Workout of the Day!

How to:

Planks are one of the best moves to strengthen the core. Start with lying face down on a mat, get forearms on the mat shoulders are alighned directly over elbows. Hands can be clasped in front of you. Extend your legs while resting on your toes ( just like you are going to do a push-up). You should have a straight line between your shoulders and toe. Tighten your abs and hold for as long as you can. If you feel like you are starting to sag, you can always drop the knees and try to finish your hold, or you can stop and take a break.

Mountain climbers are great for cardio and abdominal strength. Start with hands on the floor, a bit wider than shoulder width apart, on firefeet, take one leg forward bend under body and extend other leg back.While holding upper body in place, alternate leg positions by pushing hips up while immediately extending forward leg back and pulling rear leg forward under body, landing on both forefeet simultaneously.

Side Crunches engage the obligues. Start Lie face up on the ground. Bend your knees so that your feet are flat on the floor.Be sure that your back rests firmly on the floor. Place your hands behind your head. Take you left leg and place it on top of your bent right leg.Keeping your head and shoulders slightly elevated, move your upper body to the left. Imagine that you are trying to touch your right elbow with your left hip; keep your lower back and hips stationary on the floor.Switch sides, and repeat.

Reverse Crunches focuses on the lowerr area of the abdominals. Start wit laying on the floor with legs straight out in front od you. Put your arms to the side of your torso, palms down.Bend your knees up. Your thighs should be perpendicular to the floor, while your lower legs are parallel to the floor. Keep your feet together.Inhale. As you do so, pull your legs up towards your torso. This should be done as you roll your pelvis backwards to lift your hips up off the floor. Your knees should touch your chest at the end. Slowly lower your legs back to starting position. Do not drop them; this should be done in a controlled manner.

As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cooldown.

http://www.exrx.net/Aerobic/Exercises/MountainClimber.html;http://www.wikihow.com/Do-Reverse-Crunches

Challenge of the Week- Donkey Kicks

Donkey Kicks are a great beginner exercise that works one of the largest muscles in the body- the glutes. This is an area most people want to tone, and it's a pretty easy exercise. You can do these anytime and anywhere. No equipment necessary. So this week the goal is to do 2 sets of 15 every day. Your ass will thank you! :)

Get on all fours on mat (hands under shoulders, knees under hips).

Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.

Lower knee without touching floor; lift again. Do 15 reps.

Switch legs; repeat.

As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cooldown.

Motivational Monday- Exercise Excuses

When people find out that I work in the fitness industry, one of the first things I hear is "I really need to work out more, but..."

You know you should be exercising. It's been proven that people that are more active; are less at risk for diabetes, some cancers, and heart disease; and yet we have a million and one excuses not to. It's not easy to create an exercise habit, but it does not have to be complicated.  Find your driving force (read: http://plainvanillafitness.blogspot.com/2013/01/motivational-monday-what-motivates-you.html), and stop the excuses. Make a decision, and follow it with a course of action. You are the only one that can do this. Make yourself the priority, for you only have one body - take care of it so that you can enjoy it for as long as you can.

Full body workout!

Good Morning! I had a few people ask me about Aaron's (from Testimonial Tuesday last week) strength workout. He does this twice a week, circuit style. A day of rest between. His warm-up is usually a nice 20-30 minute brisk walk/jog. Please also remember to stretch/cool-down when working out!

How to:

DB Alternating Lunges

DB's are on each side of the body.

Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg

DB Rows

Bend over at the waist until the torso is parallel to floor or at 45 degree angle, abs in and knees slightly bent.

Hold medium-heavy weights straight down without locking the elbows.

Bend the elbows and pull the weights up until the elbows are level with the torso in a rowing motion. Try to keep the shoulders relaxed and away from the ears.

DB Squats

DB's are on each side of the body.

Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat

DB Lying chest press

Lie on the bench/floor with a dumbbell in each hand overhead, and then slowly lower until upper arms are parallel with shoulders.

