Set backs:

Life is full of set backs! The thing is to not give up every time we experience one. Instead, we should always attempt to get back on track as quickly as possible and embrace the lessons learned. So, if you happen to eat a little too much over dinner…no big deal!! Just get back on track the next day. If during vacation, you realize that you forgot your exercise manual…what can you do? Just get back on track as soon as you get back!

A healthy lifestyle is like any other way of living…you will experience setbacks! The key is to stay focused on achieving the your fitness goals. No matter how long is takes you to get there…the most important thing is that you do get there. I will see you at the finish line. Cheers!

I can’t believe how much fun I’ve been having with all the moms who come take zumba! I know is a great way to exercise and burn calories without having to spend hours on the treadmill!!! But, to see so many people enjoying themselves in class is truly a pleasure!!

I always say I’m super busy and therefore will cut back on teaching…but, who am I kidding? I love what I do too much! Therefore, it doesn’t feel like work! Exercise has become a part of my life…a great part of my life. That’s why I like to inspire others to join in on the fun. That’s also why I invite all of my friends to Zumba with me….because it’s just fun!

Some people think I have a tremendous dedication to fitness. I kinda disagree! Becuase is not dedication…it is LOVE!! I love feeling and looking great! I love being strong and being able to keep up with my two year old son. I owe so much to this crazy and beautiful industry.

I could never stop doing what I love!!!

Btw, shoot me an e-mail if you’re interested in joining my Zumba classes. And, if you’re not in the South Florida area…then I can hook you up with awesome instructors!

Long and happy life

Having a healthier lifestyle promotes a longer and happier life.

So, how can we start living healthier?

Chose to……

1. Maintain a positive outlook on life
Getting old doesn’t begin with loosing our hair, or getting wrinkled. It truly begins with the perception that we have about ourselves and about our life in general. Living is a gift that we should enjoy every day. Those who live more are the ones that are 50 years old and feel as if they were 20.
2. Stay active
Living a sedentary lifestyle is a risk for our health such as hypertension, circulation and obesity. Staying active increases your energy, helps maintain your muscle mass and helps you keep your heart in good shape. Go for a walk or dance to your favorite tunes everyday.
3. Provide your body with the right nutrients
Since your body is your vehicle why not provide the right fuel to it. A balanced and healthy diet will increase the possibility of your systems working properly. Also, it help you maintain a healthy body weight and body mass (muscle.) It can also increase your energy and the quality of your bones.
4. Be preventive
Avoid over eating to prevent weight gain. Stay away from cigarettes, alcohol and excessive use of salt. Take a multivitamin and drink plenty of fluids. Protect your joints whiles exercising and invest time in good relationships.

So, make sure to embrace positive thoughts; prepare balanced meals, go for a walk, go to the gym or go dancing, drink lots of fresh water, get some sun (use protection) and spend time with the people you love.

1. Eat only when you’re hungry
2. Eat slowly and chew completely
3. Stop when you’re full
4. Don’t go for “second servings”
5. Put left overs away and eat from them tomorrow
6. Don’t skip meals
7. Avoid using food as a reward
8. Avoid withholding food as a punishment
9. Don’t watch TV during meals
10. Don’t snack in front of the TV
11. Drink more water
12. Limit soda intake
13. Limit juice to 6 oz each day
14. Limit TV time to a maximum of 2 hours each day
15. Keep healthy snacks within reach
16. Keep junk food out of the house
17. Limit fast foods
18. Bring lunch to school or work
19. Keep a record of what you eat and when you eat it
20. Exercise everyday

Just came back from a healthy baby fair at Babies R Us!

It was great to meet all of the moms to be and moms of many…

It got me thinking about how lucky we are to give birth and about the miracle that life is. I truly believe that there is no better way to celebrate it than through health and fitness.

So,  cherish your body by moving and eating more of the good stuff. Remember:

• Eat fruits
• Eat Vegetables
• Drink lots of water
• Eat lean meats
• Eat whole grains
• Laugh more

Healthy living is not about deprivation, is about moderation and a love for life!

Be aware of what you eat

Some foods are off-limits when you’re pregnant. Why? Because, your immune system becomes completely vulnerable to food-borne illnesses. In other words, what could have been a simple stomach ache before, could turn into a serious complications during pregnancy.

These are foods to avoid:

·         Raw eggs such as raw cookie dough, soft scrambled eggs, homemade eggnog and any dish in which the eggs aren’t cooked completely. Raw eggs could be contaminated with salmonella.

