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[Fabulous Fitness Post] – How I Stay in Shape During the Holiday Season (and How You Can Too)!

Posted in DIET, FABULOUS FITNESS POST, FITNESS, HEALTH, HOLIDAY on November 13, 2012 by stylebymeli

It’s hard to believe that festive time of year is quickly falling upon us.  Thanksgiving is about a week away leading up to Christmas which will be here sooner than we all realize.

While for many, this is the worst time of year for our waistlines, surprisingly, I tend to stay in the best shape of my life from now well into the upcoming new year.  Generally speaking, I’m in decent (hey, there is always room for improvement!) shape year-round due to my dedication to a healthy lifestyle, which includes clean eating and religious workouts.  Yet somehow, during the holiday season, I’m in even better shape for a couple explainable reasons:  1)  I absolutely refuse to let myself go and look like an oompa loompa come New Year’s (sorry, ain’t happening, I love myself too much to even let myself to go to begin with)…2)  With holiday parties, my birthday falling between two holidays (Christmas and New Year’s), and other non-stop festivities, looking my best is just at a higher priority than other times of the year.

So what does this mean?  What do I have to do, resort to starving myself?  Start a cleansing diet where all I do is drink water mixed with cayenne pepper and maple syrup all day (umm, can we say GROSS)?  (Can I strongly answer with a BIG FAT NO to both those questions…FYI, both those options are incredibly detrimental to your body, so please, don’t even fathom such things…I’m just pointing out extremes that people go through that are completely UNnecessary).

Okay, my answer:  All it truly means is that my motivation is at a natural high and that I have to pump up the discipline.  Everything is within reach with a good dose of motivation and discipline.  The motivation comes from within (you either have it or don’t) but as for the discipline, I can explain a few things I do to keep this principal in check:

1-  Eat extra, extra clean:  I would say that I eat pretty clean to begin with.  My staple foods include grapefruit, kale, spinach, apples, etc.  Pretty much foods that are natural and are only one ingredient that also provide nothing but nutrients to fuel my body with energy.  However, I do have a sweet tooth so this time of year, I really cut back sugar as much as I can (I try to limit sweet treats to only one day a week meaning 6/7 days, no sweets).  If you cut back on these cravings, you’ll find the body on its own will start to crave them less.  (Out of sight, out of mind right?)

2-  Lift more weights (cardio is not enough):  I probably work out the most during the summer months where the weather is nicer and I could run outside pretty much every day.  Add extra runs plus my regular workouts which incorporate lifting and minimal cardio.  One would think that I would be in the best shape that time of year but being I’m slightly less disciplined with my eating habits, the extra running really isn’t enough.  Which is why I always stress the importance of lifting weights because this is what is going to truly change the SHAPE of your body.  By shape I mean a tighter physique (muscle takes up less space than fat) and less overall inches.

3-  Find a way to push your body everyday:  I try to find time (about 45 minutes to an hour) every single day of the year to dedicate to my body.  Even on busy days, something as minimal as a set of push-ups or a 10 minute jog around the neighborhood is better than nothing in my book.  However, pushing your body and challenging it in ways it didn’t realize it was even capable of is what really is going to lead to rewarding results.  Besides maintaining optimal health, isn’t achieving results the ultimate goal?  To push my body more, I really focus on toning/lifting (which again leads to a sculpted physique) by increasing weights and changing up my workouts as much as possible so my muscles don’t get used to the same routine.

4-  Save indulgences just for the festivities:  If you can dedicate eating clean everyday and fitting in challenging workouts daily, then this leaves room for some indulging (but not going overboard) for those special holiday events.  If you stay disciplined, then these events allow you something to look forward to!  I know for myself, I look forward to them and it’s a time that should be enjoyed.  Does that mean that I will drink a bottle of wine and polish off a plate of cookies as a reward for being so disciplined?  Obviously not, but it does mean I can enjoy a glass (or two) of wine and maybe a cookie.

