It's workout Wednesday!!! Unfortunately I don't think I'll have the time to add on an additional workout today, but all this housework I'm about to conquer will surely help burn some extra calories!!! What workouts are you doing today?!

 

 Picnic Quick Tips!

Over the holiday make sure to enjoy lots of fresh fruits and vegetables! If you are the chef, grill up some yummy chicken and veggie kabobs! Eat this first and see how full you are before you indulge in the pasta, potato salads, and desserts. Grilled chicken is the best meat option however, if you are craving a hot dog or hamburger, enjoy one minus the bun and use either ketchup or mustard instead of mayo. Remember it’s all a balance of calories taken in and physical activity (calories being burned). Try to take a long walk or run around with some kids outside while at your picnics and you won’t feel so guilty because you did burn some of those calories off!

Tips on How to Instill Healthy Eating Habits in your Children

1.       Set structured meal times

2.       Tell your children their bodies are terrific and healthy.   Find their best features and flatter them.  Teach them to be strong within themselves.  Foster and grow positive self-esteem. 

3.       Teach your children that young bodies are constantly growing and developing and change is normal.  All bodies are different and those unique differences are what make people beautiful. 

4.       Use scales once a week at the most!

5.       Offer children various choices of CLEAN foods.  Give them the power to decide which healthy option they choose.  Limit the amount of junk food allowed within your house.

6.       Choose your battles.   Say yes occasionally to unhealthy treats.

7.       Place a healthy emphasis on physical activity.  Plan trips that include lots of walking or hiking.  Encourage outdoor, unstructured play!

8.      Take your kids to the grocery store with you!  They will learn by example.  Teach them about calories and fat.  Show them how to select the best fruits and veggies.  This knowledge will empower them in their future. 

9.       Set the example for them, each and every day be a positive model and a healthy, CLEAN eater who enjoys and participates in physical activity.

Are you ready to take it up a notch and get SERIOUS about your HEALTH and FITNESS!?! What better way to do it than with a group of like minded individuals and a coach who wants to see you achieve and reach all your fitness goals!?!?! My next challenge group kicks off June 4th!! 

Email me for the details:  tina@tinafitnesscoach.com    

Act now! Spots fill up quickly!! And there's no time like the present -- RIGHT?!?!

Make this the LAST you start working towards your fitness goals!  My 90 day challenge

is meant to produce lasting change.  With the group support and me as your FREE coach 

you will have the type of drive and focus you would most likely not have if you were trying to 

achieve things on your own. Let me help you start this new chapter in your life and finish

it successfully! My next challenge group starts June 4th.  If you are ready to commit to improving your health and fitness and becoming the happiest and best version of yourself I am here to help you do just that!! 

Email me at:  tinafitnesscoach@gmail.com for more info

Fruit 101:

The fruits that do more for you than just taste good!

 

-Cherries may help you sleep better!!  They are rich in melatonin, a powerful antioxidant known for regulating the body’s natural sleep cycle.

-Apples are packed with two types of fiber. When these insoluble and soluble fibers join forces they lower your cholesterol!

-Cranberries have been long known to provide protection against urinary tract and kidney infections.

-Grapes have been found to combat heart problems and can actually strengthen muscles in the heart.

-Blueberries are loaded with antioxidants and actually contain more antioxidants than most other fruits.  They also won’t ripen after they are picked.  Stock up on these and add them to your cereal, oatmeal, or Shakeology! 

Just say NO to DRIVE THRU!!!!

Top 8 Grossest Drive-Thru Meals

1.       Burger King:  Whopper with Cheese (990 calories, 64g fat)

2.       Dairy Queen:  6-piece Chicken strip basket with BBQ Hot Dip (1,330 calories, 61 g fat)

3.       Jack in the Box:  Ultimate Cheeseburger (1,010 calories and 71g fat)

4.       Carl’s Jr. Double Western Bacon Cheeseburger (970 calories, 53 g fat)

 
5.       Dairy Queen:  ½ lb. Flame Thrower Grill Burger (1,030 calories and 73g fat)

6.       Arby’s:  Classic Italian Toasted Sub (827 calories, and 45g fat)

7.       Taco Bell:  Grilled Stuffed Burrito (680 calories, 30g fat)

8.      Hardee’s:  Monster Thick Burger (1,410 calories, 107g fat!!!!!!)

**Side note:  The honey mustard at Burger King alone has 270 calories and 23g fat!!!!!

 

Interested in getting into shape and getting or keeping your diet in check???

I am here to be your FREE fitness/health coach!!

Email me: tinafitnesscoach@gmail.com

for info on where to begin! 

Workout Wednesday!!!!! 

You are CAPABLE of INCREDIBLE things!!!!!

Are you READY to commit to improving your health and fitness?? Are you ready to 

truly SUCCEED this time?!?  I'm here to coach you every step of your way through

your fitness journey!  Email me @ tinafitnesscoach@gmail.com for info on how 

I can start helping you be the best you YOU can be! 

