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Most of your day’s energy is derived from the first nourishing source you provide your body with, though many people skip this important meal due to whatever reason. This is a bad habit, if you too skip or don’t eat sufficient during breakfast, start getting in the habit of doing so!

A breakfast rich in protein will give you the energy to get through the day, and keep hunger at bay until lunch time. It also prevents cravings which lead to unhealthy snacking and overeating. Eating breakfast gets your metabolism going, helps maintain a healthy weight, and will help keep you on track when you’re conscious on what you’re eating. Breakfast provides your body with minerals and vitamins, gives you energy and helps with concentration. If you decide to skip breakfast, you might find it hard to keep focused while at school or work, and even get cranky or a headache after a long period of time.

The best meals consist of protein and fiber rich foods, which means avoid processed and sugary ones. Eating a donut or other pastry and washing it down with your favorite energy drink won’t do much for your body, except hike up your glucose levels and crash down after a couple hours. This exposes you to wanting more sugar, rather than getting any actual nutrition. Cereal is glorified as a quick and nutritious option, though it most often is loaded with sugar and starches which won’t provide your body with enough energy or nutrients. The best breakfast, especially when you want to satisfy your hunger and maintain a healthy weight, is made up of fiber and protein. Eat eggs, or egg whites, with beans, some type of meat, and a side of veggies. Eating protein and fiber will keep your body fueled until your next meal, making it easier to get through the day.

Here are a few protein and fiber rich breakfast options:

1. Heat cooked beans in a frying pan, preferably black or pinto, and add two eggs. Scramble eggs with beans, and add some spinach. Eat with a side of cooked ham.
2. Cook two eggs sunny side up, or to your preference, and eat with a side of cooked turkey sausage. To incorporate veggies, cut up half a tomato into thin slices and season with pepper.
3. Heat cooked ground beef in a pan, and add two eggs. Scramble eggs and beef, and add some spinach. Eat with a side of lentils and a turkey patty.

If you honestly don’t have time to make a real meal for breakfast, at least drink a protein shake and grab some veggies or a Greek yogurt on the go. Got any breakfast tips you’d like to share? Comment below!

What’s your take on this topic? Do you agree with eating breakfast daily, or most often skip it? Share below!

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“You don’t need to count your calories, but you should make all your calories count.” *

According to *WebMd, counting calories is easier than actually taking time to understand how different foods affect our bodies. They do count, but are far from “the whole picture”. It’s pretty hard to actually keep precise track of every calorie you consume, not to mention it can be tough when going out to eat or when your sweet tooth needs a fix. There are alternatives to this method, which work just as well. Consuming the right type of foods and portion control are less mathematical methods, which can also be very beneficial in weight loss. What you eat is either used as energy or stored as fat, that’s why knowledge on the effects of various foods is important.

Portion control is one of my favorite methods in weight loss, because you don’t necessarily have to stop eating foods from a certain group altogether. Instead you just limit the quantity of your serving. Ensuring that half of your plate is filled with veggies is another great tip in losing weight.

You do have to burn more calories than you eat in order to lose weight.

That’s why it’s pretty understandable why counting calories is so popular amongst many interested in weight loss.

There are many websites and tools which are specifically designed in getting you accurate calorie counting. Programs, like Weight Watchers are made to help count calories and still eat various foods. Counting calories has become so popular, that many restaurants are now providing how many calories are found per meal right on their menu. My concern is, what happens when you reach your weight loss goal? Do you keep counting calories ever after?

According to an article found at 344pounds.com counting calories “is a lifestyle, not a fad.” This article does make a good point by stating that this method can easily be practiced by anyone, since you are not required to spend tons of money on prepared meals. All you need is  a way to track everything you eat and how many calories you intake.

So does counting calories really work?

Sure it does, if you actually put in effort to truthfully track all your calories and maintain a workout. It’s a method that varies from person to person. Some people swear by it, others can’t stand it. Personally, I don’t like it. I don’t want to spend time prior to every meal tracking what I can eat, and looking like this little hamster when I overindulge…

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Have you tried counting your calories? How did that work out for you? Share your thoughts on this topic below!

Many women steer clear of weights and anything related, from fear of looking like a bodybuilder. In reality, weight training is necessary for a tight and defined body.

Cardiovascular exercises get your heart pumping and help in losing calories.

Cardiovascular exercises, or cardio for short, are great to lower your blood pressure and burn calories which helps in weight loss. Most common forms of cardio include: treadmill, elliptical, dance, and aerobic sessions. As you do your cardio routine you feel your heartbeat raise, you get sweaty and sometimes notice a change in breathing. Your heart is a very important muscle, and when it beats faster from physical activity it means it’s getting stronger. When your heart rate increases, your heart works harder in distributing blood flow throughout your body, as compared to when it’s at a resting rate. During your workout you lose calories which helps your metabolism, and can be measured by a pedometer or a system programmed on most exercise machines. If you want to lose weight and tone your shape, you have to combine a mix of cardio and weight training.

Weight training is also great for a strong heart.

You might notice that your heartbeat isn’t as elevated as compared to a cardio workout, but when each move is done correctly it adds great benefits not only to your heart but overall body. Weight lifting is about control and accuracy, not speed. There are various moves which work different muscle groups, and if they are done incorrectly it won’t benefit you and you might end up with a sprained muscle. During a weight session, you are burning calories. After you finish your weight session and are out of the gym or on to your next activity, your body is still burning calories at a resting heart rate. Weight training increases your resting metabolic rate, which makes it possible for you to burn calories post-workout. When you do a weight routine, your muscles are pretty much being torn in order to add strength and mass. That’s why it’s recommended to take a day off in order for your muscles to recuperate. It’s also necessary to eat a meal rich in protein half an hour to an hour after your workout.

