So it is the holidays - heavy travel and I will be posting travel fit ideas now and then to keep in mind. Today I wanted to take a sec to mention some things we don't always keep in mind when Flying.

you should always keep some healthy snacks and a bottle of water with you so you are not tempted by Cinnabon! Believe me - they almost got to me last time.

If your flight is delayed take that time to walk around the airport rather than sit and wait the extra 1/2 an hour. Keep the blood moving - you will probably get a mile in while you wait.

*Drink plenty of fluids (preferably water) before, during, and after your flight. Not only will you feel better, but keeping up your fluid reserves also helps your body ward off a whole other host of maladies. Staving off dehydration will also decrease your risk of getting jet lag.

• *Slap on some moisturizer and lip balm to combat the dry air in the flight cabin.
• *If you wear glasses, don’t fly with contacts--don your specs instead. Contacts will only dry out and further irritate itchy or burning eyes. 
• *Clear your head with a hot, steamy shower after you land.
• *Avoid smoky bars when you reach your destination or while you wait for a connecting flight.

**Dehydration also weakens the immune system. Cramped conditions breed the contraction of germs.

****To minimize the discomfort of pressure building in your ears, here’s how to make them pop: Pinch your nostrils closed and inhale deeply. Then exhale through your nose, blowing out in short, firm bursts until you feel your ears pop. Yawning, drinking liquids, and chewing gum also help.

Happy Travels!

Ah the plank. My favorite little Ab strengthening move. The plank or the bridge, as it's also called, is better than sit-ups. It works your abs and back.

Get down on the ground like in a push-up position, but on your elbows. Hold for 30 to 60 seconds.

See the gal holding the plank  picture. It is important to keep your tush down -no pitching a tent with butt in the air. That is the wrong way!!

Get off your butt and on the ground and give it a try!

The thighs, in addition to the butt, are a fat collection area. But we already knew that. What we don't know is how the heck to get rid of it.

Four muscle groups comprise the thighs. The quadriceps (quads) are located at the front of your thighs; you use them to straighten your legs. You use your hamstrings, at the back of the thigh, to bend your leg. The abductors, the outer-thigh muscles, pull your legs sideways away from your body; and the adductors, the inner thigh muscles, pull your legs sideways back to your body.

Here are some work outs that will target these trouble spots: (Do two sets of 10 to 12 reps on each leg (unless otherwise indicated), two or three times a week. )

(1) Lie on your right side, supporting your head on your hand. (If this position bothers your neck, fold your arm down and rest your head on it.) Bend your left leg, placing your foot flat on the floor. Your right leg is extended and slightly forward.

(2) Using your inner thigh muscles, lift your right leg toward the ceiling at least 6 inches. Hold, and then

slowly  lower. Repeat on the other side.

(1) Sit on a sturdy chair. Rest your feet on the floor with your knees bent 90 degrees. Rest your hands on the chair at your sides.

(2) Exhale as you lift and extend your right leg. Hold for 30 seconds as you breathe normally. Then inhale as you lower your right leg and exhale as you repeat with your left leg. Hold for 30 seconds while breathing normally.

Single-Leg Squat


Standing with your feet together and arms by your sides, shift your weight onto your right foot. Rest the toe of your left foot next to your right foot for balance. Keeping your back straight, bend at your hips and knees, and slowly sit back onto your right leg, raising your arms straight in front of you as you lower (hold onto the back of a chair for balance, if you need to). Stop when your thighs are almost parallel to the floor, and hold for a second. Then press into your right foot through the heel and stand back up.

Seated Pillow Squeeze



Sit on a sturdy chair. Rest your feet on the floor with your knees bent 90 degrees. Place a pillow between your thighs. Exhale as you squeeze the pillow between your thighs, as if you were trying to squeeze the stuffing out of the pillow. Hold for 1 minute as you breathe normally. Rest 30 seconds to 1 minute between sets.

So you know what you are eating - a ton, right?! But what are you going to drink to get you through all of the family "quality time?" I've got something that will keep the calorie count low and still help you tolerate your crazy uncle Lou.

It's called the 5-0 Cosmo. Basically you substitue the cranberry juice for Diet Ocean Spray Cranberry Spray juice. It's only 5 calories per serving which brings your calorie total per drink to a mere 50.

The taste is still fabulous! Give it a whirl this holiday season and let me know what you think.

My fav recipe is

3 ounces diet cran, 1 shot of vodka (raspberry vodka is yummy!), a dash of lime juice and if you have it..a dash or 2 of triple sec.

Enjoy!

Tips for proper squats:

Stand with your feet hip-width apart and your abs tight.....

Bend your knees and lower your body into a squat position as if you are sitting back into an imaginary chair. Stop when your knees are at 90 degrees. Make sure you are sticking your buns back, keeping your chest lifted and most importantly keeping your knees above your ankles. Do not let your knees go forward beyond your ankles.

                                                                        Buns of Steel, here you come!

A medical study of people who could not give up chocolate ended  up pointing science (as far as chocolate goes) in a new direction. Dark chocolate may be quite beneficial to your health.  It may help prevent blood clots.

Im not suggeting you go on some sort of chocolate diet. But its good to know that something you may love so dearly may love you back just a little. Moderation!!

You can read the whole article here if you would like:

http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100148722

We can all think of a million excuses not to go to the gym.

First it can be intimidating. Especially if your gym is like mine, full of body builder type men who could eat you for breakfast.

Or you feel fat, don't know how to use the machines, too tired, no $, etc and etc.

I hear you! I am here typing with no desire to go to the gym whatsoever. BUT I need to go. I NEED to go. So soon, I am going to muster up the energy and courage to go to the gym. Come on, if I can do it - you can do it!

At least get up and take your dog for a walk!!!

Remember - even a little exercise is better than none. Even if you have to drag yourself to do it, you will feel better when you are done!

Come on... Britney already lost her baby weight! Get up!

Have a great weekend~

Antonio Bandares and his badass students are not the only ones into Ballroom dancing. IT is the latest dance craze and you won't just find it on the dance floor. A lot of the moves you see on dancing with the stars can be found in some of your cardio classes.

Or if you have a partner - take ballroom dance classes to burn calories!

ballroom dancing can burn anywhere from 250 calories to 400 calories an hour — about the same as a brisk half-hour walk on a treadmill, and the more demanding dances like the salsa, samba and cha-cha can be comparable to an intense session at the gym.

So, one, two cha cha cha!!!

ourladyofweightloss.com

While it is true, losing weight takes dedication and faith in yourself, I hardly think it should be a religion. However, others disagree. Check out the site above for more info. Here is a brief description:

Our Lady of Weight Loss is dedicated to those who are drawn to The Art of Weight Loss. Our Lady encourages all to lighten up in every way. Have fun, laugh at yourself, enjoy a healthful lifestyle, and redirect those 'feeding' energies into something creative and more fulfilling than any bowl of ice cream could ever be."

For those of you who may have been following me with my fitfanatic blog - I had to start a new one. Join me on my adventures in trying the latest fit crazes! I will alos share workout tips and nutrition tips as I am a certified fitness Instructor.

Wooohoooooo