My Current go-to Move: Shoulder Press Jack!!

One of my fave additions to any workout is the shoulder press jack.  It provides a killer combo of boosting your heart rate, toning up your arms, and involving basically every other muscle in your body as well {especially that core!}  Here's the breakdown:Stand straight, feet together.  Hold dumbbell in each hand at shoulder level. Stand tall & keep tummy tight and pulled in to protect your spine during the bouncing movement involved in this exercise!Perform a jumping jack and...

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Sleep & Weight-Loss

A super common zapper of weight-loss goals is sleep deprivation!!  Our culture glorifies running on little-to-no sleep for some reason.  The truth, however, is that on average, we need 7.5 hours of sleep per night for our bodies to function most efficiently.  Below are a few reasons for the connection between weight-loss and sleep. When you're tired, you are more likely to reach for extra drinks or snacks (CALORIES!!) as an energy boost.  That temporary boost will most likely...

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Core-Blasting Workout Tips!! (no crunches involved!)

When you hear the word "core", what do you think of?  Crunches and sit-ups, right?  Well, as we've mentioned around here before, your core goes far beyond the abdominal muscles involved in a crunch!  You can strategically plan a workout to strengthen and tone up your core from start to finish... without doing a single crunch! Keeping a strong core is a SUPER way to help improve posture & to strengthen and protect the lower back.  A strong, tight, and toned core helps to elongate...

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Revisiting the CARB CURFEW!!

I've said it before, and I'll say it again.  SET A CARB CURFEW!  It's SUCH a great way to shed that last couple of pounds that just seem STUCK to your mid-section :)Although carbohydrates are an ESSENTIAL part of your diet (they provide energy, help your organs function well, & provide a vast array of nutrients!), they need not be consumed in the later part of your day.  So today's tip of the day:  Set a Carb Curfew!  Eliminate carbs @ dinnertime.  No need to fill...

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In a fitness funk? The solution might be found in OTHER areas of your life...

Physical fitness is what I'm technically trained/educated in.  I studied the human body, kinesiology, anatomy, biology (etc) in college.  So, as a trainer, that's what I'm coaching people on.  HOWEVER, I am a super firm believer in promoting WELLNESS....not just physical fitness.  The purpose of getting into your ideal physical condition is to improve your quality of life and to be the best YOU that you are capable of.  However; emotional, spiritual, & mental health...

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Monday Morning Wake-Up Call!!

Rise & Shine!!  Another week begins and it's BACK to the grind.  As you start your morning with that extra cup of coffee, be encouraged!!  I've got some great news for you!!*DID YOU KNOW*A recent study showed that by consuming a cup of coffee before working out, participants were able to work out harder, longer and with less muscle soreness to follow. Good news, right?!  I know what you're thinking... this is the PERFECT reason to set your alarm 45 minutes earlier than...

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Create your own @Home Gym on the cheap!!

**Don't miss out on our newest addition to the site.  Click GEAR from the top menu to browse Good Life-approved gear that will assist you on your path to a healthier and FITTER you!I get asked all the time how I fit workouts into my day, what I do and when i do it, what I use, etc...  So to help answer these questions, I've come up with the Top 3 things everyone needs to work out at home! dumbbells.  You need varying weight sets.Light: for small upper body lifts (delts, tris, core...

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Recipe: Homemade Grilled Personal Pizzas!!

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Beach Workout!!

In honor of my recent/upcoming beach vacays, here is a quick workout for you to do the next time you find yourself enjoying a beautiful, rejuvenating ocean-view!run 1/2 mile in soft sand15 push ups30 lunges @ mid-calf depth be sure back knee dips into water w/each lunge!30 v-ups15 push upsrun 1/2 mile in soft sand {back to where you started!}30 lunges @ mid-calf depth30 v-ups15 pushups30 lunges @mid-calf depthv-ups burnout!!go until you can't complete another single one!!Good job!! Now go for...

