU WILL LOOK PRETTY DAMN SMOKIN IN YOUR

DRY BATHING SUITE

i ALWAYS have a pair of shorts to change into after i am in the water

those little american apparel shorts come in SO handy

BUT you have to get good at the surfer/wetsuit/quick change

or you could end up with a mouth full of sand and a monkey dancing on the beach

TAKE CARE OF YOUR BOD

AND ENJOY YOUR DOWN TIME

-jbo