BEAT mindless snacking ... and OVER EATING

I want you to eat every four hours ― breakfast, lunch, snack, and dinner. This way of eating keeps your stomach from rumbling and your metabolism happy. Starve yourself for any portion of the day and you cheat yourself out of a bump in your metabolic rate. When you first start to eat every four hours, you might find that you're not very hungry when the four hours are up. But that's the idea ― you don't want to be famished by the time you eat again. You want to head off extreme hunger, which is a signal that your blood sugar has dipped too low and will lead to cravings and overeating. JM

As the fall and winter sneak up on us and our schedules become bombarded with the holidays, football games and children's activities it's important to be prepared. When I speak of being prepared I mean carrying some back up snacks with you at all time everyday put some fresh veggies, fruit or cheese sticks in your purse so that it's always at hand when hunger hits. You can also stash some granola bars, trail mix or mixed nuts in your car, your office and anywhere else you spend time. When you have a great plan in place it is easy to beat the urge for those nachos at the game, the McDonalds drive thru and the gas station candy bars. It's easy to succeed when you have your plan in place and your goal in sight. You have worked way to hard for to long to let little slip ups add up and defeat you so get out there and get prepared to rule your life. Happy Snacking!!

30 min Cardio
*2min jogging followed by 1 min walking repeat 10 times

50 jumping jacks
20 walking lunges
30 squats
30 sec mountain climbers
*Repeat circuit 4 times with 30sec rest between sets


To be prepared is half of the victory <3 XOXOOXOX

No money for a GYM ?

It’s a tough economy. If you can’t afford pricey gyms or equipment, then let's get a little creative here. Instead of dumbbells, how about jugs of water, canned goods, candlesticks, or books? Anything that you can grip firmly and securely and that weighs at least 3 to 5 pounds will work. Also, let's not forget the most obvious tool we have: our own body weight. Think old-school Jane Fonda ― yes, it's true that exercise has progressed leaps and bounds since she introduced her workout video in the early eighties, but some of that stuff was great for at-home workouts. Remember all those leg lifts she used to do? Not to mention the crunches, squats, lunges, wall squats, and those wide circular movements she did with her arms that made your shoulders feel like they were on fire. Lace those sneakers up and pound the pavement or run stairs at a nearby stadium, school, or in your apartment building or home. JM

Now is the time to eliminate ALL of the excuses that you have been using in the past to avoid working out and comfort yourself in staying the same. Everyone has the exact same amount of hours in a day and truth is some people are busier than us and some have nothing going on. If you want a healthy and active lifestyle you will make time for exercising. If your excuse is that you don't have the money for a pricey gym then you should know a few things:
 1. Its free to lace up your sneakers and run outside.
 2. Workout videos can be fairly cheap and last forever. (trade them with your friends monthly to keep it fresh)
 3. Buying 1 set of weights to keep at your house is less than $20.
 4. Doing an outdoor bootcamp with your friends can be free if you use your surroundings. Think pushups, lunges, sprints, jumping jacks and other body weight exercises. (having workout partners will only drive your success but, don't depend on them to much that you cant work out alone if something happens to your friend)
 5. Walking your dog, taking a walk with a friend and hiking are all free!!

YOU CANT BE MAD AT THE RESULTS YOU DIDNT GET WITH THE WORKOUT YOU DIDNT DO!!

So you see anyone can have the body they want with minimal expense or equipment. If you're still struggling you might be lacking the drive and that my friends is something you can't buy or get for free.

Wednesday workout

30 min cardio
*2 min jogging/1 min walking (repeat 10 times)

30 sec plank
50 jumping jacks
30 sec plank
50 jump rope
30 sec mountain climber
*repeat 4 times talking a 2 min break between each circuit

Be the INSPIRATION you need

Its like a breath of fresh air and I'm instantly inspired to blog every time that someone tells me they've read my blog and it's helped them with their weight loss journey. This weekend like many others we went out with friends to have drinks and watch a band. As we were sitting there one of our friends came over and said thank you for writing your blog I've lost 52 pounds along with the help of weight watchers, eating healthy and your blog. This instantly made me inspired to write about the encounter this morning. I've been thinking a lot about inspiration lately and what I could to inspire others but, recently it occurred to be that to be inspiring you have to be inspired. So you see its like the circle of life in a way and you get out what you put in. Everyone needs a little push now and then and I would like to thank you for doing that for me. Truth is that you are a hero and an inspiration to many people through all that you do. Let me just start with saying that 52 lbs is no easy feat and to have the dedication and motivation to make it that far is amazing. I'm also so thankful that through social networks and blogging I've been able to make a difference for a few people. So for that I say Thank You!