If you listen to my fitness tips, you can look forward to looking and feeling great!  From now until the end of the year, I will contribute some more health/fitness blogs to step up your motivation and provide you valuable health related information that will take your fitness level to greater heights.

I live off of green smoothies. I always start my morning with a home made smoothie which I switch up depending on the ingredients on hand and sometimes drink up to two a day. They may not seem appetizing but they’re exceptionally nutritious, provide energy, and I personally love the taste!

[Do you have some tips for staying slim during the holidays?  What works for you?] 

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[Fabulous Fitness Post] – 5 Healthy Tips To Stay in the Best Shape of Your Life

Posted in DIET, FABULOUS FITNESS POST, HEALTH, Uncategorized with tags , , , , on May 15, 2012 by stylebymeli

It’s been quite sometime since I’ve last written a [Fabulous Fitness Post] and besides fashion/beauty, which is ultimately the primary focus of this blog, I also like to incorporate a health/fitness component.  This is strictly content based, so there’s a lot of material to be read…Ready, Set, Go:

Shape Your Mind (Not Just Your Body)! -  When it comes to health/fitness, I think it’s important to approach it with a fresh state of mind.  People don’t realize how strong the mind is and if you put your mind and focus towards your health/fitness goals (whatever they may be), you will eventually get there.  It’s going to also require hard work and discipline on your part, but your mind will drive you to do whatever it takes to get you to where you want to be.

Although I was never an athlete, I have an admiration towards athletes not only for their strong bodies, but for their strong mindsets.  Most athletes have an incredible mental toughness with an “I can achieve anything” attitude.  Personally, I try to train my body like an athlete along with thinking like an athlete.  Physical strength also builds up my mental strength and overall positive attitude that I can conquer the world!  ;)

Pump up Your Protein Intake -  I always included protein into my diet (fish, eggs, chicken, turkey), but now I also incorporate an all natural whey protein into my diet.  I especially like to make smoothies with the protein powder or add it to Greek yogurt.  I seriously noticed a huge difference in the overall shape of my body as soon as I boosted my protein intake within a short amount of time.

If you are working out vigorously and lifting weights, it is absolutely necessary to increase your protein intake in order to repair muscles and build lean muscle tissue.  Also keep in mind that the body has to use more energy/fuel to burn protein than it does fat and carbohydrates.

Pay Attention to the Nutritional Content of your Food -  I have always been a huge believer of eating foods in their most natural state.  Why?  The body is designed to digest natural foods.  Once you start feeding it foods with artificial ingredients and “foods” produced from factories, it throws the body out of whack and it is only natural that the body is going to put on excess weight along with creating a myriad of other health risks.

I also don’t understand why there is such a huge emphasis on calories and following an allowance of calories within the day.  “I only ate 1200 calories today!  Wow, I’m so healthy!!”  (Umm, sorry to burst that health bubble, but that does not necessarily equate optimum health.  Let me explain why…)

For portion control, yes, I believe having certain calorie limitations can be beneficial; however, people need to really focus on the NUTRITIONAL CONTENT of their food (the vitamins, antioxidants, and quality of the food), NOT how many calories are consumed in a day or how many calories a food contains.  Think about it:  Is a 100 calorie apple the same as 100 calorie fat free cookie?  I absolutely do NOT care whether it’s labeled “fat free,” THIS IS A FOOD MARKETING TRAP!!  (Let’s not be fooled here, a cookie is still a cookie!!)

What I look for in a food label:  The majority of the foods I eat are natural foods, so they are not individually wrapped or come with a food label.  However, if I am faced with a food with a label, the first thing I look at is the INGREDIENTS.  (Isn’t it amazing how this is always listed on the BOTTOM of a food label?!?!  Ironic no?  Being that this is essentially what is most important, it’s always the calorie content that is listed first because companies do not want consumers to know what they are really using to create their products.  I guess it is not so ironic after all!).  I find this to be the most crucial information because I want to know, “what exactly am I eating?”  If the food has an ingredient with a 10 syllable word, you better believe I want nothing to do with it!