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Motivation Monday!

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TONE IT UP Tuesday: From Head to Toe!!

Be sure to check out previous editions of TONE IT UP:Tuesday!In response to popular request, this edition of TONE IT UP Tuesday is hooking you up with a super-basic example of a full-body workout.  A video workout guide is in the works as well.  My video workouts have not yet launched, but they've not been forgotten! They're coming.  Here's your guide for now, leave any questions in the comment section and they'll be answered asap!roxyB Full Body Basic:Jumping JacksWide Leg SquatsChest...

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TONE IT UP Tuesday: Back Row

Be sure to check out previous editions of TONE IT UP Tuesday!Although women are infamous for being super-weak in the upper-back department, this exercise is insanely beneficial for both men & women alike!  The Back Row's major benefit is in strengthening the rhomboids, which help hold the shoulders back for great posture!  And... improved posture = improved muscle/joint health!  Bad posture can wreak havoc on all of your joints by putting unnecessary forces on them.  The...

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Big News!!!!

Please don't be scared when you tune in to Fitness by RoxyB only to find that our branding makeover has been COMPLETED!  In the coming days, the blog will take on a whole new look, and we will officially adopt our new name, The Good Life by RoxyBWe've been working hard with Nikki @ Doodle Dog Advertising to finalize a few things, and man, this chick is gooood.  So excited to share our new look/brand AND to share a super-awesome upcoming event {specifically for brides-to-be}!  We're teaming up with Doodle Dog Advertising and Sweet Pea Events to hook you brides up with everything...

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L is for LUNCH!!

...the best Leftover Lunch you've ever had!I have learned through trial and error that when it comes to lunchtime, I NEED some CARBS involved.  I tried the midday salad route, or the breadless sandwich, but the lack of carbs just left me feeling incredibly lethargic by early afternoon.  NOT okay.  A healthy, fresh lunch with some added carbs is the perfect way to nourish your body and provide the energy needed to make it through to the evening...especially when you expend the energy...

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TONE IT UP Tuesday: Step Ups!!

Be sure to check out previous editions of TONE IT UP Tuesday!When I think "tone," I think beautiful, strong, swimsuit-worthy legs.  Thus today's exercise is the great & mighty Step Up!  I'm sure you've done step-ups before, but this version is a little different than your throwback 80's aerobics 12-inch step up.   This simple, yet challenging, move targets the hamstrings & glutes to give you that rear-view you've always wanted and incorporates the quads, calves, and supporting...

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Full Body Workouts: The Way to Go!!

Do you want to shed an inch or two (or 12)? Do you want to tone up?Do you want to improve your cardiovascular health?Do you want to strengthen your core?Do you have trouble finding the time to workout regularly? If you answered "yes" to any {or all} of these questions, then listen to what I'm about to tell you! Start doing full body workouts.  Instead of devoting an entire workout to that "butt-burner" workout in the latest issue of SHAPE, target your entire body, head-to-toe!  There...

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Just Do It... White Rock Marathon 2011

Okay.  Don't be scared yet!!  I, for one, have NO plans to train for a 26.2 mile race anytime in the near future.  I AM however, SUPER pumped about the White Rock Marathon 5-person Relay in Dallas, Tx on December 4, 2011.  WHO'S WITH ME!? We are all more successful in sticking to our guns when we've got some accountability going.  Like it or not, it's a fact my friends.  Signing up for a race is one of the most classic and SUCCESSFUL ways to get that extra boost of...

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Going Vegan? Even if you're not...check this out!!

Stumbled upon this super great site this morning thanks to Jennifer @ Sweat.  I have no plans to go Vegan, but I DO want to add more vegan recipes to my repertoire!  Every single thing on Manifest:Vegan looks AMAAAAZZZING.  Um...how scrumptious does this White Chocolate, Raspberry, & Sage Tart look??I am SO superpumped to try some of them.  If you do lots of cooking/baking, be sure to check out the "substitutes" section.  Such great info that I am constantly looking...

