Fitness · Food

How to make those Abs pop

abs

Abs, everyone wants them, everyone has them; so how can we get them to appear?

While exercise is important,  your diet is even more crucial on your journey to rock hard abs. For exercise focus on strengthening your core muscles. In addition, mix in workouts targeting all abdominal muscles not just upper or lower. Now keep in mind if you have a lot of extra weight hanging out you will need to get your cardio on as well. Cardio well shed those pesky layers of fat that are hiding those abdominal muscles. Creating a good mix of cardio, core, and ab specific exercises will get you started on your quest for an ‘abtastic’ physique.

As mentioned above, diet plays an important role in getting those abs to come out and play. Here are some foods that you can incorporate into your diet:

Salmon

  • Lean protein such as seafood containing omega-3 fatty acids; think salmon, tuna, etc… Omega-3 fatty acids are great for fat burning and promote a more efficient metabolism.

almonds

  • Nuts like raw Almonds contain both protein and fiber. In addition almonds provide antioxidants found in vitamin E and minerals like magnesium which promote energy as well as build muscle.

berries

  • Fruits like berries. The more fiber you get from foods like berries the less of the unhealthy calories you will absorb from the not so healthy choices.

leafy greens

  • Veggies are essential in fueling your body. You will have more energy while also keeping the calorie count down. Veggies like broccoli and leafy greens also contain carotenoids which help prevent cancer.

eggs

  • Eggs contain a wonderful balance of essential Amino Acids. Studies show consuming eggs in the morning will help curb your appetite throughout the day. They are one of the best sources of protein you can add to your diet.

how-to-make-yogurt-1

  • Yogurt is a great sources of calcium and helps keep your digestive system in check. A healthy digestive system will help keep the bloat away and you may see a less flabby midsection.

brown rice

  • Healthy Starches such as brown rice, sweet potatoes, and quinoa.  Along with the health benefits you  also benefit in feeling fuller sooner and longer.

For more fitness tips check out my fitness tab, or comment below with questions.

-Yesenia Whipple

#MOMLIFE

When you find your passion; share it!

passionquotes

I was recently asked to write a Healthy Living Series for a really cool blog out of New York City, The City and Us. As you know I love health and fitness so being able to expand my audience and share my passion was an amazing honor for me. You can check out my guest spot here The City and Us: Healthy Living Series. It’s an overview of some tips and tricks on juggling mommy hood with a healthy lifestyle.

What is your passion? What is the thing that you enjoy doing and think of often? I never really knew what my passion was until I asked myself this very question one day. I realized that I not only think of health and fitness often, but I also practice it, AND was and continue to be asked about health and fitness by friends, family, and random strangers I meet along the way. It’s something that whether I make money on it or not I will always continue to love and pursue. That to me is passion.

-Yesenia Whipple

#MOMLIFE · Uncategorized

Losing Sight of Comfort Zone

lose sight of shore

Image credit: Night Humor

Do you often wonder the difference between the doers vs. the dreamers, the go getters vs. the I wish I had’s? I believe one of the biggest thing that sets these groups apart is their ability to get outside of their comfort zones to achieve what many feel is the unreachable.

What a powerful saying ‘You never can never cross the ocean unless you have the courage to lose sight of the shore’. The Ocean can be a scary, lonely, massive; just like our hopes and dreams or the road we need to get moving on to achieve ‘our unreachable’.

So how can we start learning to step outside that comfort zone? For some this comes as second nature. For others it requires some work. For many it really can be the scariest thing they have ever tried to do. The point here is it is not impossible and anyone can do it if you step outside what is comfortable and safe.

For the second nature group – These guys really don’t need much in the way of advice. They have a vision and they do whatever it takes to get it done, with little to no fear. They don’t let rejection get them down but rather let rejection fuel their hunger. These guys have vision, they are organized, and they know how to stay focused keeping the ‘noise’ out of their head.

For those who have to work at it a bit – This is where the majority of people fall. They have the passion and desire, but often times, fear gets in the way. The good news for this group is that once they take that initial step outside their comfort zone, it becomes easier and easier. Many people in this category learn to overcome fear and rejection and end up moving up a tier into the ‘second nature’ group. Focus comes with some work. They know how to organize their tasks and re-prioritize when they lose focus.