FYI, I also pay strong attention to the sugar content (you’d be surprised how much sugar is added to foods that are not even classified as a dessert) and the serving size.  This is also crucial.  Don’t assume that an item is a single serving size because that isn’t always the case (and more often times is not)! 

Sculpt and Shape -  Although I find daily diet to play a stronger role in overall health (hence the expression, “you are what you eat”), if you truly want to see amazing results in terms of your overall physique, you’re going to have to invest the time in sculpting.  Surprisingly, I’m not speaking in artistic terms at the moment.  By “sculpting,” I essentially am referring to lifting weights and strength training moves.  Sculpting is the only way you are going to RE-SHAPE your body and create definition.  By adding a few daily cardio sessions to the mix along with a consistent (and challenging [or else you're not going to achieve your full potential]) strength training regime, you will transform the shape of your body.  Whereas if you only put the focus on cardio, you may lose the weight, but you’re not creating definition in your body.

Body sculpting not only builds up your strength and creates a statuesque physique, but also boosts your metabolism.  Did you know that a pound of muscle burns three times more calories a day at rest than a pound of fat?!?!  Did I by any chance motivate you to pick up a pair of weights yet? ;))

Eat Frequently for Energy, Vitality, and Overall Good Health - Again, this kind of goes back to my point of eating with the focus of the nutritional content of your food.  When you eat healthy foods, you should feel good inside and out.  I think of my body as a machine, the only way it’s going to function its very best is if I nourish it with the right nutrients, vitamins, and minerals.

This also means that I need to be eating every few hours in order to keep the metabolism burning at its most efficient rate.  It should go without saying that you should NEVER starve yourself.  Think about it, how is your body going to run on empty?  It blows my mind that the first thing most people say when they need to lose weight is, “I can’t eat for the next few days.”  That is the absolute WORST thing you can ever do to your body.  Why aren’t people focusing on a healthy diet and consistent exercising?  Seriously.  That’s all it takes!

[Does anyone have some healthy/fitness tips that work for you?] 

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[Fabulous Fitness Post] – Are you putting the “WORK” in workout?

Posted in FABULOUS FITNESS POST, FITNESS, HEALTH with tags , on March 29, 2012 by stylebymeli

As bikini weather is approaching, you may have just started going to the gym again or been watching what you eat which are both fabulous lifestyle choices.  However, I want to put an emphasis on the working out aspect for achieving those fitness goals because they are within your reach, depending how hard you are willing to WORK for it!

What are you waiting for? Are you ready to WORK?

Remember, there is a reason why the word “WORK” is in workout.  For me, a good WORKout is where I’m not only breaking a sweat but also pushing my limits.  If I did the same thing all the time, it would be too easy.  I’m not at the gym to “take it easy.”  If that’s what I’m looking to do, I can easily do that in the comfort of my own home or go to a spa to relax.

You may be asking yourself, “How do I push my limits?  How do I take my WORKouts to the next level?”  Everyone is at a different personal fitness level, so I cannot give you a direct answer, but at the very least, I can definitely motivate you and share with you what works for me.  For starters, you will absolutely NEED to make a CONSCIOUS choice to push your limits and this will require strong efforts on your part.

A good start is to really focus on what your personal fitness/health goals are.  If nothing comes to mind, then maybe this is not the article for you (and there’s nothing wrong with that…this after all is a fashion/beauty blog with some health/fitness blogs thrown into the mix, so if you prefer to stick with those areas of interest, I won’t hold it against you ;))…Back to goals:  I am a firm believer in goal setting in all aspects of life and health/fitness is no different.  You will need to set specific goals.  Going to the gym and losing weight are NOT concrete goals.  Everyone’s goals are very personal, so I am not going to write goals for you.  This is where you need to ask yourself what you are ultimately looking to achieve along with attaching a deadline (or else you may never reach it).