How do you lift weights?

When you lift weights it doesn’t mean you have to go and pick up the heaviest set of weights you can carry, and do as many repetitions until you feel sore and can hardly breathe. If you’re starting out it’s recommended to use a a 5-10lb weight, depending on your fitness level. Keep good posture when lifting and remember to push up through your legs when doing leg exercises to avoid back injury. Don’t stiffen your body, keep it relaxed and tighten your muscles as you work out. You shouldn’t feel discomfort or soreness when lifting, except in your last few repetitions per set. Short breaks are commonly taken between sets, but you can also keep your heart rate going by doing squats or jumping rope in place.

What’s the difference between sets and reps?

Sets and reps are commonly used terms in weight lifting. A set is pretty much used to describe how many times you will do a style of an exercise such as; three sets of dead lifts or five sets of tricep curls. A repetition, or rep for short, is how many times you will repeat that exercise within a set. In example: you will do three sets of dead lifts with ten repetitions. So you’re pretty much going to grab your weights, do a set of dead lifts ten times, take a break and repeat a total of three times. Sets and reps are used to avoid rushing through an exercise and in order to correctly do a workout which will be of better benefit to your body.

Best weight training for women

Most women are looking for a weight training workout which will tighten up and define their muscles. In order to tone, it’s recommended to break down a routine by doing 5 sets with 8-10 reps with minimal weight. As you progress, you can add more weight. The gym isn’t necessarily the best place for this workout, since all you really need is a pair of dumbbells, a hard floor or workout mat, and a workout routine. Routines are easy to find through magazines, workout DVDs, and the internet. Proper form is probably the hardest part to achieve, but by keeping good posture and not exceeding your own limits it can be learned. So there’s truly no excuse to not give weight training a chance. It’s also recommended to always get the go ahead from your physician before taking on any new physical activity, especially since some strain is put on your joints when doing certain moves. Proper nutrition and water intake are also needed  for weight loss and a healthy lifestyle.

Weights just aren’t for me…

No big deal. Not everybody is a fan of weight lifting, but there are other forms of exercise which use your own body weight to define your muscles. Pilates, yoga, and swimming are a few great options to lose weight and tone up your body at the same time. These types of exercises combine cardio and use your body to create a strong, leaner appearance. Kick boxing can also be done, as well as working out to my favorite fitness guru, Jillian Michaels. Her workouts combine pilates, yoga, and weights to give you maximum results.

Got any questions or tips you’d like to share about workouts for women? Comment below!

The temperature is rising, which means it’s time to start wearing tanks, shorts, sun dresses and all those summer friendly clothes! If you want to tone your arms up a bit to avoid that jiggly effect, which Relax because most women have or are very self-conscious about that, you have to start working out those muscles.

You can focus on sculpting your arms, but remember that you also have to workout your entire body to gain lean muscle and lose weight throughout. Switching up your diet, doing some type of cardio routine and including more water in your diet are necessary to achieve this. Here are a few videos that were specifically designed to target the arms.

Hope you enjoyed these videos! Got any tips you’d like to share?!

once you start seeing results you’ll get hooked and it will be smooth sailing from there!

Losing ten lbs overnight is unrealistic.

Losing ten lbs in one month can be accomplished. The recommended amount of weight you should loose is about 2-3 lbs per week. Daily exercise along with a healthy and balanced meal plan will give you that body you’ve been wanting. Keep reading for a few simple tips you can follow to loose weight and keep it off!

1. Drink water daily.

8 glasses a day is the recommended amount.

2. Workout for thirty minutes daily.

You have to do cardio and weight training in order to loose lbs and tone your body as well. You can trade off doing weights one day and cardio the next to give your muscles a rest.

3. Plan your meals in advance and try to eat at about the same time daily.

If you know what you’ll be eating in advance there’s less of a chance that you’ll eat junk or more than you should. Portion control is the key. Don’t restrict yourself, just eat in smaller portions. And remember, always eat breakfast and never skip meals. This aids in keeping your metabolism active throughout the day.

4. Keep a food journal.

Jot down your meals, caloric value, and physical activity done per day. Doing this will make you aware of everything that goes in your mouth and help you change your eating habits.

5. Weigh yourself at least once a week.

I know people say “don’t weigh yourself daily you’ll get obsessed!” but there’s a difference between being obsessed and aware. Remember being healthy and fit involves more than a number on a scale. Don’t freak out , run to the gym and starve yourself if you gained a pound. Your weight fluctuates daily between 5-10lbs because of a few reasons including weather and water intake. Also, muscle weighs more than fat so don’t give up if the numbers don’t go down right away.

6. Lifting weights means you have to get your protein.

Eat foods high in it like meat, chicken and fish. Eat your veggies as well, mom was right they’re good for you! Remember that food pyramid from back in health class?

7. To get sleek- well defined muscles use light weights and more repetitions.

For example, lift lighter or moderate weights and do about 5 sets of 10-13 reps.

8. Take up yoga or pilates.

These workouts are great in toning your entire body. They use your own weight for resistance and target specific problem areas. Circuit training is another great option. It’s a combination of light weights and exercises to help tone your body and burn fat.

Remember a healthy and balanced diet along with daily physical activity are needed for your success.

These tips have helped me out and I hope you enjoy them as well!

* This information is not intended to substitute medical opinions, seek a health-care professional for that*