Fit Tip

If you're like me and don't eat a lot of fruit, don't fret about getting Vitamin C if you munch on plenty of veg. 
Kale, broccoli, cauliflower and bell peppers are loaded with C; brussel sprouts, potatoes, mustard greens, peas and cabbage are also nice choices. 
Remember to cook for a minimum amount of time so that you don't allow the nutrients of the vegetables to break down.  (And no, french fried potatoes don't count~)

Fit Tip

This week add a Ballet Squat to your leg routine. 

Stand with your feet wide, toes turned out and press up into the balls of your feet.  Keeping your heels up, slightly roll your pelvis under and squat down, maintaining a straight line from your tailbone up your spine.  Press up to start while keeping your heels off the floor. 
Repeat for three sets of 10. 
For more of a challenge, hold weights in your hands, keeping them close to your hips.

Fit Tip

While you're lifting this week:

• Push Yourself- choose a weight that is moderately heavy for you and do 12-15 reps for four sets.  The final reps should be challenging!
• Keep Time- lift the weight for three seconds and lower for two seconds.  Concentrate on your form and take advantage of the concentric and essentric muscle movement.
• Rest briefly-30 seconds of rest between sets will keep your heart rate elevated and calorie burn potential high.

Daily Inspiration

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong attitude"

Thomas Jefferson

One Born Every Minute

I couldn't resist!  I purchased a one year subscription to Body Bugg.  Yes, 24 Hour does know how to work it and they offered me three free weeks and then a huge savings on a 12 month subscription.  How could I say no???? 
I'm all over my Live Strong, My Plate so I've been logging my food intake and exercise output but now I'll have my own "built in" pedometer, calorie calculator. 

You can't stop me now!

Keep Fit

Results come quickly to the beginner.  In time, things appear to come to a halt. 

Remain confident that sticking to it will allow progress to take place.  You didn't put on a few pounds or add a couple of inches overnight so don't expect them to disappear quickly.

You can do this!