Things I Do to Push Myself…

-  For one, I find time to work out everyday.  Even if it’s as little as 10 minutes.  ”Not having enough time” in the day is not a legit excuse because if it’s truly that important, you will somehow make the time and incorporate it into your lifestyle.  I’m not saying you have to work out everyday, a lot of health professionals actually recommend taking a day (or two) off a week.  Personally, I listen to my body.  If I wake up feeling like my body needs to day a off, I have no problem taking a day off.  However, most of the time, my body is full of energy and actually craves a good workout.  I guess not everyone is built this way, but it is never too late to start making conscious choices to make fitness a part of your daily regime.  My point is, there will need to be some consistency with how often you work out.  Working out four days in a row and then skipping the gym for three weeks is just not going to cut it.  If this is the case, then you are not in the right state of mind where you are willing to WORK.  When you’re ready to work again, then we can talk ;)…

-  I truly strive to switch up my workouts everyday.  As I’m driving to the gym, I try to mentally prepare the different moves I’m going to do that day, but sometimes I just go in spontaneously and figure it out when I get there.  With my personal workout routines, no workout is exactly the same.

-  On cardio machines:  I do NOT stick to one type of cardio!  You got to switch it up!  Starting in the new year, I have incorporated jumping rope and tackling the Stair Master.  I used to HATE the Stair Master.  Why?  Because it’s totally kicks my —!  In other words, it’s incredibly physically challenging and often times I find myself breathing heavily and swimming in a pool of sweat by the end.  (It may not be the most enjoyable activity in the world, but hey, at least at the end of the day, I have something to show for it ;).  Prior to the new year, I only stepped foot on a Stair Master maybe twice in my entire lifetime.  Now, I try to do it at least twice a week, never on consecutive days.  I also love the cardio rowing machine and the treadmill.  Actually, in all honestly, I’d prefer to run outside any day but with a treadmill, I can really push myself to run a lot harder than I ever would outside because I can manipulate the speed and inclines.  As much as I love running, I really dread the treadmill sometimes, but I do it for discipline.

*  Also, on cardio machines, besides varying the speed and inclines, try to switch up the type of workout settings.  Many cardio machines have different settings such as: “fat burning,” “interval training,” “manual,” etc.  It’s really good to change these each time you use it.  This way, you’re keeping your body guessing at all times.  (You don’t want it to ever get too comfortable or else you will hit a plateau).

-  With free weights (or weight machines):  In order to continue building strength, I gradually increase the weights.  I try to increase the weights after a full two weeks because by then, I feel like my body has adapted and it’s ready for the next challenge.  Sometimes I increase the weights and find I can barely complete any reps.  I am okay with this because I know in time, I will eventually be able to complete more reps.  Generally, I try to complete 10 reps in a set.  (If I can do more than that with ease, then I know I’m not working my body to its full potential).  When lifting weights, really try to concentrate on good form (this can be a challenge, also for myself at times…but again, CHALLENGE is a good thing ;)), even if you cannot complete as many reps.  Keep in mind, quality over quantity!

[A Final Note:  Often times, people ask me how I stay so motivated.  Honestly, it comes from within.  It also comes with the mindset and quote by Lucille Ball: "Love yourself first and everything else falls into line."  I actually have always said this, but recently discovered an actual quote that states what I've always said.  Remember, if you TRULY love yourself, you are naturally only going to want to do what's best for you.]

[What are your fitness goals?]

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[Fabulous Fitness Post] – 5 Fitness/Diet Questions I Got Asked at the Gym

Posted in DIET, FABULOUS FITNESS POST, FITNESS, HEALTH on February 22, 2012 by stylebymeli

I’ve promised a few people that I would be writing an upcoming [Fabulous Fitness Post], so here it is!  On Sunday morning when I was at the gym finishing up my workout, a guy randomly (someone I had never seen at my gym before) asked me some questions and I thought it would be great to share my answers with everyone.  I spend a lot of time reading about this stuff and here I’ll share what works for me!