Monday Funday 

40 min of cardio 

* 2 min walking and 2 min jogging (repeat until you reach 40 min)

12 Push ups 

12 Bicep curls (each arm) 

12 Bench press 

*repeat cycle 3 times 

25 crunches 

50 bicycle crunches 

25 toe touches (lay on your back with your legs straight up and reaching for toes while crunching)

*repeat this 3 times 

I love inspiring people, and if I can make a difference in one person's life, then that's a success for me.

-Sasha Azevedo

I WORK OUT ......: Dealing with life....One bite at a time!

I WORK OUT ......: Dealing with life....One bite at a time!: It's important to have an arsenal of recovery behaviors to manage emotions in healthy ways. Try engaging in a hobby you enjoy, reaching out ...

Dealing with life....One bite at a time!

It's important to have an arsenal of recovery behaviors to manage emotions in healthy ways. Try engaging in a hobby you enjoy, reaching out to a loved one for support, or experimenting with incompatible behavior, which is behavior that steers you away from the self-destructive behavior. For example: Exercise, take a hot bath, or get your nails done. Doing things that make you feel beautiful make you less inclined to binge. JM

Emotional eating is very common and many of us will make meal decisions based on our feelings. We use food for celebration, when we are sad and during time of boredom. Many of our daily activities are centered around food from birthday celebrations to catching up with friends over cocktails. These little get togethers can add up on the calorie counter and can sabotage your hard work in the gym. Look for alternatives to eating such as meeting for mani/pedis or shopping. If it's not possible to not have the event around the meal try to choose healthy options such as fruit and veggie trays. Eating before you go can also ensure that you don't go overboard on the guilt ridden treats and drinks. Be mindful XOXO.

Friday

30 min cardio

30 walking lunges
15 squats
20 jumping jacks
30 sec mountain climber
* repeat cycle 3 times

The only workout you will ever regret is the one you didn't do!

Change your eating habits ...

Remember, just because you’ve made it a point to eat healthy doesn’t mean you can’t go out every now and then to enjoy restaurant food. You just have to know what to look for, what to avoid, and where to make substitutions. You can order the chicken fajita, but instead of the Mexican rice and refried beans, ask for black beans or a salad on the side. Opt for the grilled vegetables instead of the twice-baked potato or French fries. Substitute the hash browns for sliced tomatoes. You get the idea — this stuff will take a little extra thought at first, but in no time it'll be second nature. JM

It's so important that if you're changing your lifestyle and working out that you also change eating habits. It's very hard at the beginning to change everything all at once so take it step by step. If you are going out to eat or you are at a party be mindful of what you are eating. Making small swaps will lead to bigger things. If you eat out everyday for lunch or dinner try swapping one or two days for a homemade meal. When you start reaping the benefits from the swap you will be more driven to change more and not feel so overwhelmed. We all know that sometimes you just have to have a piece of cake and thats fine but everything in moderation.


Cardio Blast

2 min walking
1 min jog
 *repeat this 10 times for a total of a 30 min cardio session.