Press dumbbells straight up, keeping a slight bend in your elbows.

Slowly lower dumbbells down.

Burpees

Begin in a squat position with hands on the floor in front of you

Kick/step your feet back in a pushup  position.

Immediately return your feet to a squat position.

Leap up as high as possible from squat position.

DB Hammer Curls with Shoulder Presses:
Stand with your feet hip width apart. Pick up a set of 3 to 8 pound weights, with your palms facing in towards the sides of your legs.
Inhale as you bend your elbows, raising your hands towards your chest with your palms still facing in.
As you exhale, straighten your arms up over your head.
Inhale to lower your elbows back down towards your ribs.
The exhale, straighten your arms back down toward your legs.

DB Tricep Kickbacks:
Place one hand and the same knee on a bench and lean over so the back is flat.  
Hold a dumbbell in the free hand and hold with the upper arm horizontal next to the upper body, the elbow bent to a right angle and palm facing in.  
Straighten the elbow out behind you, ensuring the upper arm stays still.  
Slowly return to the starting position.
* make sure that the upper arm and shoulder stay still throughout.

Spiderman's:
Start in the standard push up position, with your hands under your shoulders and your body in a straight line
As you lower your torso towards the floor, bend your elbows out to the side.
At the same time, lift one foot off the floor, bend the knee to the side up to hip level.
As you bend your elbows out to the side and lower your torso toward the floor.

Push-ups:
Get on the floor and position your hands slightly wider than your shoulders.
Raise up onto your toes so you are balanced on your hands and toes.
Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
Your feet can be close together or a bit wider depending upon what is most comfortable for you.
Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine.
Keep a tight core throughout the entire push up.
Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.
Exhale as you begin pushing back up to the start position
Don't lock out the elbows; keep them slightly bent.

Crunches:
Lie on mat with lower legs on bench. Place hands behind neck or head.
Flex waist to raise upper torso from mat. Keep low back on mat and raise torso up as high as possible. Return until back of shoulders contact mat. Repeat.



As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cooldown.

Sources:

http://www.exrx.net

http://exercise.about.com

http://www.fitsugar.com

 http://www.sportsinjuryclinic.net

http://www.topendsports.com

Challenge of Week- 1 minute Wall Sit

Here is the challenge of the week- 1 minute wall sit everyday for the rest of the week. Wall sits strengthens the front of the legs, known as the quadricep muscle. So find a flat wall like surface that you can lean against, feet are hip width apart, and lower hips until your knees form right angles and hold that position for 1 minute. You can do these anywhere! Lets get strong!








As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cooldown.

Motivational Monday- What motivates you to workout?

One of the most common questions that people ask me is: What motivates you to exercise?
 Look, I am not going to lie to you. My reason is simple - I  don't want to be fat. I've always been a chubby kid. By the time I was 12, I weighed 165lbs, yeah, imagine 5'2, 165lbs, and not enough sports bras to support me. That year I started playing sports, lost a few pounds, started beating people up for making fun of me, and yada, yada, here I am at the wonderful age of thirty writing this amazing blog for all you wonderful people. I'm far from a hard body, but just thinking about when I was 12 gets my ass moving everyday for at least an hour.

 I asked some of my clients and group exercise participants what motivates them to workout, and here they are:
Family - To be around and see their kids grow up, or make a family member proud of them.
Workout Buddy - This is really helpful if you have no desire to workout, but you get that IM from your workout buddy pushing you to workout together
Before/After picture - taking a picture before weight loss, and after
Participating in your first race - Whether it's running, walking, doing obstacle courses in the mud ( lots of fun, by the way)
Group Exercise Classes - There are so many different classes available, like Zumba if you love to dance, Spinning if you enjoy cycling, and even swimming classes ( great exercise!)
Fitting into new/old clothes - This is one of my  favorites. Some people hang on to older clothes that they once could fit into, and set a goal to get into those clothes again, others after achieving their own personal fitness goal, treat themselves to new ones!
Success Stories - Seeing others that are like them, and knowing it is possible.
Stress Reliever - bad work day, kids driving you crazy. Exercise tends to release endorphins, so afterwards you feel great.
People noticing - This is a great one to. Random people that haven't seen you in awhile noticing how fantastic you look. It just makes you want to keep going!

