70% Nutrition, 30% Exercise

Happy MOTIVATION MONDAY!

I am definitely motivated today! I'm feeling results from my hard workouts, been eating super healthy and am getting ready to start the summer off right! 

My motivation to all of you today is to stay strong when choosing your meals and make healthy choices! Your fitness and seeing results in your body is 70% Nutrition and 30% Exercise! 

It is very important to pair your regimented exercise schedule with a very healthy and strict diet to see optimal results.

Remeber: Eat Healthy and you will not only look, but you will feel better! 

Stay FIT! xoxo 

Reach Your Goals

It's MOTIVATION MONDAY! 

"You will never regret reaching your goal. You will only regret giving up and not trying harder."

If you start a journey, set out to finish it! Start your journey to a healthy life today by changing your exercise and eating habits for the better.

Now that summer is around the corner, you want to be in the best shape of your life and WOW all of your friends. This is the time to push through and work the hardest. 

You will love yoUr results when you follow through, and if you don't, you will regret it everyday! REGRET STINKS, so make sure you don't fall out now! 

Push, succeeed, self-motivate and get ready to flaunt your beach body this summer. 

Happy Motivation Monday!

Stay Fit! XOXO 

Attention Followers!! Its MOTIVATION MONDAY!

Stay Girly and Fit will be posting weekly, on Motivation Monday, of course, to fuel you for the week and keep you motivated.

Tune in weekly for our new Motivation Mondays!

Stay Fit! XOXO

A really yummy healthy dessert for the warmer weather is grilled pineapple with a scoop of vanilla frozen yogurt on top.

When trying to eat healthy, you may get bored with the constant salads and grilled chicken, but there are ways to make eating healthy delicious, especially in the dessert world.

To make this healthy, sweet dessert, cut all the skin off of the pineapple, but leave the leafy stem on, leaving the stem will help when you try to grill the pineapple. Then, throw the pineapple on the grill and rotate it until its just a little grilled on each side, like shown in the picture. Once it looks grilled to perfection, take it off the grill, cut it into slices and core the hard part out of the middle.

To finish it up, place it on a plate and add a scoop of ice cream, or a healthier option like frozen yogurt, on top and enjoy your healthy and delicious summer-time dessert.

Stay Fit! XOXO

Top 5 Rules of a Cheat Meal!

Cheat meals are allowed and you can still reach your goals. Actually, they may be important in the journey to a healthier lifestyle.

Everyone believes that eating bad for one meal ruins your diet, but that is not true! One bad meal will not, I repeat, will not, make you gain weight back that you have lost, unless you do NOT know how to control yourself. Control is key!

Here are 5 tips to help you with cheat eating. They are very helpful and all extremely true and valid points to bring you a successful indulgent meal.
1. NO GUILT. You have to enjoy what you're eating! You made the choice to eat it, so savor the flavor and if you feel a little worse after it, make it up in your next workout. Do an extra couple of reps or run and extra half-mile. It's not the end of the world!

2. PLAN. If you plan when to have your cheat meals, you will less likely to cheat the rest of the week. For example, if you're going to cheat for Sunday dinner, make sure you tell yourself that when you go reach for that double chocolate chip muffin Wednesday morning...

3. PORTION CONTROL. This is a HUGE part of weight-loss and healthy living. You can be the healthiest person out there, but if you eat more than you should and don't control your portions, it will only negatively affect you. A cheat meal is a treat for you, its not a ticket for a junk food binge day. Be mindful of that, because even when it tastes really good, you shouldn't go for multiples.

4. LIMIT THE NUMBER. You should allow yourself about 2-3 cheat meals per week. This allows you to remain a healthy-eater, but not cut yourself out of real-life eating. If you always deprive yourself of what you want, you are destine to fail.

5. MOVE ON. So now that you have had your cheat meal, think about how great it was, but also think how great you look because of your change in lifestyle, to one that's healthier. Remember that once you have one bad meal, it doesn't warrant you to go off and revert back to your old, unhealthy ways. Love every minute of your meal, and when its over, its over. Move on and take it out of your thoughts, and replace those with how much you love the feeling after achieving a new PR at the gym. Those are my fav!

Follow these steps when having your cheat meal and you will learn to control yourself in a whole new way!

Stay Fit! XOXO

"The stronger you are, the better you feel." 

So, so true! Strong is the new sexy! Of course strong doesn't only refer to how muscular you appear to be, it applies to many things. 

Having a strong drive to be healthy, having the strength to turn down unhealthy foods or having the strength to get through that last set of your workout are some of the many different strengths you have.

Aside from the strong mental capacity that makes us feel good, physical strength is very important too! Ladies, remember to weight train, and I promise you will not look "manly" if you do so. 

Do a high amount of reps with light weight to tone your muscles and make your summer bikini body one to "wow" about! Abs, arms, legs, chest, back and booty! WORK, WORK, WORK! 

