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

Warp Speed Fat Loss

Im trying something new

As you all may know by know I get bored with things and like to change it up often. So my new journey (besides the sprint tri.) is Alwyn Cosgrove & Mike Roussell's warp speed fat loss program. I have used Alwyn's workouts before I have both of his New Rules books and really liked the challenge. The WSFL program looks just as intense and as a bonus for me comes with menus so I dont have to waste my time planning what I will eat. I will be starting this Monday when my clients start their 12 transformation challenge. The WSFL is just 4 weeks. I will keep updates here for my challenge also.

Here is the WSFL program if you want to check it out for yourself.

http://www.warpspeedfatloss.com/yes.php?offer=bbbc2&pid=4

Lose your belly fat

Many of us refer to it as the muffin top...

With these super sculpting moves you can trim your waist back to bikini shape

Plank - 45sec



Reverse Lunges - 10 each leg



Mountian Climbers - 12 each leg



Push-ups - 10



V-Ups- 15



Reverse Lunges - 10 each leg



Spiderman Climb- 10 each leg



Push-ups - 10



Medicine Ball Twist- 15 each side



Reverse Lunges - 10 each leg



Trust me this will have you melting fat off that belly to reveal that flat tummy in no time!!!