Monday, December 20, 2010

Diet Tips, Guilt Free Chocolate, and Exercise Routines to Try

Here is an excellent article I found on tips not to sabotage your diet:

Personally I have found that 3 things can REALLY change your body. Not overnight, but give it a full 3 months and you will start to see changes happen. Give it a full year and you will have an entirely different body.
You might have seen me mention this before, but some things are worth repeating! And in case you have not read it....

1. Eliminate wheat and corn from your diet - they are addiciting, make you crave more to eat especially sweets, and add on extra pounds. By removing these 2 items from your diet you will also remove a large amount of processed foods!
2. Workout like you really mean it for 15-20 minutes - to a point where you literally cannot workout another second. PUSH yourself hard as hell for those few minutes to change your body into a metabolic furnace! Do this 3 times a week. Do not work out at a medicore level for an hour. You are wasting your time.
3. Stretch 10-20 minutes everyday to keep yourself young and limber. Take a yoga class at least once a week - your body will never regret it. Having a strong stiff body does you no good at all.

I am not saying that this is easy - it does take effort. It can be difficult to make healthy choices sometimes (I am struggling this time of the year being pregnant AND all the extra holiday food around), difficult to change your life, to eat differently than most people, to do your workouts religiously, to make health and fitness a priority, to push yourself beyond what you think you are capable of, to have the self-discipline … but you will be proud of yourself every time -  every time!

Recipe for Guilt Free Chocolate - and it tastes good!

3 ounces of Raw Cacao Powder (unsweetened cocoa powder or carob powder would do too)
2 TBS of coconut milk
1 TBS raw organic honey
3 TBS of fresh blueberries
4 soaked black figs
1 TBS of crushed almonds

Put together in a blender, then either make them into chocolate balls, or spread over a glass dish and cut into pieces - need to freeze first so it gets solid. You can sprinkle on shredded coconut on top if you like that. YUM and just in time for the holidays.

Here are a couple of great 'quickie' workouts for you to do right at home. Remember - I have a lot of these workouts on cards (new ones too!) for you to travel with, do from home, and track your results.

15 min of Turkish Get Up's alternating sides
End with 4 minutes of Tabata swings (20 seconds on 10 seconds off)

20 minutes of 30 seconds on, 30 seconds off
5 sets of Burpees with a Push Up
5 sets of Jump Squats (or Speed Squats if jumping is not for you)
5 sets of T Push Ups
5 sets of Prisoner Get Ups

Power Yoga:
5 Cat/Cow Tilts
Child's Pose - 5 Breaths
Sun A - 3X
Sun B - Warrior 1, 1 Breath
Sun B - Warrior 2, 5 Breaths, into 1/2 moon holding for 10 breaths
Sun B - Crescent Lunge Twist, 5 Breaths
Try hopping up into a Handstand against the wall 5 times each leg
Dolphin Pose - hold for 10 Breaths
3 Backbends, 5 Breaths each
1/2 Pigeon each side, 10 Breaths

If you did not get your FREE Scorcher Kettlebell Workout and want one, let me know  ( You must be a follower of my blog to get it.

Some last minute gift ideas too, all from this blog!

Workout Cards:
I have three BRAND NEW WORKOUT CARDS! Extreme Kettlebell Instructor Challenge, Kettlebell Mania 180 or 360 rep challenge and a BodyWeight Burn Like Hell!

Audio Workout Files: - new ones just uploaded!

Gymboss Timer:

Kettlebells with Free Shipping:

Merry Christmas and Happy Holidays to all of you!


  1. Working on #1 - eliminating corn and wheat....slowly but surely. #2 check! #3 check! Thanks Gina!!!!

  2. I'm with you Eva, #2 and #3 - easily a check! #1 is a work in progress. No corn for me now, no rice, no cereal, no crackers, and down to one piece of bread a day. However, all the Christmas goodies are too good to resist all the time!