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GREEN TEA and Some of the things you probably didn't know...

Green Tea Increases Endurance & Helps You Exercise Longer

Green Tea Increases Metabolism

Green Tea Burns FAT!!!!!!

Repels Odor-Causing Bacteria

Kills Oral Cancer Cells

Inhibits the Formation of Dental Plaque

Diet Tips....

Always consider rather you're as really hungry as you think. Some people tend to over eat. rememeber to Portion your meals and drinks lots of water and Exercise. You should never feel stuffed or Bloated and Tired from eating.

Always eat food fewer in Calories add fruits and vegetables and eliminate sweets anything high in sugar.

Write down the things you eat and drink keep track. Start planning changes to your diet that keeps you in control.

Switch your Milk from Whole milk to Skim or Soy

Eggs to Egg Whites

Soda to Juice or Tea low in Calories

Eat more food high in Fiber it keeps you full longer (Cereal, Whole-grain, Nuts, Pasta, Wheat Bread)

Having a diet rich in fruit and vegetables can lower the risk of and prevent a number of serious illnesses and health problems, such as cancer, high blood pressure and cardiovascular disease.

A majority of fruit and vegetables contain no unhealthy fats or cholesterol and are very low in calories, all of which will help us to maintain a Great figure and prevent us from putting on the pounds.

"No one else can take the steps you need to take to get to anywhere you want. " #FitnessTip Sign Up an Aerobics class or Yoga. Some times the fact that you're paying for something will push you to get your moneys worth. #FitnessTip Use Weights. The better your weight training session are the less Cardio you'll have to do. 1X 45 Half Curl 60 Sec JumpRope 1X 45 Push Up 1X 45 Burpee (Repeat 3Xs)

Start making Small changes to your eating habits. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Add a Salad to your meal, Eliminate Sodas and Juice high in Sugar.

Think about Smaller portions don't over eat. Split a Dish with a friend for lunch. Eat Half of a sandwich. Listen to your Body a lot of times you aren't as hungry as you think you are. Don't stuff yourself.

Make sure to eat Breakfast; 1 of the most important Meals of the day. A healthy breakfast can jumpstart your metabolism.

Calcium is a key nutrient that your body NEEDS in order to stay Strong and Healthy.

Sunday Fitness!

Cardio :65 Butt Kicks

Legs: 65 Side Rt&Lf Leg Lifts

Arms: 65 Bent over Row

Butt: 65 Flutter Kicks

Abs: 65 Half Curl Crunch

(2Reps)

Want to Gain Weight the Healthy way?

Eat foods higher in calories, vitamins, and minerals, as opposed to higher in fat or sugar.

With moderation, you may add in good fat sources to meals such as nuts, avocado, olives, and fatty fish

Snack in between meals. Nuts, dried fruits, and yogurt are good options, but it's also important to find nutritious foods that you will enjoy.

Have a nutritious snack before bedtime, such as a peanut butter sandwich.

Protein Shakes to build the muscle while you Train.

It's SPRING TIME!!! Are you SwimSuit Sexy!!

Here are some Tips!!!

2X 50 Crunch w/ Twist

1X 45 Bench Press

200 Squats Do them in Sets

1X 30 Calf Raises

2X 45 Bent over Row w/ weight

1X 35 Half- Push Up

Remeber to take a 1min rest break during workouts. Drink lots of Water

Want Nice Abs???

Everyone always ask me "What's your secret?" Well there really isn't any Secrets when you give Free Workout Tips that people can use at Home right?

So how can you get a nice Core workout? It's easy, Take 30mins out of your day and Make your own Core Routine or you can try this:

I enjoy doing OBLIQUE CRUNCHES 1 of my fav for the Core

plus you feel it instantly

2X 45 Left & Right Olique Crunches

2X 30 Vertical Leg Crunch

60Sec Plank

1X 35 Basic Crunch

Your workouts are amazing, but do you have any nutritional advice to share as well? Are there any foods you would recommend or shun?

Thank you, Im going to be Honest I dont Diet

I Eat and I Workout, I have a very high metabolism

Bare with me everyone body isn't the same. I am working on Nutrition facts and Healthy eating.

Should I open my Ask Box?

I know you all have questions you would Like to ask me, so Im thinking about interacting with some of you for an Hour.

What's on your mind???

Did you Just have a Baby?

Try Breastfeeding. I Did it.

People ALWAYS ask me. How did you get your Abs like that?

Well this is my secret. I've always had ABS Before my Child. I was always active in sports. I would Walk and Run anywhere; that's great Cardio. When I got pregnant I did the same thing I was even playing basketball (There wasn't any physical contact), riding on skateboards. I know I know I was such a Tomboy smh. I just kept myself Busy. I was always sick I had the worst pregnancy of my life. Weighing only 127 at 9months delivering 7lb 6oz Healthy Baby Boy was a miracle. I even had to keep a water bottle for my saliva, sounds degusting right How did I do it?

After giving Birth I BREASTFED. For 2 whole years YES, 2 years. probably sounds like a very long time to some. I'm not saying that you should do it for that long but I will say you should try it and see how healthy it makes your child immune system.

Breastfed infants have fewer episodes of illness

Breastfeeding delays the onset of hereditary allergic disease, and lowers the risk of developing allergic disease

Breastfeeding helps the baby's immune system to mature, protecting the baby from viral, bacteria and parasitic infections

Just a list of some of the reason why Breasfeeding is a Healthy choice for your Child and Here is a Reason why Breastfeeding Helps you Ladies

Breastfeeding is not just the best option for your baby, it's also one of the most effective ways to shed you pregnancy weight and get yourself back into shape. Not only does breastfeeding burn up to 500 calories a day, it also stimulates the production on oxytocin, a hormone which causes the uterus to contract and eventually start to strink back to normal. Breastfeeding helps tighten the muscles.

To Maintain this Healthy Fit Body. YES I WORKOUT

You Can Do it too.

Good Luck

-Nic

Eat Right Live Right!

How was your Thanksgiving??

I Have a Workout for you!!

Start your workout with

1min Jog in Place. Get that heart rate pumping

1X 25 Press Ups

1X 20 Burpees

1X 40 Butt Kicks

2X 30 V-Sit Crunch

1X 25 Vertical Leg Crunch

2X 20 Overhead Dumbbell Press

1X 40 Jumping Jacks

1X 35 Hip Bridge

(Remember to Drink water, Stretch before all workouts)

Setting your Weight loss goal or Muscle goals!

Go Online and Find a Daily Calories Calulator

The calorie intake calculator provides an estimate of how many Calories are required for both men and women.

If you're looking to gain weight or muscle try a bulking Calulator

Fitness Tips

Try doing a 45min workout Today.

Make it a everyday routine.

Start w/ Cardio in the Morning, Make sure to Hydrate.

Water is important at least 5 liters a Day!

All motivation is self-motivation.... until you decide what to accomplish, nothing will happen

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I Can. You Can. WE Can.