The conversation started with him asking if I was training for something (I must have either looked extra good at the gym that day or perhaps he observed the crazy workout routine I was doing…or maybe a combo of both LOL).  I explained that I am not training for anything and I just enjoy working out to stay in shape and live a healthy lifestyle.  Then he went on to grill me a little bit longer with the following questions…

1)  So what exactly do you do to stay in shape?

I explained that I work out everyday (unless for some reason I can’t find the time or feel my body needs a break) and that I switch up my workouts every single day so my body doesn’t know what to expect.  I now mainly do circuit training with sculpting moves mixed with cardio.  For example, I may sprint for a few minutes to get the heart rate up, then do a set of push-ups on a bosu ball.  Then after that set, jumping jacks with weights (which is both cardio and sculpting) followed by squats with bicep curls.  I constantly move from one exercise to another until I finish the circuit.  Usually 5-6 strength training moves within a circuit.  I take a few minutes to rest and catch my breath, then repeat the circuit one more time.

The key is, you need to constantly be physically challenging your body.  It may kill, but the body eventually adapts and that’s how you build strength and start seeing results over time.  Think about it, if you perform the same exact workout everyday, your body is not being challenged enough and pushed to its full potential.  (Remember, your body is a machine, so don’t underestimate everything it can do!)  Also, doing the same thing every day gets to be boring (no?).  I really strive to push myself during my workouts, even if it’s for a short amount of time.  Again, it’s the QUALITY of the workout that counts more so than the actual time spent working out.  When I’m at the gym, personally…I’m there to crash and burn!  I may not be training for anything specific, but as I’ve said, I really try to train my body as any athlete would.

2)  How often do you do abs?

My response, “Not enough!”  Then I went on to explain that I try to do a little each day but a few days a week, I spend a little extra time focusing on them.  Abs are muscles like any other part of the body and don’t necessarily need to be trained hard every single day.

I didn’t start to consistently incorporate ab moves until a few months ago (crazy, I know).  I naturally have a small waist so I didn’t feel the need to really target that area.  Also in the past, I used to never really do ab moves mainly because I strongly believe that abs are more of a reflection of your diet.  I’ve never been a believer that doing hundreds of crunches a day is going to really transform your abs, but now I actually incorporate ab exercises because that and a good diet will eventually lead to long lasting results.  (Hey, it’s a work in progress and I’m getting there! ;))

3)  Do you find diet is important with achieving results?

Most definitely!  As many health professionals agree, diet will always play a more crucial role in staying healthy than working out.  (Of course if you incorporate both into you’re lifestyle, you’re golden).  I could have amazing workouts, but if I chose to not eat well, chances are I’ll gain weight over time or not see any results.  Whereas, if I eat extremely well all the time and skip workouts, I’ll still manage to look good.  I explained that for me personally, the working out is not hard because I feel my body naturally craves it, but eating well all the time can be very challenging at times.  I’m only human and have moments of weakness (and if it’s a holiday or special event, I let myself indulge!) but I would say the majority of the time, I eat exceptionally well.  I’ve always been a total health nut and as I get older, I continue to make even smarter health choices.

4)  Do you count calories?

Nope, never…for one, too much math involved.  Who honestly has the time to calculate that stuff (and is it really that accurate?)  I told him that healthy eating is not about how many calories you consume in a day, but more so the nutritional value of your food intake.  As I’ve stated in a previous post, a 100 calorie apple is NOT equivalent to one of those 100 calorie snack packs.  An apple is a real food and the body knows how to process it.  When you eat processed foods, your body can’t break down these mystery man-made ingredients and as a result, not only does it turn into fat usually, but potentially into greater health problems down the line.

5)  Do you eat carbs?