The ‘I’m scared sh*tless to step outside what is safe’ group – If this is you don’t feel there is no hope for you. You just have to work a bit harder, focus, make a plan, have a vision and really stay organize to stay on track with your successes. You will step outside your comfort zone and quickly jump back to your safety net, however, your confidence will build over time and you will also learn to jump into that fear zone and stay there until it becomes a little less terrifying. The best advice I can give this group is to find a successful mentor and surround yourself with like-minded people.

The take away is that ANYONE has the ability to succeed and stepping out of your comfort zone is possible. For some easier for some harder, but success will come to those who commit to their vision no matter how scary it may be.

-Yesenia Whiple

#MOMLIFE · Fitness

Work Hard, Hustle, Stay Humble

IMG_6622-0.JPG
Work hard-in every aspect of life, motherhood, health, wifehood, career…
Hustle-when you want to throw in the towel hustle harder.Remember your vision.
Stay Humble-no matter your successes stay humble and true to the self who got you to where you are and to those who will help you get to where you are going.
-Yesenia Whipple

Fitness

Taking Body Measurements Is Important because…

measurement

Measurements. Schedule a time every week, maybe set an alarm if you need to at first. Staying on top of this little habit while shifting into a new healthy fit lifestyle is important. Whether you are trying lose weight, gain weight, or tone it is such a vital piece on your road to health and fitness. Here is why:

  • It keeps you accountable. It is a great idea to have an accountability partner. If you want to add to that accountability or if you do not have someone to keep you accountable taking your measurements can make a huge difference on your road to success.
  • Gives you a progress report. How are you to know if you are killing it, dogging it, or just coasting along? It is hard to see the small changes weekly that will get you to your goal. If you commit to taking your measurements you will see that your hard work is paying off! Some weeks you may have major results, some weeks you may have minimal results, and some weeks you may stay right where you are. It’s always good to know where you stand so you can stay motivated. Which brings me to the next point.
  • Keeps your motivated. I don’t know about you, but seeing results whether in the mirror or on paper gets me excited. I am motivated by many things; One of those things RESULTS!
  • Setting and reaching small goals on your way to overall success. Setting small goals to reach your overall goal is important. One way to see that you have reached those small goals along the way is by, you guessed it! The road to success doesn’t happen overnight, reaching small goals along the way will help keep you committed to your overall health and fitness vision.

-Yesenia Whipple

Food

Clean Eating Magazine Wins Over My Heart

I recently came across a great resource when searching for clean recipes I can incorporate into my diet. I am always looking for new ways to spice up weekly dinners while maintaining healthy choices for myself and my family.

Clean Eating Magazine not only has budget friendly meal ideas, easy and quick recipes, but it also has a section that caught my eye. Classics Made Clean. So how do you make your favorite dishes clean and healthy? Yes, you got it; this online tool has a variety of classic meals like:

Roasted Vegetable Tacos With Edamame and Guacamole

Roasted-Veggie-Tacos-300x336image credit: http://www.cleaneatingmag.com

Slow-Cooker Tuscan Turkey Chili

tuscan-turkey-chili-300x336image credit: Maya Visnyei & http://www.cleaneatingmag.com

Another fantastic tool Clean Eating Magazine provides are meal ideas with 5 or less ingredients. Simple and delicious. Check these two dishes out:

White Wine & Clam Linguine

Clam-Linguini-300x336image credit: Photo: Gibson & Smith & http://www.cleaneatingmag.com

Sirlion Steak with Horseradish Sour Cream

SteakWithHorseradishCreamimage credit: Maya Visnyei & http://www.cleaneatingmag.com

I can’t get enough of this wonderful new resource in my journey to a clean and healthy lifestyle. This website allows readers to participate and submit their own recipes as well. So check it out and let me know what you think! 🙂

-Yesenia Whipple

Fitness

A New Year A New You

New Year New You

So yes the holidays are coming. I think it is a great time to start making healthy decisions and changes and staying on track before losing control over the holidays.
HOWEVER, I know for some this is just not possible. But rest easy. Instead of thinking the impossible; realize you have 2 entire months to start planning for a healthier lifestyle come January 1st.
That is:
*2 months for me to find you the right fitness program that you love and are excited about. 
*2 months to start thinking of the type of nutritional changes you want to make to your lifestyle. 
*I got you covered on the support and coaching!
Sooooo what do you say? I say you are worth the time, energy, and investment.
You.Are.Worth.It…my friend.

Image Credit: http://www.stylezilla.com

-Yesenia Whipple