Welcome to 2014

May this be your best year yet!

Eboni :)

Live Fit Be Free

Healthy Living During The Holidays

The Holidays Are Finally Here!

 The holiday season is one of the best times of the year! I love the spirit of giving, seeing family/friends and oh YEAH..... of course the food!  Staying consistent with a workout and eating plan can be a challenge... but no need to worry... here are some of my favorite tips that will keep you fit, healthy and stress free during the holiday season.

1. Plan ahead

The days before and after the holidays usually determine whether or not you'll stay on track with your goals....that's why it's important to have a plan! When going to holiday gatherings, bring a dish; this will ensure you'll have something healthy to munch on in addition to all the other options. 

2. Get Moving

 Go on a morning run or try these simple exercises first thing in the morning to burn 100 calories:

40 jumping jacks

30 crunches

20 squats

10 push-ups

3. Indulge A Bit

Let's face it! During the holidays most of us have a tendency to fill our whole plate.... well at least I know I do lol. Try using smaller plates to keep the portion sizes under control... this will ensure you enjoy all the foods you love without packing on the extra pounds!

4.Snacks

Snacking during the day is great because you won't be as hungry when it's time for the big meal. Fruit, Greek yogurt, mixed nuts or veggies and dip are all good options to hold you off until your holiday dinner.

5. Save The Stress and Drama

The holidays are supposed to be a joyous time, but it can also be stressful hosting guests and dealing with certain family members..... (ya'll know... the crazy ones lol)

Holiday shopping and all the expectations from family and friends can leave you feeling exhausted and drained. Treat yourself to something that makes you happy during the holidays :)

one last thing......

I understand first hand the holiday season can be a difficult time for many due to the loss of a loved one or being away from close family and friends. Make an effort to let someone know you're thinking of them... it could be a phone call, or kind word. You never know the impact you'll make on someone's life just by showing you care.

Happy Holidays!

Eboni

Live Fit Be Free

Delicious Smoothie Recipes

Smoothies are full of so many nutrients and excellent for meal replacements. They're also great for you if you're always busy on the go and don't always have time to get your daily intake of fruits and veggies in. Most of the smoothies I make are green, but I realize many people can't stand the idea of drinking anything green. Your smoothies don't have to be green in order to be healthy, they just need to have the proper balance of ingredients. 

Here are some simple tips to keep in mind when making your own well balanced smoothie:

A liquid base
Milk -- 1 percent or nonfat -- because it's rich in vitamin D and calcium, which can help your body break down fat. But nondairy milks, like soy and almond, are fine too.( unsweetened almond milk is a great option.)

Lean protein
Getting protein at every meal helps you maintain lean muscle mass, which means you burn more calories throughout the day. Try one of these: plain nonfat yogurt or unflavored protein powder.

Healthy fats
These give you energy, make your smoothie satisfying, and help your body absorb vitamins. (Avocado, seeds, or nuts)

High-fiber carbs
Any fruit will do, but raspberries and blueberries deliver the most fiber and the least amount of sugar. As for veggies, spinach and cucumber have the mildest, easiest-to-mask flavors.

PB&J Smoothie

4 ounces plain nonfat Greek yogurt
2 cups chopped fresh or frozen strawberries
1 frozen banana, chopped
2 teaspoons smooth peanut butter
1/2 cup ice

Nutrition facts per smoothie: 327 calories, 18g protein, 55g carbohydrate, 7g fat (1.4g saturated), 9g fiber, 94mg sodium

(If your allergic to peanut butter try this one)

Tropical Morning Smoothie
6 ounces plain nonfat Greek yogurt
1/2 cup fresh or frozen mango chunks
1/2 cup fresh pineapple chunks
1 frozen banana, chopped
2 tablespoons ground flaxseed

Nutrition facts per smoothie: 368 calories, 22g protein, 60g carbohydrate, 7g fat (0.9g saturated), 9g fiber, 68mg sodium

Recipes courtesy Fitness magazine. Check out the link below for more delicious smoothie recipes:

Smoothie Recipes

For even more nutrients try adding 2 scoops of It Works Greens to your smoothies. 

It Works Greens has the equivalent of 8+ servings of fruits and vegetables in each serving also helps with energy and serves as an all natural light detox. In addition to smoothies, greens can be added to juice or water.

Hope you Enjoy! Leave comments below if you have questions :)

Live Fit Be Free!

Eboni

Start Somewhere

21 Day Sexy Abs Challenge (Day 20) Ab Workouts For Beginners

Live Fit Be Free

Eboni

Healthy Dining

Healthy Food Choices 

I know how tempting it can be when friends invite you out for dinner at your favorite restaurant with all your favorite foods that will probably work against your fitness goals...lol. Dining out at your favorite spot doesn't have to leave you feeling guilty and working extra hard the next day to burn it all off. 

Here are a couple tips that will satisfy your taste buds and not sabotage your fitness goals at the same time.

1. Portion control

Split your meal in half and take a portion to go.

2. Skip the soda and wine

When soda and wine breakdown, it's stored as sugar in your body. Try drinking water only. This will give you a bit more room to indulge on your meal.

3. Get dressings and sauces on the side
A restaurant can make something as healthy as a salad unhealthy if it's loaded with too much dressing. 

4. Switch up the menu with substitutes and special requests

As we all know life is about give and take... eating healthy is no different. If you want a 
burger, instead of fries on the side, opt for veggies.

I hope these tips help. Share what's been working for you. Leave your comments below.

Live Fit Be Free

Eboni :)

21 Day Sexy Abs Challenge Day (18) Sexy Abs Cardio Sculpt

My Sexy Abs Cardio Sculpt Experience

 So ....today was my first time trying the Sexy Abs Cardio Sculpt workout and I must say, it was very intense. The workout included a full range of exercises targeting each part of the body and of course everything was centered around the abs. The workout entire workout seemed a bit longer than I expected, but the good thing is that each section is broken down into 5 minute chapters. So if you don't have time to do the entire workout, you can skip to the chapter you want to target.  

Here is the chapter list:

1. Warm-up

2. Metabolic Boost

3. Total Body Blast

4. Amazing Arms & legs

5. Bye Bye Love Handles

6. Beautiful Back

7. Booty Patrol

8. Super Calorie Burner

9. Long Lean & Toned

10. Abs, Butt, &Thigh Blaster

11. Ab Smash

12. Lengthen& Stretch

Chapter 12 'lengthen & meditation' was probably my favorite. .. the relaxation and stretching of the muscles was much needed after this high energy workout!  I plan on incorporating this workout into my routine  on the days I don't go to the gym. If you 
haven't already tried Sexy Abs Cardio Sculpt get your copy today.....


Sexy Abs Cardio Sculpt


What's your favorite workout DVD? Leave your comments below.

Live Fit Be Free

Eboni :)