There are so many different ways to motivate yourself, these are just a few that were mentioned to me. I know we all have our struggle days, and just don't feel like it, but Woody Allen said it best- 80% of success is showing up. So find a reason that motivates you, and get your ass moving. Whether it's for 10, 20, 30, or more minutes. Just move!

Food Friday: Doritos Jacked versus Cheez-It

I wanted to know if I had to choose between two non particularly healthy food items, which is slightly better for me?

Ah. The Dorito's Jacked Enchilada Supreme Chips. They had me at bigger, bolder, and thicker.

It's like that Yo Gaba Gaba song "There's A Party In My Tummy". Well guys, there is a party in my mouth. These are simply delicious, and I always lick my finger tips afterwards.

As far as nutritional value here it goes ..

Now Cheez Its. The magnificent mature cheese flavor baked into a tiny cracker. I definitely find myself over eating on these. I mean they're baked, right?

After carefully looking at the nutrition labels, I decided that Dorito's Jacked are slightly better for you per serving. They have less saturated fat, and less sodium, and less carbs. Neither one of these products are really good for you, but if you are at work and find yourself near a vending machine, just remember that baked doesn't always mean it's better.

Now, upon my research I came across this article

http://now.msn.com/man-accused-of-attacking-wife-with-delicious-cheez-its

Nothing to do with this blog, but what a waste of food! haha

Thought for Thursday

Most of the time we are obsessed with comparing ourselves to others Why? It's a worthless cause. Competition every now and then can be motivating, but here's the only competition - YOU.

It has taken me a while to realize this, and believe me I'm still learning everyday.  I've learned that you can't change things like your height, or the size of your shoes (I'm 5'2" and I wear a size 10 shoe). So let's focus on things you can control, like being a better person overall, and doing things that make YOU feel good about yourself.  

So the next time you look into the mirror focus on what you can change for the better.

Workout Wednesday- I hate the treadmill workout

As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cooldown.

Testimonial Tuesday

Testimonial Tuesday

Meet Aaron!

In high school, I always prided myself on having a high metabolism. I wasn't skinny, but at 5'7" and 150 pounds, my weight suited my frame. I was an artist, and I liked playing Nintendo - in other words, I did not exactly lead what you'd call an active lifestyle.

Fast forward 13 or 14 years. My sedentary ways followed me throughout college and into the corporate, cubicle-dwelling world. Hatred of my job led to late nights of TV watching and junk food eating. Over the years I steadily put on 3 to 4 pounds a year, which was fine for the first couple years - until by 2011 I found myself out of breath after waddling from the car to my cube. After looking at vacation pictures of what looked like myself in a fat suit, I decided something had to be done.

With Francesca's help ( Plain Vanilla Fitness), I started a simple exercise regimen - no less than 30 minutes of brisk walking (3 miles an hour) every day - and using My Fitness Pal, I tracked my regular eating habits for a week (which I was shocked to see were well over 2,000 calories) and then began cutting calories, down to around 1300 a day after exercise. I added a training circuit developed by Francesca that I did every other day.

Within a few months, I was down from my all-time high of 192 to a much more manageable 162 - a full 30 pounds. My weight has lingered right around 30 pounds, my eating habits have permanently changed (for the most part - I mean what am I supposed to do, give up Doritos?), and I can walk to the car or even jog around the block without passing out from exhaustion.