In all honesty, I don’t incorporate a lot of carbs in my diet.  I mainly eat carbs that come from fruits and vegetables and really try to keep simple carbs (bread, pasta, etc) to a minimum.  Reason being that those types of foods do not provide any real nutritional value and thankfully, I really don’t crave those foods to begin with.  The only carbs that I buy are oatmeal and cereal (must have high fiber content to keep me full and little to no sugar…ideally less than 3 grams).  As I had mentioned, I eat a very clean diet of foods in its most natural state, so I stick with fruits, vegetables, lean proteins, fish, etc.  In other words, REAL foods from human nature, not the man-made stuff!

[Does anyone have other health tips they'd like to share?]

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[Fabulous Fitness Post] – Three Ways to Maximize Your Workouts at the Gym and Really Take it up a Notch

Posted in FABULOUS FITNESS POST, HEALTH on January 27, 2012 by stylebymeli

I thought it would be beneficial to share what I do at the gym that really makes an impact and allows for me to continue to achieve aesthetically pleasing results (or in other words keeps me in shape).  These are principles that I actually didn’t start to really incorporate until about 3-4 months ago, but ever since I did, it truly made a world of difference.  Please keep in mind that I realize everybody has a different body type and different fitness goals, so all of this also has to be taken into consideration.  These are all personal things that have worked for me (and that I hope will work for you)!

1-  Change your workout everyday –  I’m sure many people go to the gym and find themselves utilizing the same machines or gravitating towards the things they already know.  Well guess what?  You’re not challenging yourself enough!  In order for a workout to be effective (again, if you’re looking to achieve results which I would hope most of you are trying to do), you really need to strive to keep the body guessing at all times.  You really want to challenge different muscle groups on a daily basis or switch up your daily cardio routines.

Once I really practiced this principle, I noticed results almost instantly (by that I noticed I was in better physical shape) and will continue to work towards achieving results.  I honestly really try to train my body like an athlete (even though I’m far from one, whoever said that I can’t strive to look like one! ;))

The other day I actually created a circuit for myself of multi-jointed sculpting moves (meaning that the exercise challenges more than one muscle group at a time…very important and time effective!) that either I had never done before or that I have picked up from a fitness class but had not performed in awhile.  The ENTIRE circuit was new for my body.  The next day, I felt some minor soreness and I actually craved that my body needed an extra hour of sleep.

2- Increase the intensity -  This principle really varies depending on what you’re doing.  If you’re lifting weights, you can intensify it by increasing the weights little by little.  If you’re running on a treadmill, you may want to intensify the workout by adding an incline (which is much more challenging than running on a flat surface) or increasing the speed.

Regardless, it’s essential to focus on the intensity of your workouts.  If you’re floating on an elliptical machine for an hour and not even catching yourself out of breath, the intensity level is obviously not high enough meaning you need to find a way to push yourself harder.

Also keep in mind that the QUALITY of your workout counts more than the QUANTITY.  You can accomplish a lot within a half hour given that it’s a very intense half hour.  Your body is going to greatly benefit from a more intense workout versus a long workout that isn’t physically challenging the body whatsoever.

3-  Mix boosts of cardio with body sculpting moves - When working out, they say you cannot focus on just cardio, nor just strength training.  This is because both benefit the body in completely different ways.

Strength training (or lifting weights, resistance training,  etc.) will actually change the shape of your body over time because you’re essentially sculpting your body by building muscle tone and creating a more defined physique.  You cannot run on a treadmill or hop on an elliptical everyday and expect the body to just magically tighten up.  (That’s where strength training comes in).

However, when it comes to burning calories, you will definitely burn more calories during a session of cardio than you would with the same exact amount of time spent lifting weights (unless perhaps you are power lifting or performing an exceptionally low intensity cardio workout).  Also with cardio, you are building up your endurance and your overall cardiovascular conditioning level.  If you get out of breath from walking up a flight of stairs, this means that you’re at a weak conditioning level and this could be improved over time by consistent cardio workouts.

Now to really BOOST your workout, if you can find a way to mix cardio alternating it with strength training exercises (such as sprinting for a few minutes followed by a set of push-ups or lifting a set of free weights), you’re really taking your workouts to the next level.

[Do you have other great working out tips that you find to be effective?]

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