·         Raw or undercooked meats such as medium rare stake. Undercooked and raw meats are at risk of containing bacteria and/or parasites.

·         Sushi if made with raw fish. However, California rolls or certain kinds of tempura rolls with fried and cooked fish are safe. Raw fish may contain illness-inducing parasites.

·         Unpasteurized Products such as juice, cheese, milk etc. It’s imperative that the products that you ingest are pasteurized because method kills all bacteria and toxins.

·         Certain fish such as swordfish, shark, tilefish and all big species that live longer and therefore accumulate higher levels of mercury in their flesh.

Is your child overweight?

Are you worried about your child being overweight? If so, it’s time to adopt a healthier lifestyle. But, what is living healthy really all about? It’s not just cutting back on calories! It’s about staying active and eating more of the good stuff!

In order to live healthy you must incorporate these to your regular meal plan:
•    Fresh Fruit such as apples, oranges and bananas. They’re full of vitamins, fiber and minerals that will help your children grow stronger.
•    Fibrous veggies such as broccoli, mushrooms, green peas etc. They are also filled with fiber, vitamins and antioxidants which help your children function better through the day.
•    Lean Proteins such as chicken breast, turkey breast, eggs and fish. They contain many amino acids that help to better build you children’s cells and muscles.
•    Starchy carbohydrates such as corn, potatoes, whole grains, oatmeal etc. They’ll give your child healthy energy to function and will help their brain’s think sharp.

In addition to nutrition you must make sure your children are living actively:
•    Plan outdoor physical activities such as bike riding, swimming, running and/or playing sports.
•    Plan indoor physical activities such as dancing, playing twister, jumping rope etc.
•    Take part in their physical action. Play and enjoy activity with them.
•    Limit your child’s TV time to 1 t0 2 hours daily.
These tips will help your child’s weight stay under control. However, when thinking about healthy lifestyle it is important that you don’t associate fitness with weight loss. Instead, as a mother who wants her kids to fall in love with health, you should help them see the connection between exercise, nutrition and FUN!

Healthy food for kids

Are you having problems getting your kids to eat healthy?

These are my top 3 ways to get them to start:

• Give your kids a choice. Stop forcing healthy foods on them. Instead, give them different options for them to choose from. They will be more likely to eat it if they got to pick it out.
• Expose your children to healthy foods. Don’t assume that because is hale and hearty they won’t eat it. Frequently, kids who are picky eaters have parents who have not exposed them to a sufficient variety.
• Allow your children to get involved in the cooking process. If they help you make it, there is a greater chance that they will eat it too.

Stop Dieting!

Why? Because diets DON’T work

Studies show that although people who engage in diets typically lose 5 to 10 percent of their initial weight, more than half of them gain it back (plus more) once they stop. The reason is that diets are based on food deprivation. And, depriving from food will only increase food cravings. So, once the diet is over, most people indulge, over eat and therefore put the weight back on.

In order to lose weight and keep it off you should understand that proper nutrition is about portion control and eating more of the right stuff. For example, whole grains, fiber, vegetables, fruits, lean protein and a small dessert every now and then.

So, start adding the right amounts of nutrients into your body, stay active and watch the weight melt and stay away!

Top 10 ways to easy fitness

You’ll be surprised to know how easy it is to turn your daily activities into exercise….

Here are the top 10 easy ways to incorporate fitness without altering your everyday life:
1) Doing the dishes? This is the best time to work on beautiful calves. Do at least 20 heel raises on each leg.
2) Don’t drive around the parking lot for 30 minutes until you find the closest space near the entrance. Instead, park on the fitness section which is located as far away possible. Then walk or sprint to the entrance.
3) When walking somewhere ALWAYS pick the route that takes the longest.
4) Choose the stairs over the elevator!
5) When using the stairs ALWAYS skip a step to force your legs to work harder.
6) When driving or sitting at the office, contract your abdominals…you’ll be surprised to see quick results in your posture and midsection.
7) Cooking dinner? Take this opportunity to do 15 side leg raises on each side and 15 back kicks on each also.
Cleaning your home? Set a time limit (make it as short as possible) to complete the task and get your cardio on!
9) Carry your grocery bags to the car….if you have to make more than one trip…even better.
10) When watching TV, lie on the floor and do at least 25 abdominal crunches. Then, lie on your side and lift both legs 20 times on each side.