Challenge of the week: 6 day push-up challenge

Starting today, the goal is to complete 20 push-ups a day. You can do them through-out the day. Push-ups are great for the upper body and core strength. (This exercise  uses muscles in the shoulders, back, triceps, abs, and a little legs too).

Three different variations:

Beginner wall push-up:

1.) Stand 3 feet in front of a wall, hands shoulder width apart facing the wall. 

2.) Lean towards the wall with your hands touching the wall.

3.) Push back to starting position

Beginner modified push-up on the floor:

1.) Position yourself on your knees and hands, and face the floor.

2.)  Hands are a little more than shoulder width apart

3.)  Knee distance is at a comfortable range

4.) Slowly bend your elbows and lower your chest until your chin reaches the
      ground, then slowly return to the starting position.

Military style push-ups

1.)  Place hands on the ground, shoulder width apart, and feet together.
2.)  You want a straight line from head to toe during the entire movement
3.)  Lower yourself until your arms are parallel with the ground, and elbows are bent
      (90 degrees).
4.) Return to the starting position by pushing back up, and extending the elbows.

Things to remember in all three variations:

Make sure your core and glutes are tight the entire time.
Squeeze shoulder blades together as you return to the starting postion.
Flex tricep muscle as your return to the beginning.
Always keep your back nice and straight.

Even if you can only do a few push ups to start, it is better than doing none. 

For all variations exhale on the way up, inhale on the way down.

Do not strain yourself, if you feel any pain then stop.

Sources:http://www.wikihow.com;,http://skinnyms.com,http://www.mayoclinic.com, www.livestrong.com

As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cooldown.

Motivational Monday - 3 P's to achieving your fitness goals

Start setting your goals this week!

 Too many diets out there now promise a quick fix, but can you really sustain a diet for the rest of your life? In order to lose the weight and keep it off you must create a healthy lifestyle that suits you.

 This takes...

The 3 P's

Planning

Plan out your meals - Make a specific grocery list so you can figure out what you will all week. This is for breakfast, lunch,dinner, and snacks. 

Check out some of these meal planning resources:

http://simplemom.net/how-to-menu-plan/

http://www.everythingmom.com/free-meal-plans.html

Plan out a workout- Create some sort of an exercise routine. It doesn't always have to be in a gym, or all at once. Break it up during the day, and think of creative ways to get your heart pumping: Park a distance away, take stairs, do jumping jacks or walk around your living area while watching TV. Ask a buddy to workout with you, or invest in a trainer or an at home workout DVD. The key is to be consistent with it!

Plan a weigh-in day- Although this should not be your only gauge for losing weight (read my blog about inches versus pounds) you should plan for a weigh-in. It can be weekly, monthly, or you can set to weigh-in 30 days from your initial weigh-in. Remember to not become obsessed and weigh-in everyday!

Patience

You didn't put all your weight on overnight. So guess what? It won't come off overnight. It's takes hard work and a lifestyle change. Be patient, and try to take pleasure in the little changes you are making towards a healthier you.

Persevere

 You may have a bad day with food, exercise, family, life. Remember your goal, and the reason why you are doing this! Don't look back, and above all DON'T GIVE UP!

As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cool-down.

Squat Challenge!

100 squats by the end of the day!! 

Targets: targets glutes, hamstrings, quads, and core

How to do a squat:

Warm-up 5 minutes!

1. Stand with feet hip distance apart with your toes, knees and hips in a straight line.
2. Pull your belly button towards your spine and contract your abdominal muscles.
3. Slowly lower your body, as though you are sitting in a chair.
4. If you can, go down until your butt is in line with your knees (knees at 90 degree angles). If you can't go down that low, go as low as you can.
5. Take a moment and look down make sure your knees are BEHIND your toes.
6. Keeping the weight in your heels, slowly push your body back to starting position.
7. At the top of the movement, do NOT lock your knees. Keep a slight bend in them.
8. Repeat the movement 10 to 15 times, performing 1 to 3 sets. For each repetion, count to 3 on the way up and on the way down to ensure you're not going too fast.
9. Rest 30 to 60 seconds in between sets.
10. Stretch your quadriceps and hamstrings after each set or after your final set, spending at least 10 to 15 seconds on each stretch.