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Summer is Upon Us... Beat the Heat!!

So.  Did you hear?  Yesterday was the first official day of summer.  I'm pretty sure summer hit when the temp hit triple digits...but whatev :)  In honor of summer making it's annual debut (and thermometers exploding all over the great state of Texas), here are some tips for staying COOL in this crazy heat!Drink water.  I'll remind you every day for the rest of your life :)  Before, During, & After your workout.  Needing water is NOT a sign of weakness.  It's...

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TONE IT UP Tuesday: The Push-up!!

Be sure to check out previous editions of TONE IT UP Tuesday!The push-up is seriously one of THE greatest upper body/core exercises in existence.  I swear by it.  It's been a staple in my workouts since I can remember!  What's not to love about a move that tones & strengthens your bis, tris, chest, upper back, AND core??  Um...how about NADA!So...think you can't do a push-up?  Fear not.  It still counts when you do them from your knees.  It just takes some of the pressure off your core...which you might need to start with!  Want to tone up your upper...

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New Sunscreen Guidelines!!

Although we won't see new labeling on sunscreens until summer 2012, the FDA has released the details of its new regulations.  Go ahead and make yourselves familiar with them NOW so that when 2012 is upon us, you're ready to roll!  These guidelines could also help you choose a better-protecting sunscreen for THIS summer as well...if you know what to look for! Check out the FDA's new Guideliness below:New FDA Guidelines:The final regulations establish a standard test for over-the-counter...

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Reader Tip: Fruit Gone Bad? Freeze it Up (...and then GREEN-It-Up!)

If you're like me, it's SUCH a challenge to figure out the right amount of produce to purchase. {Remember to go organic when purchasing these fruits!} Get too little and you have to go to the grocery store WAY too often.  Get too much and it's going bad before you even get a taste!  Today I'm passing along a handy little tip from a reader.  She shares in reference to the Green-It-Up Fruit Smoothie recipe, but it goes for anytime you find your fruit looking a little past its prime...

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Group Exercise Review #1: Kickboxing. 24 Hour Fitness. Frisco, Tx.

So my girl, Casizzle, and I are spending the month checking out some local group exercise classes.  I'll be posting my reviews here for your viewing pleasure!  Review #1 started with a bit of a kink.  We arrived 15 minutes before class time to get our munchkins checked into the Kids' Zone.  Um...after a 40 minute wait, we were FINALLY able to join the class (30 minutes late!!!)  Tip:  Call ahead to find out the status of the Kids Care Facilities @ any gym.  Are...

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Step Shorter, Run Longer!!

So.  I think we all wish we could run a little further and feel a little less wiped afterwards, right?  Well...here's a little trick to make this wish a reality!  A new study discovered that by slightly shortening your stride, you can work harder while using less oxygen (which means you can handle longer runs!)  This means that using shorter strides is actually a more efficient way to improve your running stamina!  Try lifting your knees a little higher and taking more steps per minute (approx 180 RPMs) to get the MOST from your body during your runs! -Peace. Health. ...

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Fit Tip of the Day: GREEN up your Fruit Smoothie!!

The good old "I'm on a diet" classic, the fruit smoothie, is a rather delicious treat if you ask me!  What better way to stick to your healthy eating habits on a hot summer day in the DFdub (and I mean...HOT!?) Well, next time you choose to whip up one of these healthy delights, don't get caught in a rut of using the same ingredients.  Add some GREEN!  Toss in a LARGE handful of fresh spinach (or maybe 2)!  It may not look quite as pretty, but by greening-it-up, you've added...

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Bye Bye Food Pyramid... Here's what your "Plate" should look like!!