25 jumping jacks
25 jump rope
10 squat jumps
* repeat 3 times with 1 min rest between sets


Eat well to live well. XOXOOX

Building your future .... muscles

I see many gym-goers lifting the same weights week after week — this is just one way to keep your body from changing. So how do you figure out how much to lift if you don't know your 1-rep max? Here's what I suggest, especially if you're a beginner: 1) Choose a weight you can only lift with good form for 12 to 16 reps (which constitutes 1 set). You don't need to go into complete muscle failure, but make sure you're challenging your body. 2) Begin with 1 set of each exercise, slowly working your way up to 2 to 3 sets (adding a set each week). 3) When you've added sets and have a solid foundation (after 6 to 8 weeks), add enough weight so that you can ONLY do 8 to 12 reps. 4) Continue to progress by adding a rep each week until you reach the max reps (no more than 16); then increase your weight again and drop your reps back down to 8 to 12. JM

I used to be scared of doing weights for the fear of getting BIG. Recently I started working out with my husband and lifting weights. I've noticed a difference in the way my muscles look and the way my body is burning fat. I've forever been a runner who didn't focus much on weights or lifting but, truth is that you need to build the muscles as well as doing cardio. Investing in your future is as simple as buying some weights to use at home to build your muscle. You don't have to have a huge gym or expensive weights just the cheap ones will do. Start small and then climb ... buy 1 or 2 sets to start with maybe 10lb and 15lb. Making sure that you can do the excises and not compromise the form.

Happy lifting

Legs

30 min Cardio

30 walking lunges
20 squats
50 jumping jacks
 *repeat cycle 3 times

PAIN IS TEMPORARY BUT PRIDE IS FOREVER <3

SHOUT it out !

Once you turn your negatives into positives, you might just become your own biggest fan! But having a network of people who genuinely want to see you happy and successful is also essential. The key is to find people who are supportive without being asked. Whether it's your mom, your partner, your kids, or your best friend, an encouraging and steady presence in your life can bring strength and courage when you need it most. JM

I know that people are driven by other people and even though my post about working out might be "annoying" to some, They might be inspiring someone else to workout. I've been asked everything about my status' from "Is that all you do? workout" or "every time I'm on Facebook you're running" or "Your status updates about running are so annoying". The truth is I hold myself accountable by posting it on my social network. Through Facebook I've found many others that have a love for running some of whom I've been friends with for years. We may be miles away but being able to push each other through fb or talk about running and have someone that "gets it" can sometimes me the only motivation that you need. On the flip side I've also had people tell me that they love my blog or when I say I'm working out it forces them to get up and do something. Bottom line is you shouldn't be ashamed to shout it from the rooftop if you are working out and changing your life. You will find many others that are in the same boat that you are and you will be able to build a support group. Having friends and family that know what your goals are and how dedicated you are can be the driving factor behind your success. So go ahead and tell everyone you know!

Tuesday Toner

30 min of cardio
*Running/walking, biking or elliptical

10 push ups
50 crunches
10 push ups
40 sec plank
10 push ups
30 crunches
10 push ups
20 sec plank

Repeat this cycle 2 times (more if you feel it)

The key to change is to let go of fear. XOOXOX

RE-FOCUS to RE-MAKE your body ....

So I haven't written a blog in a while to the busy life that I live when my husband is on the road. Now that he is home I've slowed down and I'm getting back to the basics. There are so many times that we all face unforeseen things in life that change our routine. It is how you deal with the changing routine that will determine the success or failure of your weight loss and fitness goals. So its time to reevaluate and rededicate yourself to the bigger picture of what you want. Take today to reflect back on the past few days, weeks and months and pick out the things that are holding you back. If your schedule has changed and it has no chance of going back you're going to have adjust and make time. I've fovea been a morning person when it comes to working out and running but over the past year I've been transformed into a night person. Whether you are morning or night person you have to dedicate yourself to making time for your workout. If you want to reach your goal you have to be willing to sacrifice other things. You wouldn't miss an appointment with your boss so don't miss your workout, you're your own boss. Don't cancel on yourself! This is the one thing that you will do for yourself, to better yourself everyday. Take pride in taking some time to improve your body and your mind.


Monday's KICKSTART

30 min of cardio
- Running, walking, biking or elliptical.

20 Walking lunges
10 squats
20 jumping jacks
*repeat 3 times

STRETCH it out

Happy are those who dream dreams and are ready to pay the price to see them come true.

You can have that dream body but you're going to have to pay the price to get there. XOXOOXOX