Stay Fit! XOXO 

To all the ladies working on firming your booty for summer, here a great little circuit to add into your workout 3 times a week. Doing the same exercises can get boring, so switch it up this week and try my go-to booty blasting workout! 

Usually I do this without weights, which is fine as long as you squeeze your glutes while doing every exercise, and even though it hurts, I promise it helps! 

You can switch up the order however you would like and add some variety in if you want, which I tend to do. 

In order, I usually do:

25 Squat Jumps 

25 Glute Kickbacks

25 Glute Pulses 

25 Fire Hydrant Side Lifts

25 Glute Bridges 

25 Walking Lunges 

25 Side Leg Ups 

(Repeat 3 Times) 

I do the squat jumps first because they are definitely the hardest exercise I'm the circuit in my opinion! Either way, if you follow my harder variation of the workout or the orginal, you should FEEL THE BURN IN YOUR BOOTY! While doing this you want to squeeze your muscles and make sure you feel the exercise while you're doing it. Work that booty girl!

Feel free to comment and share your favorite booty workout or how you think this one is after you try it! 

Stay Fit! XOXO 

STAY POSITIVE!

 

Positivity will take you to great places. I wanted to tell all of you to believe in yourselves. You can do it and you will do it, you just have to keep up, push yourselves and don't give up!

 

Stay Fit! XOXO

Good morning! Figured I should start off the day with some advice to make your workout more beneficial today! 

Most people never know when or what to eat pre/post workout, but there are some great choices to eat before your workout. 

If you tend to get an upset stomach from eating before your workout, you may choose to not eat until after, but wrong choice! You need to give your body some fuel to get through your workout! Some good suggestions are: 

1. Yogurt, Greek or non-Greek will suffice. I recommend Dannon's Oikos line of Greek yogurt because that's my personal fav. 

2. A whole wheat or whole grain English muffin with some honey. The honey gives a sweet taste which will leave you satisfied throughout your workout. 

3. A banana will provide you with energy and essential vitamins and minerals needed for every day health. 

If you are focusing on fat burning some great pre-workout snacks would be: 

1. A healthy grain/granola cereal with fat free milk. Make sure you choose a cereal that is good for you. Lots of cereals may seem healthy and taste great but are loaded with sugar, so just be mindful when choosing your cereal during your next grocery store visit. 

2. A slice of whole wheat or whole grain toast with peanut butter. Peanut butter is my go-to pre-workout snack because it is delish. I usually do this combo and add some banana slices on the toast as well to make it a little more filling. 

Lastly, if you're trying to build muscle, some pre-workout snacks that will go along with your muscle strengthening workout would be: 

1. Whole wheat pita with hummus and tomato. Hummus is a healthy and tasty spread that is also very good for you. I think the best way to eat this combo is to  cut the pita into halves, spread the hummus on each half, place sliced tomatos on one side and eat it like a sandwich. You can experiment and make this snack your own, but if you don't know just how to do it, the way explained above has never failed me! 

2. Oatmeal! Oats are super healthy and provide you with just the right amount of energy, but you have to be careful what kind of oatmeal you're consuming. I'm sorry to say but the Quaker Oats instant oatmeal may not be the best choice, although it is the easiest to make. If you want the purest and best for you type of oatmeal, I would recommend steel-cut oats and to sweeten them up you can add some honey. 

All of these pre-workout snacks can be delicious as well as filling for your stomach and your energy reserve for your workout! Try some of these before your trip to the gym today! 

Stay Fit! XOXO

 

"Your future is created by what you do today, not tomorrow."

 

 

Motivational quote, right? Imagine having quotes like these said in your ears while you listen to some pump-up music during your workout. Download the FITRADIO App and you can have just that.

I totally swear by this app, and some days it is the reason I can get through my workout. It gives you a huge variety of tempos and genres to listen to and the whole app is centered around fitness. Who doesn't love anything focused of fitness!

My favorite playlist is the Top40, you get the popular songs today with cool remixes and even some new songs you may have never knew, but I promise, anything you choose to listen to will not disappoint. Oh, and by the way, its FREE, so do yourself a favor and download it to your phone!

To all my fitness divas out here, I totally recommend this app to keep you going for all of your workouts!

 

Stay FIT! XOXO



"Strength. A river cuts through a rock, not because of its power but because of its persistence."

Hi followers, I'm back! I'm sorry I wasn't here to push and motivate you during the winter, but now I am back and ready to amp up this fitness, health and motivation blog!

I figured since it is the first day of spring and that we are slowly approaching bikini season, this quote was a good one for today. Persistence is KEY when working on changing your life to a healthier one and getting into better shape. I promise you, keep up the good work and you will see results and your physical and mental strength increase.

Diet and exercise BOTH contribute to how successful you are living a healthy lifestyle. The advice I will leave all of you with today is: Get up and go to the gym for an hour today, remember one hour is only 4% of your day, and when it comes to dinner tonight, choose to eat healthy, it will help you out in the long run!

STAY FIT! XOXO