As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cooldown.

Source:exercise.com

Quick Ab Workout

How to do each exercise

Bicycles

      Lie face up on your mat and place your hands behind your head, lightly supporting
      it with your fingers.

      Bring the knees in to the chest and lift the shoulder blades off the floor without pulling
      on the neck.

      Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.

      Switch sides, bringing the left elbow towards the right knee.

Beginners- sit on chair, hands behind neck, bring knees towards right elbow, place knee back down on floor, switch. Careful not to pull on neck.

    Crunches

   Lie on the floor or mat.

   Cross your arms over the chest or place them behind your head.

   Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage 
    down toward your hips.

    Curl up, and lie back down towards the floor.

Beginners- sitting on chair, hands behind back, contract your abs forward toward the ground, curl back up.

      Plank

    Lie face down on mat resting on the forearms, palms flat on the floor.

   Push off the floor, raising up onto toes and resting on the elbows.

    Keep your back flat, in a straight line from head to heels.

   Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up
    in the air or sagging in the middle.

  Beginners- hands on the chair and feet on the floor, follow steps 3-4

As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline.
Source: livestrong.com.,exercise.com

Healthy Turkey Tacos

TURKEY TACOS

TACOS TACO TACOS!!!!!!!!!!!!! AHHHHH!!! I LOVE TACOS!!!


1lb ground turkey
1 teaspoon chilli powder
1/2 teaspoon cumin
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 TBS sharp cheddar cheese ( optional)
Lettuce to be used as wraps


 start browning  ground turkey in a skillet

Mix chilli powder, cumin, salt, garlic powder in a bowl

Add spices turkey, and finish cooking.

Place two pieces of lettuce ( you can use romaine, wheat wrap also) on a plate, add tukey, sprinkle chesse on top, and voila! Delicious turkey wraps!

Total Calories::

4 ounces of turkey ( each taco has 2 ounces) 115 calories

1 TBS cheese ( for both tacos) 27.5 calories

Lettuce 5 calories

Total calories: 143

Cubercize! Exercises you can do in your cubicle

Most of us work in some kind of office, and sit 8+ hours a day. I worked in an office for five years of my life, and I can remember the excruciating pain in my lower back, or in my shoulders. When I actually had the chance to stand up and walk around, I felt so stiff for the first few minutes that when I walked I felt like Frankenstein (UUUUUUUUUUGGHHHHH, and yeah I put my arms out too).  Peter Gibbons from Office Space said it best: "Human beings were not meant to sit in little cubicles staring at computer screens all day." It's safe to assume that your office job doesn't involve much physical exertion or a high degree of activity.

The U.S. Surgeon General recommends at least 30 minutes of moderate activity five days a week, so you may not be able to get that in at the office, but if you are at your desk for long periods, try adding some of the following during breaks:


