Setting Fitness Goals For The New Year!

Three Important Steps for Success

1. Write Down Your Goals: Writing down your fitness
goals is your first step to achieving the goal. Be
specific about what you want to accomplish. Writing
out your goal sets your commitment. It is a promise to
yourself.

2. Take Action: Mark your fitness classes and other
exercise programs on your calendar. Exercise at least
3-4 times a week.

3. Find Solutions/ No excuses:
Write down your most common excuses for not
exercising or eating poorly,then find a positive
replacement. Tell yourself that you can do it.

Healthy Tips For The Holidays!

1. Make time for exercise during the holiday months. A thirty minute walk can burn off a piece of yummy pumpkin pie.
2. Don't arrive to a party hungry. Eat an apple before you go.
3. Limit your alcohol intake to one to two drinks. Calories from alcohol add up quickly.
4. Drink Plenty of water.
5. Watch your portions. Eat what you enjoy in moderation.
6. Enjoy your family and friends.
7. Spread the LOVE!

Interval Training For Optimal Fat Burning!

You can do this Walk/Run workout on a treadmill or outdoors.

Warm up: Walk 3 minutes
Power walk: 2 minutes
Run fast (but don't sprint): 2 minutes
Repeat Steps 1 & 2: 10 times
Cool down: Walk: 2 minutes

2 of My Favorite and Very Effective Core and True Strength Exercises!

My all time favorite true body strength and core exercises are PLANK and PUSHUPS

Hold Plank for 30-60 seconds, whip out 10-15 Pushups and repeat for 3 sets.


How to do Plank
1. Lie face down resting on the forearms,palms on the floor.

2. Push off the floor, raising up onto your knees(beg. level), or on your toes(advanced level).

3. Keep your back flat, in a straight line from head to heals.

4. Contract your abdominal and don't let your back sag or your rear end pike.

Pushups can be done on your knees or up on your toes.


Enjoy!

Aging and Eating Healthy- Blueberry Bliss Smoothie Recipe!

Eating a healthy diet rich in nutrients helps reduce the signs of aging. Fruits and vegetables, protect the body from free-radical damage. Incorporating more fruits and vegetables into your life has many health benefits. Just to name a few it helps fight heart disease, cancer, and my favorite wrinkles.

Enjoy this Healthy Aging Blueberry Bliss Smoothie Recipe.

2/3 Cup Cranberry-Raspberry Juice

1 Cup Blueberries ( you can use frozen)

1/2 Cup Seedless Red Grapes

1/4 Low-fat Plain or Vanilla Yogurt

I Believe Food Can Heal!

Drink Up!

Natural Skincare Book! I love it!

4 Tips For Healthy Skin

Follow these simple tips for a healthy and glowing complexion.

~ Eat a healthy diet that consists of fruits and vegetables and you will receive many anti aging benefits.

~ Get your beauty rest...Sleep is a pure beauty secret.

~Moisturize and cleanse your face morning and night.

~Drink water... at least 8 glasses a day

Easy & Healthy Shrimp Mango Stir Fry! All ingredients can be found at Trader Joes!

Shrimp Mango Stir Fry

2-tablespoons water
1/2 onion, chopped
1 package frozen TJ's Melange-A-Trios (frozen bell pepper mixture)
1/2 package frozen TJ's Mango Chunks
1 package frozen TJ's cooked shrimp,thawed
2 pouches frozen TJ's Organic Brown or Jasmine Rice, or 4 cups cooked rice

1. Heat 2 tablespoons water in wok or nonstick skillet over med-high heat and cook onion 3 minutes; add peppers and cook until crisp-tender.
2. Add mangos and stir until thoroughly heated.
3. Add shrimp and heat until shrimp is warm.
4. Heat rice according to package direction.
Serve Shrimp over rice.
ENJOY!

344 Calories
1.5 Fat
24 g protein

Check out the Book in Blog Below....

This Book Rocks! Easy Recipes that taste Great all ingredients from Trader Joes!

Yummy Smoothie Recipe!

3/4 Cup of Almond Breeze or Apple Juice

3/4 Cup Yogurt
( I prefer Greek because it's higher in protein and lower in sugar)

1 Cup Mixed Berries

(Optional) 1/2 Banana

Add water if you need to make it thinner

Enjoy!

Just Some Tips!

* Always eat breakfast

* Ditch the Soda

* Keep Healthy Snacks in Reach! (Apples, Raw Almonds, Carrots, Plums)

* AVOID FRIED FOODS

* Drink at least 8 Glasses of water a day!

