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 up on food-energy that you won't be using....and since you won't be putting it to immediate use, a large portion of those carbs will be converted to fat and stored away.  BUMMER.  Skip out on the bread, rice or pasta and instead fill your plate with a source of lean protein, and at least 2 different dark-colored veggies (always try to fit in something green!) 

Let me know if you adopt this habit, and how it goes!  Success stories are the greatest proponent for a healthy lifestyle!

 -Peace. Health. RoxyB!!

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Forget Good Friday...It's GREAT Friday!!

Don't let those Easter goodies keep you down...

The true meaning of Easter is something that means the world to me.  However, the CALORIES that hip-hop their way into my belly over Easter weekend are something that mean nothing but ill-fitting jeans and an extra few pounds to shed before swimsuit season.  BLEH.  I think it's safe to say that most of us have some make-up work to do after the goodies that we treated ourselves to last weekend...and every day since!  It's now been a FULL WEEK since Good Friday, so make today a GREAT Friday by doing the following:

• Conquer the Cals!  Toss all, I repeat...ALL...of your leftover Easter junk in the trash...unless of course you are going for some extra junk in the trunk.  ;)
• Prep "dessert" for next week NOW!  Since you will PROBABLY be craving something sweet for the next week or so, go stock up on your fav fresh fruits.  Make a delicious fruit salad, squeeze a lime over the top (this will keep it nice & fresh!), and enjoy THIS as your sweet treat each day next week!
• Get Up & At 'em!! Set your alarm NOW for tomorrow morning.  It's the weekend.  I know this.  Weekends are supposed to be for relaxing and getting refreshed after the long work week right?  Well...WHAT better way to refresh your body than to treat it like the temple it is!  Get up & at 'em first thing tomorrow morning by STARTING your day with a jog through your neighborhood, a trip to the gym, your fav workout video, or a 20 min push-up/squat/lunge routine! Your body will LOVE you, and you'll be more likely to stick to your calorie-burning plan for the remainder of the week (it's a fact!!)

Now get to it.  Swimsuit season is upon us my friends.  Don't you want to ENJOY swimsuit shopping for once? 

 -Peace. Health. RoxyB!!

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Change it Up!!

Routine is a great thing for lots of people!  However, when it comes to working out, it can be your worst enemy!  There is nothing wrong with sticking to a workout routine for a short period of time, but you need to change it up every now & then for better results!  Repeating the same old workout over & over can get boring, which may keep you out of the gym!  It can also lead to repetition-induced injuries in overused joints & ligaments. The worst part- you will inevitably hit that dreaded plateau- your body just stops responding to your healthy habits!  Here are some tips to avoid all of the above:

1. If you do the same routine every time you step foot into the gym, you can KIND of keep doing that.  BUT, get a new routine every 4 weeks!  Consider having a professional analyze your progress and your goals each month and providing you with the most beneficial routine!
2. Add some new & different group fitness classes in there twice a week.  Don't be afraid to try something new... your body will LOVE you for it!  Group fitness is NOT just for girls anymore!
3. Change your base.  If you typically use machines for weight-training, try the same exercise while standing with dumbbells, or perform the same moves while sitting on a stability ball.  You can even try them standing on one foot to really challenge your core!
4. Combine some of your exercises so that you work multiple muscle groups at the same time! For example--> try doing squats and dumbbell shoulder presses together! This ups your workout intensity, burns more calories AND saves time!

--Peace. Health. RoxyB!!

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TIP OF THE DAY: Start your day w/ h2o!!

Drink 16 oz of water right when you wake up in order to boost your metabolism by 25% for up to 90 minutes! 

--Peace. Health. RoxyB!

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Why Don't YOU Workout Regularly?

We all want to be the best we can be.  Most of us wouldn't mind shedding a pound or two (or twelve). So why don't we work out regularly? What is that makes sticking to a scheduled workout routine so difficult?  We all experience the same things, and it's important to realize that we're not alone!  

*Comment* on this post & share your own challenges & obstacles!

--Peace. Health. RoxyB!

