With results you can see, fitness + nutrition makes a great start!

**I'm not an expert, just a trainee!**

Friday, November 30, 2012

Weight Loss

Thursday, November 29, 2012

Healthy Habits

Nobody needs to limit everything; you have to indulge sometimes.  The real key is not to over-indulge. Create healthy habits and feel good about yourself and your efforts toward healthy nutrition.

Wednesday, November 28, 2012

The Driving Force That Motivates

I'm not sure what that is, but some people sure have more of it than I do!  I LOVE being productive and motivated, but sometimes I'm just not.  That's reality.  Life happens, kids keep you running in 3 directions at once, the dog needs to go to the vet, hubby has a doctor appointment....whatever those things are that keep you so busy your workout motivation fades.  Sweatpants are my only motivation today and I for no reason want to take them off...even to shower.  So, maybe at naptime when I have things to do like dishes and laundry and bills to pay, I'll put off all of that and sneak in a workout to make me want to throw the sweatpants in the washing machine and shower!

Monday, November 26, 2012

Fight To End Obesity

The statistics are astounding!  Obesity is a HUGE problem today and growing.  Do your part in the fight against obesity and take small steps toward a healthier lifestyle!

Monday, November 19, 2012


Adding your favorite fruits to your meals is a great way to make small changes that last a lifetime for good nutrition and dietary choices!

Wednesday, November 14, 2012

Supplements: Green Coffee Extract

Dr. Oz is at it once again with weight loss.  A few months ago he recommended Green Coffee Extract.  Now, drinking coffee is NOT going to give you the same results. Green Coffee Extract comes from UNROASTED coffee beans.  Roasting the beans removes the bitterness, and the chlorogenic acid that aids in weight loss.  When you're looking at an extract to purchase, you're looking for GCA or Svetol in the active ingredients at 45% or higher.  It can be taken before each meal.  Now, here's the bad part....the WARNINGS!  This supplement is NOT to be consumed by children or women who are pregnant or breastfeeding.  Ok, there's not really any known side effects....THUMBS UP!  But, read the label carefully.  Make sure there's not added caffeine and you're looking for at least 450 mg Green Coffee Extract.  And, make sure the product was made in the USA, it's the real stuff!  Those made in China extracts are low quality and you won't see the same results.  Those with the good results have taken it for up to 22 weeks, so your results may not be noticeable for a while, but paired with proper nutrition and exercise can be a very helpful supplement.

This is a good one! (I should get paid for this, but I don't!)

Or check out http://www.vitacost.com/nrg-x-labs-gcb-800-green-coffee-bean-extract-60-capsules at VitaCost

Quote by Benjamin Mays

Monday, November 12, 2012

Frustrated With The Scale?

Throw away the scale and take measurements.  
Nothing is truer than wrapping a measuring tape around your waist!

Tuesday, November 6, 2012

Core Strengthening and Training

Building a strong core is the key to a healthy body.  The core is the area between your hips and your shoulders.  A strong core reduces back pain and improves posture and athletic performance.  It aids in reducing body injuries, improves respiratory function, tightens tummy muscles, enhances neuro-muscular function and control and strengthens stabilization.

Most people think of sit-ups when they think of core strengthening.  But, sit-ups only work the abdominal muscles.  Using a stability ball and pilates are great for adding core strength.  But, in my opinion PLANK is the ultimate core strengthening exercise!

Check out my Plank post for different variations of plank to help strengthen your core!

Sunday, November 4, 2012

Healthy For the Holidays Challenge

Do you gain weight through the holidays like I do?  
Start today to get healthy and LOSE weight through the holidays
Healthy for the Holidays Challenge

Follow these easy steps
1.  Skip the Sugar
2. Replace 1 meal a day with Shakeology
3. Maintain small Portion Sizes at each meal
4. Add in Healthy Snacks
5. Get Active and Stay Active
          Pairing Shakeology with a Beach Body workout (Insanity, Turbo Fire, Chalene Expreme, P90X, P90X2, RevAbs, Body Gospel, Slim in 6, Turbo Jam, Hip Hop Abs, Brazil Butt Lift, Body Beast, 10 Minute Trainer, Les Mills Pump, Les Mills Combat, Tai Cheng, Rockin Body, Power 90) will maximize results.  If you would like to try a BeachBody workout combined with Shakeology, please contact me for information on Challenge Packs to save money and lose big!

Order Your 30 Day Supply of Shakeology HERE


Pick Your Flavor

After receiving your shakes, make sure to take your weight and measurements, write them down and send them to me at cassjo2@hotmail.com with Healthy For The Holidays Challenge in the subject line or txt them to me at 309-333-8519.

Saturday, November 3, 2012

No Excuses

There are no excuses that should make you feel better about unhealthy life choices.  Get up off your bum and move! 

Jumping Jacks
Push Ups
Take A Walk
Run to the Mail Box
Wall Sits
Leg Lifts
Take the Stairs
Park Farther from your destination

You can do it!

Friday, November 2, 2012

Eat Clean

Turbo for $53

I want to share this GREAT, AMAZING Deal with you!  Click HERE to shop for your copy of Turbo Fire for $53!  Good only while supplies last, so HURRY!  I think you're limited to 5 copies, so think Christmas....Great Gifts!

Check back!  Beach Body has been running GREAT deals on workouts lately.  They just ran a special on RevAbs two weeks ago.  So, check back soon!

Healthy Tip Of The Day!

Instead of Coffeemate or KCups, try a little Peanut Butter in your coffee!  It's an easy solution to those high sugar creamers.