"You get what you work for, not what you wish for."

So true! You have to put in the work to see the results! Stop wishing and start doing. Change your lifestyle and your mind, and the body will come with it. Hit the gym, avoid the sweets and induce the sweat. The only person that can change you, is YOU!

You are the ultimate determinant of what happens to you in your lifetime, so if you want to look like the girl on the front of Fitness magazine, work for it. Start today by planning out your routine, formulating a workout playlist and setting aside time for your workout.

As we all know, life gets in the way. We have classes, we have to work and in the midst of all that we have to try and find time to eat, sleep, exercise, socialize and even have some fun. Make your workout your fun! If you just take 1 hour out of your day to exercise, you still have 96% of your day for everything else. An hour is only 4% of your day, so think of that when you feel as if you don't have time to exercise today.

With the diet, comes the body. Talk to yourself (in your head of course) when trying to find healthy things to eat. I know its hard to know what's really good for you or not, but there are SO many resources to help you with that. I bet you there are at least 20 apps you can download onto your phone which can either give you healthy meal plans or tell you the nutritional value of an egg, which doesn't have a wrapper with it written on the side :).  Look at the nutritional facts of all your foods and avoid any processed foods and things in wrappers. Start with baby steps today and before you know it, you'll be making great strides toward your goals.

Try to find things to motivate you throughout the day. Leave notes for yourself to boost your confidence and motivate you. Follow instagram fitness accounts to constantly show you fitness models and their workout plans. You can even layout your clothes for the gym on your bed, so every time you walk into your room, you are reminded to get your head in the game and start your transformation today.

Don't make exercising and healthy eating a dreadful chore, make it a fun routine integrated into every day!

Stay Fit! XOXO

As you start to feel good, you always want to look good.

This line of workout clothes is very similar to the ever-famous lululemon, yet the prices are much more reasonable. Once you start seeing a transformation in your body, you'll want to show that off while you work your butt off at the gym. Buying workout clothes can motivate you to get to the gym, strut your stuff and show everyone what you've got.

This site has a lot of cute active wear, especially tank tops, which I love. Weight training in a tank top makes me feel a lot stronger, and when I watch myself life the weight in the mirror, I can see my muscles doing the work. This motivates me to push through because I can actually see the results with my own eyes! It's a great feeling!

Lots of places sell nice active wear for lower prices, like this site or something like Marshall's. While looking through the racks you can find your most fashionable workout attire and your motivation to get to your next workout. Work it girl, you're awesome!

http://www.kiavaclothing.com/shop.html

Stay Fit! XOXO

Life is better when you're smiling. Laughter makes the world go round.

When you smile you will light up the world, your day will be brighter and you'll shine.

Smile, smile, smile! :)

Stay Fit & Smile! XOXO

Does anyone else struggle to find some healthy snacks to eat throughout the day?

I found this picture and wanted to share because this definitely gave me some new and yummy options to add to my weekly diet. All of these snack trios combine complex carbs with a lean protein, which is very important to have in every meal for a healthy, balanced diet.

1. Oatmeal, a banana and a handful of almonds. The oatmeal provides your portion of complex carbs, the banana gives you potassium and iron for your diet, and the almonds provide you with protein. These three things all taste great together and are super healthy for you!
2. Whole wheat bread, peanut butter and a banana. This little snack is a nutritious food that supplies a healthy dosage of fiber, protein, vitamins and minerals. The whole wheat bread contains dietary fiber which promotes healthy digestion. Peanut butter adds Vitamin E to your diet, which can help prevent against heart disease and cancer. The banana gives you potassium and natural sugars needed to keep you energized all day.
3. Light mozzarella cheese, tomato and basil. Many people stray away from cheeses because of the high amounts of fat in them, but you need a little bit in your diet. You can eat mozzarella cheese, just keep it to a minimum, and try to eat the fresh, and light kinds. Tomatoes are also super healthy. They are full of essential nutrients needed for your diet, including potassium, folate and vitamins. The best part about them is they have a very high water content, making them filling, which makes you eat less! Basil, aside from being a delicious herb, provides us with essential oils needed for biological activity in the body. Go enjoy a little bit of Italy after your workout with this snack!
4. Plain yogurt, berries and passion fruit. Plain yogurt provides you with the least amount of calories and fat than any of the other flavored yogurts, and still provides you with the probiotics, or "good bacteria" needed for healthy digestion and immune function. Add berries into your plain yogurt to sweeten up the flavor! Berries, also known as one of the "superfoods" aid in preserving your memory, provide nutrients to protect your heart and provide lots of antioxidants. Passion fruit is rich in antioxidants, iron and fiber. If you're looking for a sweet, yet light post workout snack, this is one for you.
5. Celery, carrots and hummus. Celery is known to posses a negative-calorie aspect, and it is true. A stalk of celery is 6 calories ingested, but it takes 12 calories to digest it, so there's your negative calories, amazing! It can also help boost immune function and prevent colds. Carrots are known to be beneficial to ones skin, eyes, digestive system and teeth, so eat your carrots. Hummus is made from chickpeas, which contain NO cholesterol or saturated fats. Hummus is rich in protein and helps maintain healthy blood sugar levels. Liven up your complexion and diet with this snack!