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Chips & Salsa got you down? Tips for Making Healthy Choices @ Mexican Food Restaurants

Going out for your beloved Tex-Mex is NOT an excuse to abandon your healthy eating habits.  There are plenty of healthy options & substitutions!  Here are some tips for the next time you find yourself @ Chuy's, and at a loss for what you should order!  The little things can add up to go a LONG way in saving calories...and thus...your waistline ;)

1. Drink an entire glass of water before you put ONE SINGLE THING into your mouth. Seriously.  Do it.
2. If you MUST eat chips & salsa, limit yourself to ONE bowl of chips.  Once the first bowl has been replaced...CUT. YOUR. SELF. OFF. 
3. No queso. 
4. Steer clear of any & all things fried.  This includes "crispy" chicken salads/sandwiches, french fries, "breaded" meats & veggies, fried shrimp, and even tortilla chips & crispy tacos!
5. Replace traditional starchy sides (mashed potatoes, french fries, mexican rice) with their greener & more nutritious counterparts.  Ask your waiter for baked or grilled mixed veggies, a baked sweet potato w/cinnamon on the side, black beans, avocado slices, a side salad (House or Garden...NOT CAESAR!!!)
6. Replace any topping/sauce with salsa, this includes on salads, smothered chicken, enchiladas, , tacos, etc...
7. Avoid anything topped w/cheese.  OR even better: replace the cheese w/salsa or pico!
8. Order tacos on corn instead of flour tortillas.  If you don't like corn, ask for a side salad and dump the contents of your taco/burrito on top of your salad!  Top w/salsa or avocado slices.  YUM.
9. Look for grilled chicken or grilled fish plates.  As a general rule, these will be your healthiest options!  
10. Meals like cheese quesadillas & cheese enchiladas offer VERY little health benefit, while loading you up on the dreaded EMPTY CALORIES.  Don't give in!
11. Speaking of empty calories...Remember:  Drinks contain calories too.  Sodas and Margaritas will up your calorie-count in a hurry.  Drink water!

See?  You can have your TexMex, and eat it too! ...well, you can eat SOME of it :)  

Please share any questions or other helpful suggestions that have worked for you!!

--Peace. Health. RoxyB!!

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Tip of the Day: NIX the SODA!!

KICK YOUR SODA HABIT!!

Replace a 20oz soft drink with water to save 200 calories each day.  Think that sounds like a minor change?  ...It amounts to 21 pounds a year!!                                                                       via @EatThisNotThat

Ummm...I wouldn't call that minor :)                          

-Peace.Health.RoxyB!!

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What Time of Day Should I Work Out??

So.  In the fitness world, there is an eternal debate over whether a morning workout is more or less beneficial than a post-workday workout!  My personal preference has shifted from the LATEnight workout (gotta love the college lifestyle!), to the early morning route.  There's NO better way to start off my day than to get my sweat on!

The latest research points toward the early morning as the most beneficial time of day to work out!  You are MORE likely to stick to your routine and LESS likely to gain weight when you hit the gym before your day starts!  Remember:  Your metabolism stays elevated even AFTER you finish your workout (which is why many people have trouble falling asleep after hitting up the gym late in the day).  Self Magazine published an article on this subject here.

bonus tip~
Grab a quick bite for your pre-workout snack to make sure you have the fuel you need to get through your workout.  Be sure you know how to choose a proper post-workout snack and be sure to consume it immediately after your workout for the greatest benefits (which you can read about here!)

Feel free to email me with questions!  fitnessbyroxyb{at}gmail{dot}com

Don't pass up on the gym today!  It's calling your name!  I can hear it from here :)

--Peace.Health.RoxyB!!

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Tip Of The Day: Play Hostess!

Hanging out with friends anytime soon?  Instead of going out to eat, offer to host at your house and provide a HEALTHY meal!  Then, choose some form of entertainment that involves physical activity.  Here are a few ideas:

• Kinect
• Charades
• Twister
• Wii
• Kickball
• Taking the kiddos/dogs to the park
• Horseshoes
• Washers
• Hike a local trail
• Disc Golf
• Mini Golf
• Go shopping!

What activities can you come up with to keep you and your pals moving?

--Peace.Health.RoxyB!!

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Tip of the Day: Drink Water!!

*DID YOU KNOW*

People often misinterpret dehydration as hunger??

Next time you feel "hunger pain", try drinking a glass of water!

imagevia

Water is ESSENTIAL to your health is SO many ways!
--Peace.Health.RoxyB!!

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RoxyBbootcamp!!

