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    How Planning Ahead Helps You Succeed

    One of the most important things you can do for your health is to plan ahead. Planning ahead is one of the most important keys to reaching your goals, and maintaining your ideal weight.   You know the saying: “When you fail to plan, you plan to fail”, right? I find this to be very true when it comes to running a business, teaching a class, and leading a healthy lifestyle. It does take a little planning, but it’s well worth it. You’ll want to look at your week ahead of time so you can be proactive with finding time to exercise and prepare healthy meals. You may be asking… “What…

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    What The Heck Is Mindful Eating?

    So you’re taking steps to make healthier choices with your diet, and are making sure you are getting exercise each day. But are you practicing mindful eating? You may be asking … “What the heck is mindful eating?”   According to Psychology Today: “Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. We pay attention to the colors, smells, textures, flavors, temperatures, and even the sounds (crunch!) of our food. We pay attention to the experience of the body.” Today’s Dietician also states that: “mindful eating is the key to losing or maintaining weight. The core principles of mindful eating include being…

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    Start Your Day Right with A Healthy Breakfast

    You’ve probably heard the quote “Breakfast is the most important meal of the day”, so many times that it has begun to lose its meaning. However, it’s not just a myth. There’s a reason that quote is so popular. Breakfast has numerous benefits for your mind and body such as: It decreases appetite Helps you lose weight Controls blood sugar Stables energy levels and so much more!   Eating breakfast can help get your day off to a good start and help you stay energized. When you sleep, your digestive system slows down. Many people eat lightly or skip food completely in the morning, eat heavier in the afternoon, and…

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    12 Different Ways To Say “Thank You”

    “Thank You” is one of the most powerful phrases in the English language. With just those two words, you can express appreciation for a kind gesture or service someone has done for you. These words have the power to make someone’s day… seriously! When you want to go the extra mile in expressing gratitude, there are so many ways you can do.     Here are some ideas you can try to say “thanks”: 1. Express your gratitude with a smile and the other person will almost always smile back. If that person is having a bad day, a smile could be just the thing that turns their day around.  …

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    4 Superfoods To Try This Fall

    It’s officially Fall! Can you believe it? Time flies so fast! When I think of fall, I think about the feast, festivals, and family gatherings — lots of food and great company! If you want to eat a little healthier this season, it doesn’t require completely changing your diet. In many cases, you can just make a few alternatives to the foods you already enjoy and will have lower-fat foods that are tasty and nutritious.         Here are some healthy food substitutes to try this fall: 1. Use Pumpkin in Cake Mixes One of the easiest healthy food swaps you can do with your fall superfoods is to…

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    How To Avoid Overeating

    Sometimes those family/friends parties, eating out or holiday feasts are just amazing. And it’s not just the abundance of delicious food but also the people, the decorations, and the ambiance. It is way too easy (and common) to indulge in those days. But it doesn’t always stop there. Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time. So how do you avoid overeating at meals? Here are three tips: (Psst, turn these into habits and ditch the willpower!) 1. Start with some water When your stomach is growling and you smell amazingly delicious food, it’s too easy to fill a plate (or grab some samples…

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    Start Making Healthy Habits Today With These Simple Ideas

    47 Healthy Habits ideas you can do starting today. Live well and live free! We all want to live well and healthy so we can do and be what we want, right? Some may say: “but I’m too busy” “I don’t know how or where to start”  or “I’m scared to try and fail” Well, we can improve our health and wellness by making small changes in our routine. It doesn’t have to be difficult, in fact, it’s really simple.   As John C. Maxwell says “You’ll never change your life until you change something you do daily. The secret to success is found in your daily routine.” Here are 47…

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    Why Do We Need Stay Hydrated?

    Do you drink water every day and keep yourself hydrated? If not, then keep reading… Our bodies need water to survive and function well. I make sure I keep myself hydrated especially when working out or when I’m feeling hot and thirsty. I even carry a water bottle with me, in my backpack, car and even on my bedside table. Here are some basic guidelines about hydration, why it is important and you should do it too:   What Is The Importance Of Hydration? Our body loses water through sweating, breathing and eliminating, so it is important to keep our body hydrated by drinking fluids and eating foods that contain…

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    Why You Should Cool Down After Exercise

    Why Cool Down Is Important and You Should Do It After Exercise. Ahh…Cool down; my favorite part of the workout. It’s when I know that I’m almost done after an intense workout and I feel a lot better too! But did you know that most people forget or even skip this part? I know this because I see it every time when I’m at a gym or when I teach a group fitness class. There could be many reasons why most people skip the cooldown (even the warm-up), they’re either too lazy to do it, running out of time, don’t feel like wasting time or just simply don’t know the…

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    Why You Should Warm Up Before Exercise

    When it comes to exercise, most of us think more about the workout and we forget or even skip the warm-up or the cool down. Here’s Why Warm Up is important and You Should Do It Before Exercise. You’re probably thinking:   “Do I have to?”   “Is it really that important?” or   “I want to burn calories right away so I”ll go straight to the workout!”   Well, let me tell you this:  a warm-up and a cool down are two of the important elements of an exercise program. In this post, we’ll talk about the warm-up (I’ll talk about the cool down here) What Is Warm Up and…

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    Simple Safety Tips To Know Before You Exercise

    Fitness Safety Tips To Know Before You Start Exercising. Note: If you haven’t been active or exercising in a while, start slowly. If you have some health concerns, talk to your doctor and ask which activities are safe for you to do before you start to do any kind of exercise. Here are some fitness safety tips you need to know: Warm up A warm-up is one of the essential parts to a workout. It prepares your body for an exercise while reduces the chance of injury. Start out slowly and gradually pick up the pace as your body warms up. A warm-up exercise can be a 5-10 minute walk…

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    A Beginner’s Guide to Zumba

    For those of you who don’t know that I teach dance fitness such as Zumba in San Francisco Bay Area and I get asked a lot especially from first-time students who join my class about Zumba, so I thought I’d share some FAQ or a Beginner’s guide to Zumba Fitness: What is Zumba? Zumba is an Aerobic Dance Fitness program that teaches various Latin dances such as salsa, cumbia, merengue, reggaeton, hip-hop, cha cha cha and so much more. Some describe Zumba as a dance fitness party because really, it’s fun and feels like a party that will definitely make you sweat! Who should take Zumba? Anyone who can move,…

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