Are You Getting Enough Iron?

Im not talking about pumping iron this time either. If you are low on iron you could have low energy, iron is a mineral that our bodies need. Iron is a part of all cells and does many things.

For example, iron (as part of the protein hemoglobin) carries oxygen from our lungs throughout our bodies. Having too little hemoglobin is called anemia. Iron also helps our muscles store and use oxygen. which is obviously very important while working out and trying to lose weight.

Enzymes help our bodies digest food and also help with many other important reactions that occur within our bodies. Also very important when trying to tone up and lose weight. When our bodies don’t have enough iron, many parts of our bodies are affected.

You should get your iron levels tested by your doctor but I have put together a list of foods that you can incorperate into your diet in order to get more iron in your meals.

• Fortified Cereals
• Chicken liver (eww)
• Clams
• Oysters
• Soy beans, mature
• Pumpkin and Squash seeds roasted
• White beans
• Lentils
• Spinach
• Beef
• Kidney beans
• Chickpeas
• Duck
• Lamb
• Prunes
• Shrimp
• Cowpeas
• Lima beans
• Soy beans, green
• Navy beans

Listed from excellent to good sources.

Photo courtesy of devlyn on flickr

3 Months To a Leaner You!

This First 4 weeks is all about setting a routine. You will learn exactly where to start!

Forget about New Years Resolutions, you will be 6 steps ahead of the rest!

• Clean out your kitchen: Throw out anything with high fructose corn syrup, white flour, sugar, and anything else you cant even pronounce.



• Restock your kitchen with fresh & frozen organic fruit, vegetables, organic lean ground beef, fish, shrimp, scallops, tuna, slow cook brown rice, old fashioned oatmeal, organic cottage cheese, fresh ground peanut butter or adams brand (nothing but peanuts is the point), quality protein powder with low carbs, and a quality meal replacement drink. email me if you would like my recommendation.



• Stock up on your vitamins, B12, D, and a multi. (I will fill you in on their benifits later, they are worth taking.)



• Fill up your water bottle, you need 1 liter (34oz) per 50lb body weight



• Plan out 45min for yourself each day to get healthy and lean! Make it an appt. with yourself.



• Grab a notebook to start keeping a food journal, write down everything.

Go get started....what are you waiting for? Look for this weeks workout for super sexy abs.....

How Important is Your Circle of Support?

What do you think? We have always heard it is important to have support when you are trying to quit smoking, drinking or lose weight. So what happens when you have negative people around you when you are trying to get healthy and make yourself better all around? I never realized how important this was until the other day when I was talking to a friend who was having trouble in a friendship of hers. This person was being so negative about anything she was doing that was good for her. Ever had that happen to you? Well I have, I'm sure most of us have. After we talked for about an hour about other stuff she brought up how frustrated and hurt she was by this other friend again.

The people we talk to and hang out with really do effect us, good or bad. So why not hang with friends who make us feel good about ourselves and the things we are doing to make ourselves better?

Surround yourself with those who think you are wonderful and love you. Those who tell you how great you are doing and who may have the same type of dreams and goals as you do. You will find life much more enjoyable and your goals much easier to reach!

I leave you with this thought from Dick - Applying the Law of Attraction

"Surround yourself with positive people - Negative people can quickly lead to negative thoughts. Make sure your group of friends are those that love and admire you for the great person you are.Eliminate any time spent with anyone who brings you down. You can't afford the hit to your subconscious mind simply to maintain a negative friendship."

Dick, Applying the Law of Attraction

12 week Client Challenge!

The Challengers are Ready to WIN!

They are all up for it and ready to have a little friendly competition. They will be judged on all aspects of their loses, bodyfat, weight, measurements, and pictures. Plus how close they came to their 12 week goals.

Just because summer is here doesn't mean MY girls give up! Nope they are die hard, ready to take on any obstacle that gets in their way.

The best part about this challenge is you are all in the same boat, everyone is starting to see some serious changes now. Some have tossed out the big girl panties, some have had to go shopping for pants that wont fall off (oh dear we hate shopping for smaller pants don't we!) and some of you are starting to see muscles you never thought you would have. Some are losing bodyfat for the first time in their life and realizing just how important THAT number is verses the scale.

One of my girls just WON a trip to Hawaii through her job so she is on a mission...watch out for her!

Everyone needs this challenge for different reasons but the one you all share is the circle of support. This will be a great way to have someone there that knows EXACTLY what you mean when you say "I'm so busy" YOU ALL ARE BUSY! Or I "forgot" to eat....do you feel me glare now?

I love you all and cant wait to see all of your changes over the next 12 weeks!

Challenge starts Monday the 7th 2008!

When to rest......

Do you know when to rest?

Yesterday and today I woke up so tired and had no energy so I took these days off from my workouts. Sometimes if you are training really hard you risk the possibility of overtraining. If you start to feel really worn out even when you aren't working out you need a day off. Training when you are worn out will lead to injuries. It doesnt help your progress to continue to train if you need a day to rest.

Are you Beach Body Ready?

Today is the unofficial start of summer. While some are out eating & drinking everything in site; some of you are stressed about the future cookouts and trips to the lake and beach that are to come.

5 Things you can do to shed inches by next weekend!

1. Drink 1liter of water per 50lbs of body weight.
2. Eat 5-6 small meals or snack containing lean protein, and fruit or veggies.
3. Take a quality multi-vitamin
4. Get moving! Take a walk at lunch time, walk the dog, chase the kids around the yard, go for a bike ride. Hey you could even hit the gym. Just be sure to get your heart rate up for 15min if you are a newbie and 30 min if you have been exercising regularly for the past 3 months.
5. Preform 3 full body work-outs. These will blast fat faster than the traditional split set days (chest-triceps, back-biceps, and lower body) Make sure to keep your heart rate up while doing your weights. No more chit chat at the gym, get in and get out!

Take your measurements today and then again next Monday after you have followed these tips.

It is very encouraging to see the tape measure move even when the scale isn't budging much. After all we don't walk around with a sign that says how much we weigh....but we do tend to walk around showing everyone our waist line and back side.