-

• Neck: To stretch your neck, slowly flex your head forward and backward, side to side and look right and left. This can be done almost any time to lessen tension and strain. Never roll your head around your neck––this could cause damage to the joints of the neck.
• Shoulders: Roll your shoulders forward around 10 times, then backward. This helps release the tension off your shoulders.
• Arms and shoulders: A good stretch for your arms and shoulders is to brace your hands on the edge your desk, each about a shoulder width away from your body. Twist your hands in so they point toward your body and lean forward, hunching your shoulders. Take this a step further and push your shoulders and elbows closer to the desk.
• Wrists: Roll your wrists regularly, around every hour or so. Roll the wrists 10 times clockwise, then 10 times counterclockwise. This will help minimize the potential for getting carpal tunnel syndrome if you spend a lot of time typing.
• Ankles: Roll your ankles regularly. As with your wrists, roll the ankles in a clockwise motion three times, then counterclockwise. This helps improve blood circulation, and prevents that tingling feeling you can get when blood circulation is cut off, also known as "pins and needles".
• Chest: Notice if you tend to hunch in front of the keyboard. To counter that, perform the following exercise: Open your arms wide as if you were going to hug someone, rotate your wrists externally (thumbs going up and back) and pull your shoulders back. This stretch is moving your body the opposite way to being hunched and you should feel a good stretch across your upper chest.
• Abdomen: Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Repeat this every few minutes all day long while you're working at your desk. You can also perform kegels (pelvic floor exercises) while sitting.
• Calves: Stretch your calves. While sitting, lift up your legs on the balls of your feet and set them down. Repeat until your legs are comfortably tired. Repeat about 10 minutes later, and continue doing this routine for about an hour or so. This will exercise your calves, and will help prevent blood clots from developing in your legs. Blood clots are very common among middle-aged computer users.

Also remember to follow these tips:

Park a little farther away then your usual spot
Take stairs whenever you






source: http://www.careerealism.com/desk-workouts/; http://www.wikihow.com/Exercise-While-Sitting-at-Your-Computer

Eat less crap

Source:fitsugar.com

Inches versus Pounds

In my training career, the client almost always has this goal: "lose weight". What I notice, though, during the initial meeting, as I dig a little deeper, it comes down to "I want to be healthier" and "I want my clothes to fit better," and "I want to be leaner". Duh, right, why else do you hire a trainer (unless you think they are really hot, and want them to notice you)?

Ok, then, so now this goal has become more about inches then pounds. Poor pounds always get blasted. Do you ever just tell you scale "BITCH, YOU'RE WRONG!" Ok, well, that may be harsh, but that is typically my response to most things I don't agree with. Here's the thing: when you lose body fat, you lose inches, but not always the pounds. Since a pound of muscle weighs the same as a pound of fat (muscle takes up less space), your reduced body fat and healthier body composition don't always change that number on the scale.  Keep in mind there is more to weight loss than simple numbers on a scale. Sometimes the numbers on your scale do not take into account how much lean muscle mass you have put on, body fat that you have lost,  medications you may be taking, or certain non permanent weight fluctuations (your weight can vary as much as 5 lbs in a single day).

Stick to a combinations of cardiovascular aerobic workouts and weight training. If you have to obsess over numbers, then I suggest looking at your clothes size to gauge your process. If that number gets smaller, your are making progress in that body fat reduction, and as you lose excess body fat and gain muscle, you'll notice your clothes fit better. So does that number on the scale really matter if your have achieved a healthier, leaner, fitter you?

So as I have told others (and myself) -  forget that scale! Instead, build that exercise routine, have your body fat measured periodically, and look at how you fit in your clothes. The pounds will eventually catch up.

As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline.

Workout of the day!

Food Tracking-challenge 1

Good Morning!
New year, new you! What are your goals this year? I have one goal every year, and it's pretty simple- be better than the year before!
With that said, it's time to get on track with food and yes, fitness.
Since some of us are out of routine,  (myself included). So I am going to start with this-food tracking.
I know some of you are thinking, I can barely keep track of my life period, what the hell does she mean to add something else? Trust me this works. It's a free app-myfitnesspal, and very user friendly. Download, or if you are at work go to myfitnesspal.com.
All this week I am going to log in everything that is going into my mouth. That's it. Don't worry about the calories or anything. JUST LOG IT.
  Other thing to do today- take measurements of yourself. ugh, I know. In the words of Nike though- JUST DO IT! This includes waist ( Place a tape measure around your body at the top of your hipbone, usually at the level of your belly button) and your hips ( two to three inches below belly button, generally for us women it's the widest area.). 
Ok, wheeeewwww...I'll be back with my first workout!

OK, so not my best work. But hey it's my first video!! First workout will be posted tomorrow!!