Okay.I am soooo excited about this much needed change!  The USDA has FINALLY revisited it's "Food Pyramid" concept that has been around forEV.  They've replaced the pyramid that we've all grown to love {or hate} with "My Plate"...a MUCH more practical & easy-to-understand concept based on the 2010 Dietary Guidelines for Americans!  The new website is SUPER user-friendly and offers all kinds of helpful info on choosing healthy foods and creating healthy MEALS!  Puh-puh-puhleeeease...

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Spring into Summer: It's National Running Day!!

Well, June has arrived.  Which means (especially if you're down here in Texas) that summer is in full-swing!  What better way to spring into summer than to grab your tennies, and head out for nice little run!  Enjoy the SUN by taking a little joggy-jog through your neighborhood or a local park....OR skip out on the heat by parking it on the T-mill for a good 30 minute trek @ the gym.  Whichever way you choose to celebrate National Running Day, make it the start of a daily HABIT of running/walking/jogging!  You gotta start somewhere right? -Peace. Health. Roxy...

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The FACTS behind Childhood Obesity

Nearly one in three children is either overweight or obese?  And the rates are even higher in African American & Hispanic communities.  If we don't solve this problem, one third of all children born in 2000 or later will suffer from diabetes at some point in their lives. Many others will face chronic obesity-related health problems like heart disease, high blood pressure, cancer, and asthma.Thirty years ago, kids ate just one snack a day, whereas now they are trending toward three snacks, resulting in an additional 200 calories a day.We are now eating 31 percent more calories...

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"Let's Move!" America's move to raise a healthier generation of kids

All political preferences aside, how can you not be a HUGE fan of the recently launched "Let's Move" campaign!?  This cause is headed up by  First Lady, Michelle Obama, and aims to address the childhood obesity epidemic head-on.  Taken directly from the website,Let’s Move! is a comprehensive initiative, launched by the First Lady, dedicated to solving the problem of obesity within a generation, so that children born today will grow up healthier and able to pursue their dreams....

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WORK that BabyBump ;)

So I feel like I know 8,079 people who are either expecting or are hoping to see a little plus sign VERY soon :)  And I also feel like I harp on exercise during pregnancy all the time, but I have studied about it AND learned from experience... Exercising during pregnancy is SO super-important my friends!!  If you are either pregnant or hoping/trying to be, and you're not working out...change that asap!  Check out our previous posts on PRENATAL EXERCISE to educate yourself.  If you feel uncomfortable starting to workout, invest in some help!  A certified trainer can get...

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Love WHO you see in the mirror... not WHAT you see

Bear with me...this is a sermon!I love sharing fitness information with any & everyone.  I love equipping people with the exercise & nutrition knowledge they need to make changes toward a healthier lifestyle.  I love empowering people to take control of their health & their lives.  I believe that every single person has the capability to become a better version of their current state.  God created this amazing creation that is our body to function in incredible ways, and I believe that it is our responsibility and our GIFT to use our bodies to their greatest abilities!Most...

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Tone It Up!! {Lunge Edition}

So...as I've mentioned before, the lunge is THE BOMB.  If you don't do it, umm....you should start :)   Lunges are a super-efficient lower-body toning exercise.  Did you know that you can target specific muscles in your lower body by slightly tweaking your lunge form?LONG STEP LUNGE- The longer step you take, the more work your glutes and hamstrings are doing.  This helps to perk up those buns and tighten up those hammys.  Sound good?  Yes...I agree :)90-90 LUNGE- Lunge next to a mirror.  Be sure there is a 90 degree angle @ both hips and both knees. This form...

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Why Women SHOULD Lift Weights!!

I can't tell you how many females have told me they don't lift weights because they don't want to "bulk up".  Not gonna happen, my friends. The truth of the matter is this: Women NEED to lift weights for many reasons...one being that it helps to SHED fat! *DID YOU KNOW*  Women who do weight-training 2-3 days/week for 2 months will on average gain 2lb of muscle and lose 3.5lb of fat!I'll give you 4 reasons that you, as a female, should be participating in resistance training at least...

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