An Apple a Day Is Great For Your Health!

Next time you need a quick snack grab an apple. Not only do they taste great but they have amazing health benefits.

* They are a great source of vitamin C

* Pectin in apples can help lower LDL cholesterol

* They are a great source of soluble and insoluble fiber

* Good for weight management

* Fabulous source of flavonoids and antioxidants

* They also help keep your bones strong

Enjoy!

Apple Snacks

Great Healthy Recpies for Eating for Optimal Health!

Superfood's & Why You Should Eat Them!

Superfood's are foods that are high in vitamins, minerals, and loaded with quality nutrients. Superfoods improve your health in many ways. They can help with weight loss, lowering cholesterol and blood pressure, increasing metabolism, and help in preventing many illnesses. Another perk to eating these foods are beautifying benefits for healthy hair, nails, and skin.

Here are some Superfoods to add to your Grocery List:

Vegetables~ Broccoli, Kale, Spinach, Leafy greens
These vegetable are loaded with an abundance of vitamins and minerals.

Fruit~ Blueberries, Strawberries, Apricots, Oranges, and Tangerines
Fruits are in high in Vitamin C and antioxidants.

Raw Nuts~ Walnuts, Almonds
Nuts are a great source of Omega-3 fatty acids and antioxidants.

Salmon, Flaxseed, and Fish Oil
These are great for Healthy skin, bones and reducing inflammation in the body and improving cardiovascular health.

Enjoy,

Diana

Ready Set Go...Eat Breakfast!

Breakfast is the most important meal of the day. So don't skip this meal! It jumps starts your metabolism, speeding it up instead of slowing it down. When you eat a healthy breakfast you can concentrate better, be in a better mood throughout the day, control your weight better, be more productive and efficient, boost your nutrient intake, and prevent binge eating.

These are all great reasons!
Here are some Easy Healthy Breakfast Ideas.

Cinnamon Oatmeal~1 serving of oatmeal 1 tbs chopped walnuts and 1/2-tsp ground cinnamon
you can add a 1/2 sliced banana or 1/2 chopped apple.

Yogurt and fruit~ 1 serving of yogurt( I prefer Greek yogurt it's higher in protein and lower in sugar). 1/2 cup mixed berries and 2 tsp of chopped walnuts.

These are great ways to start your day the healthy way!
Enjoy,
Diana

I love this book! It's all about eating Clean To Stay Lean!

400 Calorie Treadmill Blast Workout!

Promise to make you sweat!
Try this run/walk calorie and fat burning work out designed by yours truly, Diana Klein-Certified Personal Trainer and Cardio Respiratory Training Specialist. Keep the incline at 1 percent throughout the workout. You may modify the pace to suit your fitness level.
Have Fun and Enjoy every minute of it!

Minutes and Pace

0:00-10:00 Slow jog: 5.0 MPH

10:00-15:00 Run 6.0 MPH

15:00-20:00 Fast Walk 4.0-4.4 MPH

20:00-25:00 Run 6:0 MPH

25:00-30:00 Walk 4.2-4.4 MPH

30:00-35:00 Slow jog 5:0 MPH

35:00-40:00 Walk 4.0 MPH

Fat and Calorie Blaster Treadmill Workout in 20 minutes!

I love this workout when I'm short on time and I want to get a quick hard core Cardio workout in!
My Clients love this one they think it's going to be easy because it's only 20 minutes but they are dripping with sweat by the time it's over!


0:00-3:00 Minutes
Mph 3.5-4.0 
2 Incline


3:00-5:00 Minutes
Mph 4:0
6 Incline


5:00-7:00 Minutes
Mph 3.7-4.0
8 Incline


7:00-10:00 Minutes
Mph 3.6-4.0
10 Incline


10:00-12:00 Minutes
Mph 3.5-4.0
12 incline


12:00-15:00 Minutes 
Mph 3.7-4.0
8 Incline


15:00-17:00 Minutes
Mph 3.7-4.2
6 incline


17:00-20:00 Minutes
Mph 4.0 
2 Incline

You can modify the pace(Mph) to make it work for you.
Slower for beginners and faster for the more advanced exerciser.


ENJOY YOUR WORKOUT!
Diana

Berry Delicious Smoothie is jam packed with vitamins and minerals and will give you lots of energy!

4 oz Mixed Berries

2 tsp Agave or Maple Syrup

3 tbs. of Orange or Apple Juice

1 Banana (frozen)

1 cup cold water

Enjoy!

This smoothie is great for your immune system and boosts your metabolism!

Have a fun and Healthy Day!

Diana