Before you Indulge in those French Fries

Before you Indulge in those French Fries:

Consider this:  The average 6 ounce serving of French fries has about 500 calories and 25 grams of fat.  A 6 ounce potato actually only contains about 130 calories and virtually no fat.  That means when you ingest those fries you’re taking in more than 350 calories and about 25 fat grams of pure oil!!! Yuck!!!

Same thing with onion rings:  Average order of onion rings from a fast food joint = 450 calories and 25 grams of fat while an onion only contains 50 calories and no fat!!! 

 

Soups to AVOID!! They taste so good, but are soo fatty!

Top 8 Fattiest Soups

You think—Hey it’s soup, can’t be that unhealthy…. GUESS AGAIN!

1.       New England Clam Chowder (200 calories, 10g fat!!)

2.       French Onion Soup w/ Cheese & Toasted bread topping (220 calories, 10 g fat!)

3.       Broccoli Cheddar Soup (250 calories and 16g fat)

4.       Cream of Potato Soup (190 calories, 9g fat)

5.       Chicken Tortilla Soup (160 calories, 10 g fat)

6.       Corn Chowder (260 calories, 14 g fat!!!)

7.       Cream of Tomato Soup (160 calories, 10g fat)

8.      Lobster Bisque (350 calories and 30g fat!!!!!!!!)

**FYI:  These stats are for a small 1-cup serving!!  

My next challenge group begins May 21!  Email for details on how I can be your FREE Fitness/health 

coach and help you achieve your fitness goals for summer!!!

Tinafitnesscoach@gmail.com 

MUSCLE

A Little Info about MUSCLE!

 Muscle- in the form of lean muscle mass, not big bulky muscle mass like bodybuilders have- speeds up the fat burning process exponentially!  One pound of muscle requires your body to burn up to 50 extra calories a day just to maintain that muscle.  So think what would happen if you add just a few pounds of toned muscle to your body over the course of a workout program.  It will take your body up to several hundred extra calories a day just to feed that muscle.  So, essentially you will be burning off an extra pound of fat every few weeks without doing a thing.  That’s not even including the weight you will be shedding from altering your diet and by eating clean and making healthier choices daily.  When you combine exercise with foods that promote lean muscle growth, you’ll be in the sweet spot.  You’ll change your body by stripping your fat and showing off your lean muscle !!

***Don't miss out! Get in on the action!!!***

Join my May 14th challenge group to get into the

BEST SHAPE OF YOUR LIFE!!

I'm here to be your free fitness coachh!

Email me @ TinaFitnessCoach@gmail.com

 

UPDATE:  My next Challenge Group begins May 14th.  If you would like me to

be your FREE coach and help you get into the best shape of your life

this summer email me @:  TinaFitnessCoach@gmail.com

My goal is to help people lose a total of 1,000 lbs this year! I'm already 

at approximately 200 with my current challengers!! Help me reach my goal

and I will help you reach yours as well :-) 

 

As if Losing Weight and Looking Good Weren't Enough.... 

Here are 10 more reasons why you should start exercising 

and continue exercising!!!

1.You'll live longer on average than people who don't exercise.

2. You'll have a lower risk of getting high blood pressure or heart disease, or having a stroke.

3.  You'll have a lower risk of getting colon cancer.  

4.  You'll have a lower risk of getting type 2 diabetes.  If you already have it, 

you'll lower your blood sugar levels.

5. You'll help reduce the joint swelling and pain of arthritis, and improve your mobility.

6. You'll hep counter bone loss.

7. You'll be functionally fit.  It will be easier for you to perform necessary daily

activities such as carrying groceries or lifting kids.

8. You'll have a smaller chance of getting depressed.  If you're already depressed, you'll

improve your chances of feeling better.  

9. You'll save money on doctor's visits.

10. You'll have FUN!!!  Everyone could use more fun in their lives :-)  

Cinco de mayo Deliciousness

YOUR HEALTH!!! If it is important to you --- you MAKE TIME. If it is not important to you you MAKE EXCUSES!!!! It's time to make your health a PRIORITY and begin making positive life changes :-) Let me help you become a healthier and happier version of yourself!! Now forming my May 14th Challenge group!! Email me @ TinaFitnessCoach@gmail.com for details!

Our lives are busy I know, but being conscious your health is crucial to becoming the healthiest 

and best versions of ourselves!!  Be a good role model for your kids, family members and loved 

ones.  TAKE ACTION NOW!! Before you regret not doing something sooner.  

I am here to be your free COACH!  My goal is to help others lose over 1000 lbs this year.  

Currently in my challenge groups- people have lost a collective 200 lbs in the last 3 months. 

Contact me @ TinaFitnessCoach@gmail.com if you would like more info about how I can help you 

improve your health and fitness.