All of these post-workout snacks have many, many health benefits, but remember, everything in moderation. Try these recipes and see which ones you like. Make sure you always grab these ingredients when you good food shopping so you can grab and go after your workout.

Stay Fit! XOXO

Happy Healthy Halloween Fit Followers!

I know today is a very tempting holiday because of all the unhealthy candy that will be surrounding you, but don't cave! Don't let the candy haunt you like the ghosts of the night. Will power will be your bestfriend today, embrace your new, healthy lifestyle.

If you are able to control yourself and only have ONE piece of candy, do so. You don't want to restrict yourself because eventually, for the most part, you will cave. If you know that once you have a piece or a bite you won't be able to stop, don't even THINK about opening that candy. You don't want to backtrack on your hard work for a moment of sweet satisfaction. Usually, when I want something like candy, I don't act right at that moment. I wait, think and ask myself "Do I really want and need that?", like myself you will probably end up realizing you don't actually need or entirely want it at all.

Make a super delicious protein shake today, maybe even try to look up healthy ways to make it have the same flavors as your favorite candy. This will not only curb your cravings and satisfy your taste buds, but it will supply you with your nutrients for the day! Also, try to get yourself to the gym earlier in the day today. Your positive endorphins flowing after your workout will aid in helping you make healthy choices.

Don't think about this as a limiting and tempting holiday, think of it as a milestone. You've reached the point that you have found healthy more delicious than anything else, and that is the greatest part of it all. Go out, have fun but don't make unhealthy decisions you may end up regretting. Live Fit Forever!

Happy Halloweekend! Enjoy and flaunt your healthy self in whatever costume you may be wearing.

Stay Fit! XOXO

 





If you want something, you have to work for it!

 

The voice in your head can either be your best friend of your worst enemy during a workout. Sometimes this voice will push you through that last, seemingly impossible set, and other times it will tell you that you can't run the full mile, to stop at the half. That negative voice in your head is a LIAR! Don't listen to the negative thoughts its putting into your mind, as you push through your workout push out the lies.

 

The liar inside your head is ALWAYS wrong. It thinks it knows you, and wants you to take the easy way out. Overcome those lies and train your brain to think positively. You can do whatever you put your mind to. Train yourself to think positively and motivationally during a workout and I promise you will see major improvement. I know some workouts seem next to impossible, but they're not. You can complete it and you WILL look amazing at the end of all the hard work.

 

Fill your mind with positive energy. Some things I think about to get me through a hard workout are: how great I will look at the end of all my hard work, healthy and delicious recipes that I can make to stay on track and the reactions of my family and friends when I show off my new and improved fit body.

 

Yes, you're amazing, and yes, flaunt what you have. Walk in and out of the gym with more confidence each and everyday because you deserve to be recognized. You break through new barriers daily and make yourself both physically and mentally stronger each time you work toward your goals. So keep the lies out of your head, keep the positive energy flowing and show everyone what you can really do!

 

Stay Fit! XOXO

 







 

A perfect and delicious post workout snack.

As a healthy, fitness driven individual you should know you are supposed to fuel your body with about 5 to 6 small meals a day, especially after a workout. I know after a workout you may not want to eat, thinking you will just negate what you just did, but you are wrong! You need to fuel your body back up and restore the energy used in your previous workout so you can do even better for your next one!

One of my favorite after workout snacks is peanut butter and banana. I am a peanut butter lover, so this is the perfect snack for me, and for all you peanut butter lovers out there, I have found the perfect snack for you! Both peanut butter and bananas may be a little high calorically, but that's not all its about, they are also chock full of fiber and essential vitamins and minerals that your body needs.

Peanut butter can supply you with protein, fiber, iron, vitamin B6 and many other important minerals. This super yummy food is also known to lower your risk for heart disease and high cholesterol. The high fat content in peanut butter shouldn't scare you away! The majority of the fats are heart-healthy monosaturated fats!

Bananas provides you with protein, fiber, lots of potassium and NO FAT, I repeat NO FAT! Woohoo! These healthy little guys don't only provide you with important elements, they can help you feel better. Bananas can help improve your mood and prevent against muscle cramps or symptoms of PMS. And girls, I know we need that sometimes!

These two healthy foods combined together can work wonders for you, and leave you feeling full and tastefully satisfied. They're not only delicious, but extremely easy to make and can always do the trick! To add even more nutritional benefits to your post workout snack, you can pair this combo with a glass of skim milk or a piece of whole-grain bread. Also, if you can, try to lean towards the more healthy peanut butters with less to no trans-fat and hydrogenated oil.

Try this snack for your next post workout and I promise you'll love it!!

Stay Fit! XOXO