Serving Sizes!!

How many of you actually pay attention to serving sizes?? Me neither! Just kidding! No seriously.  Serving sizes are so important. And most of us dont pay any attention. We eat until we’re full. It’s wrong. We need to re focus. Okay, I know sometimes depending on my activity level I am starving and serving sizes well, I hate them! Haha! I want to say when I do certain workouts I build muscle and I can actually say there’s a reason why I’m so hungry! I need protein! Lean chicken or turkey would be amazing.  I’m not happy until I get about 20 grams of protein. If I ate 3 eggs then that would probably “fill” me. I don’t want all of the extra calories though. So lean chicken might be best. I also found “whey protein”. I just ordered it. It’s at the Vitamin Shoppe, and its unflavored so it wont have any fake sugars. I’m so sensitive that I have tried many types of protein shakes and my belly hurts so badly. I feel like I’m poisoning my system. Like I’m doing harm to my body when I drink it. It’s probably so. So I decided to find a whey protein that’s just whey protein. And that will be good because I spend all this time preparing clean meals and then drink that yucky stuff. So, now it’s going to be clean, clean, clean. I will let you all know how it is when I get it. I’m excited though. It should definitely help with this hunger I feel when I work out and lift heavy.  See you all soon!

Exercise is Key

I love the supplements don’t get me wrong. I love the idea of fat melting off my clients while they do less workouts. Let’s face it, exercise for someone 250 pounds is very different than for someone 150 pounds. If someone can drink some chaga tea or maybe drink white tea then let’s do it. I think exercise gets you moving and moving makes you feel good. It releases your feel good hormones and gets you so you cant wait to move some more. I’m not talking anything crazy, just some walking for maybe a mile. Just keep upping it everyday and stick to it. Drink plenty of water, that’s super important.  Your body is 60% water. Water tends to keep you from drinking too many calories…for some reason we eat and drink fewer calories than when we don’t drink water. Muscles need water, and if they don’t have enough then their performance wont be very good. Muscles need water for their cells or they’ll tire much more quickly. If you’re dehydrated your skin will look wrinkled and dull and dry looking. Water helps your kidneys get rid of toxins and it also helps your bowels work correctly. And while drinking plenty of water, and taking care of your body, exercise will be so much better for you. Take care of your body, supplement where you need, drink water-lots of it and exercise. You’ll feel amazing after a week. I say a week so you can get used to it and feel like you don’t want to stop. Getting feeling good and get moving!!


Hey guys! It’s Rita! Let’s talk about exercise and  the recommendation is 2.5 hours of moderate intensity a week or one hour and 15 mins of vigorous exercise a week.  We should also be doing weight training and or push ups twice per week.  Let’s try and find a workout that is inexpensive to do like T-25 by Shaun T. This exercise is only 25 minutes a day and it totals 1 hour and 5 minutes a week. It’s easy to do for those of you who need motivation you can log into beachbody and get yourself a free coach. Others may just find an exercise routine on youtube and use that. It makes it fun and easy to change up. It’s as simple as going for a speed walk. If you can’t speed walk start out slow and work your way up.

Weight training can be as simple as soup cans and doing flys. It doesn’t have to be heavy but its so good for your aging bones. Strength training helps strengthen your bones. It’s better than milk :-) Doing so old fashioned squats is amazing for your butt. You burn so many more calories by doing squats because they are such a large muscle. Yes! I love them! Push ups are amazing for your abs…if you can’t do a push up then just stay there in the plank position. Does amazing stuff for your back and abs too. Also works the upper arms and chest.

Exercise can help control you weight, keep your heart healthy and protect it from heart disease but also it releases endorphins which makes you happy.  Staying active can protect you from obesity and type 2 diabetes. Being more physically fit during your middle ages studies show that you’ll have less chronic illness.

Many of you have excuses or used excuses as to why you couldn’t exercise, don’t worry I’m guilty too.  Let’s see if we all can get motivated to move for atleast 25 minutes a day, whether its walking or riding a bike. Or maybe join some friends to walk on the track at the local school. It’s nice to be able to socialize and exercise at the same time. Let’s try and make it fun and hopefully you’ll want to do it again tomorrow and the day after that and the day after that… This is your body, you need to take care of it because its the only body you’re going to get. We aren’t promised tomorrows but we can do what we can to make tomorrow happen :-) Good luck to all of you..I’m rooting for you all to cross that line!








Hey Everyone!

Hi everyone! I’m Rita! I just wanted to take a moment  to introduce myself.  And I’m super excited about this blog. I can’t wait to teach you all about physical fitness and health.  I’ll also be talking about healing and recovery from accidents, injuries or disease.  Learning about disease just from not taking care of yourself is also something that I want to talk about and see if we can make all of us healthier just from understanding what causes it.  I just wanted to say “Hi” and I’ll be back soon!