I will be running a RoxyBbootcamp starting in mid-Feb for my peeps in the North Dallas area!   Please let me know if you are even remotely interested.  Right now it's looking like it will run from mid-Feb to mid-Mar (4 weeks).  We will most likely meet either in Frisco or McKinney.  If enough interest is developed in another area we will def revisit the location issue!  We're looking at an early morning bootcamp, 3 days a week.  Come on... you know you want to!  AND! Because this is my first RoxyBbootcamp of the year, you will EVEN get an insanely awesome price :)  You in?

--Peace. Health. RoxyB!

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Sneaky Ways to Burn Calories!!

I'm gonna go ahead and assume that most of you intend to exercise a little more and consume a little less in 2011. Whether you've made it an official resolution or not, it's a great goal...and one that you will be SO thankful you stuck with when you're lighter on the scale and overflowing with energy come 2012!  Here are my 5 tips for the day to help you up the calorie burnage this year!

TOP 5 SNEAKY WORKOUTS for 2011:

1. Park in the FIRST empty parking space you see.  Everywhere you go.
   Make this your new normal and you'd be amazed to know that you will burn thousands more calories than you would have otherwise.
2. Boycott the elevator! 
   Unless, of course, you're lugging a way heavy load with you.  Not only will you burn {lots} more calories by taking the stairs, but over time you'll tone those stems big time!
3. KINECT w/your inner gamer.$149.99 will be worth the splurge.  Whoever came up with the idea of playing a game AND burning a ton of calories simultaneously needs a BIG kiss.
4. Two Words: DANCE. PARTY.
   Dancing is one of the top calorie-burners around!  Pump up your fav tunes while you're getting ready to go out, doing dishes, cooking, cleaning...and brush up on your moves!
5. Embrace the Frugal Lifestyle
   Wash your car yourself instead of taking it in.  Clean your bathrooms/kitchen top to bottom once a week and give your housekeeper a break!  Pack & move yourself (w help of course!) instead of hiring packers/movers.
    

The key is this: The little things add up!  It's about changing your LIFESTYLE, not making temporary changes.  These suggestions may not seem all that appealing to you, but give it a shot.  I would venture to say that if you stick with it, you'll be quite fond of the results!

*Peace, Health, RoxyB

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Seacrest Says...

Even Ryan Seacrest has trouble fitting a workout in!  Earlier today he tweeted:

RyanSeacrest:

"One of the greatest challenges is finding time to workout during my day...gotta do it before I get home for christmas eve fondue!"

I bet he would tell you to read this!!   Don't forget this week's challenge.  Fit 15-30 minutes of exercise into every day!!  If one of the busiest dudes on the planet can make time...so can you!  If you miss a day, don't be discouraged, just become even MORE determined to fit it in the next day!!
 

Wishing you Good Health & Happiness!!

--RoxyB

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Tip of the Day!

Veggies for breakfast anyone?  If you're like me, your immediate response is, "ew."  But hear me out.  IF you like eggs, veggies are an easy addition!  Toss in some spinach, bell peppers, mushrooms to make a quick omelette!  It's healthy AND delicious.

Did you know that the USDA recommends 2.5 cups of veggies EVERY day?! (based on 2000cal diet)  You can hit that mark by starting with a bang at breakfast!! image via

Wishing you Good Health & Happiness!!

--RoxyB

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Squeeze it In!!

I don't know about you guys...but I am in a phase of life where my days are anything BUT regimented.  With 2 babies at home, I have to be flexible to allow for their needs and just kind of go with the flow!  Plans change at the last minute on a very regular basis!  And free time is hard to come by! For this reason, my workout schedule is completely and totally random.  I'm not following a detailed workout plan.  I don't workout at the same time every day.  And, since my baby is too young for the gym's childcare area, I RARELY make it to the gym.  So, I typically work out at home.

Make a commitment to yourself this week!  Dedicate 10-30 minutes of each day to exercising.  Whether you go on a 15-min run (or jog/walk!), work in some squats/lunges/push-ups in front of your fav TV show, or bust out those dusty dumbbells to do a quick upper body routine, just commit to making it happen!  Creating a habit is the hardest part, but you've gotta start somewhere!  Let this week be the week!  You might be surprised how much better it makes you feel!

--Peace. Health. RoxyB!

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