Elizabeth Colen
August 19, 2016

Workout: The Prayer

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This workout can be done anywhere, you don’t need any equipment.  Click the link to workout with me:    The Prayer Workout

1st Exercise:  Squat & Swing

Stand tall with feet hip width apart. Hands together, palms flat together (like saying a pray) down between legs. Squat down hands trying to touch floor. Stand tall swinging hands above head.

Recommend
30 seconds

2nd Exercise:  Squat & Twist

Stand tall with feet hip width apart. Hands together, palms flat together (like saying a pray) at chest level. Squat and push palms together. Twist to right, lift left heel. Hold for three. Return to center. Twist to left, lift right heel. Hold for 3 seconds.

Recommend
30 seconds

3rd Exercise;  “4”

Stand tall with feet hip width apart. Hands together, palms flat together (like saying a pray) at chest level. Place left foot behind your right knee (like the number 4) Lift bent knee slightly you feel in that glut. Press your palms together tight so that you are working your upper body as well. Do for 30 seconds then repeat on right side.

Recommend
30 seconds

Work out with me!!

 

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August 11, 2016

Obesity: Let’s talk about it!

Obesity

Did you know that obesity (adults with a body mass index (BMI) of 30 and over) is considered a disease and morbid obese (adults with a BMI of 40 or more) is classified as a disability? More than 35% of adults in the United States are obese. I am here to help fight this disease. Here are three things you can start doing today! It is as easy as 1,2, 3.

1. Consume more fruits and vegetables. I know you have been hearing this since elementary school but now it is time for you to put this into action. It really is not as difficult as you think. Drink a smoothie made with fruit for breakfast, you can even throw in some spinach and it is delicious. Make a salad with green leafy vegetables, sliced strawberries and even toss in an orange for lunch, you just made a perfect summer salad. Make sure you have at least a cup of fruit or vegetables at each meal.

2. Decrease consumption of energy dense food. The definition of energy density is the amount of energy or calories in a particular weight of food and is generally presented as
the number of calories. Example of high density foods are cookies, chips and ice cream. These foods have lots of calories in a small portion. Eat foods that you can get more of with less calories: hint fruits and vegetables. Energy dense foods are commonly cheap and inexpensive. Remember, you are what you eat so don’t be cheap and easy!

 
3. Increase your physical activity.  
 Move that body! Increasing your physical activity will help you in many ways like improving your energy to helping you sleep better. The key is find something you love to do and do it! Schedule your activity. For example, I enjoy playing tennis so I schedule it into my week. It is an appointment and we all know that once something is in your schedule you have to follow through with it.

These 3 things are just a few simple things you can do that can help improve your life as well as help fight this epidemic that is sweeping our country. Let’s do our part and fight obesity together.

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August 3, 2016

S-T-O-P and clear your mind

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When you were you a little kid, have you ever gotten lost in the store or park and your parents would find you all in a panic, crying, shaking and totally out of control? Do you remember the words they would say to you, as they wipe away the tears from your face? Well, mine would say, just stop. When you are lost just stop and be still you would be found. That advice still fits into our lives now. When we are lost, confused, stuck or even afraid in our life we should just STOP. Let me spell it out for you.

S – Stay. Just stay still. Sit for a moment, don’t use outside distractions to ignore your frustrations. They will not go away; they will seep back into your thoughts late at night when you are trying to sleep. Turn off all the distractions, as a matter of fact, lock yourself away. Well, find your quite spot. I personally turn off my phone, turn off my computer and just sit. I have a tablet and a pen next to me so that I can jot down any thoughts that pop into my head.

T – Think. While you are sitting quietly just think. Write down the things that pop into your mind. Don’t over think, it can be written any way you like it. Scribble, draw or doodle it doesn’t need to be in any type of order.

O – Observe. Take a look at what you have written, see if there is a pattern to your thoughts or see if they are just all over the place. Either way it’s fine!

P – Plan. Take those thoughts and string them together to come up with a plan. Focus on the thoughts that are constantly popping out at you on the page. Find a theme to your thoughts.

Tackle the noise inside of your head. When you are feeling lost, confused or afraid just S-T-O-P. You will find that once you have taken those steps you will feel more in control, confident and have a clearer picture of where you are and where you want to be. Wipe away those tears and take control of your destiny!

Get more info about Elizabeth Colen, Confidence and Conditioning Coach on http://www.MsFitOne.com. Fit Mind, Body and Soul

 

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March 23, 2016

Drive Thru with Healthy Choices

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The other day I was on the phone with my best friend while she was driving home from her Mom’s house (which was about an hour and half drive). She was in search of a place to eat that was fast and somewhat healthy. At almost every exit McDonalds billboards were waving at her, (which by the time she passed about three of them they started looking more inviting). She finally found a place to get something to eat without feeling so guilty for putting crap into her body. The very next day, it was I who was driving and starving trying to find a place that I could drive thru and order, grab something and keep it pushing. All I kept seeing was McDonalds, Bojangles, Wendy’s …you get my point. So, she suggested that I write a blog about how to do the drive thru with dignity. You know, drive thru without losing all sense of control. I don’t know about you but when I am hungry I can care less what I am shoving into my mouth, I just want it fast. However, as soon as I have eaten the last of the fries, the guilt sets in. Where was that guilt when I was shoveling those fries into my pie hole? Any who, here are five fast food restaurants that are everywhere. Here are a few food tips, so that you can drive thru and pick a meal that will satisfy the beast without beating up your self-esteem. By the way, I see a lot of Bojangles but I have never eaten there so I don’t know what to suggest, other than keep driving until you find one of these.

McDonalds
Artisan Grilled Chicken Sandwich
360 Calories 6g Fat 33g Protein
Premium Bacon Ranch Salad with Grilled Chicken (remember you can ask for less or no,
cheese and bacon)
310 Calories 14g Fat 38g Protein
Apple Slices
15 Calories 0g fat 0g Protein

Wendy’s
Large Rich & Meaty Chili
250 Calories 7g Fat 23g of Protein
Asian Cashew Chicken Salad Full Size
380 Calories 10g of Fat 36g of protein
Grilled Chicken Sandwich (you can ask for no sauce)
350 Calories 17g Fat 33g protein

Taco Bell
Grilled Steak Soft Taco
200 Calories 10g Fat 13g Protein
Chicken Soft Taco
160g Calories 5g Fat 12g Protein
Crunchy taco
170 Calories 10g Fat 8g Protein
Shredded Chicken Burrito
400 Calories 18g Fat 16g Protein

KFC
Tender Roast Chicken
300 Calories 3g Fat 34g Protein
Side of Green Beans
98 Calories 0g Fat 1g Protein
Corn on the Cob
71 Calories .5g Fat 2g Protein

I hope this helps, because speaking from experience when you have an idea of what you want vs. just driving up to that menu you tend to make better choices. When I am hungry and not prepared, I could order one of everything on the menu and not think anything of it…. until it is all gone of course and the guilt sets in. Then I chastise myself and feel guilty all day. Save all the guilt and be prepared, know what you want and feel free to make changes that will fit your health needs. Keep in mind these are just to use in a pinch, not for your daily meal. You are in control, you are prepared. Oh FYI, my BFF and I both ended up going to Taco Bell.

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March 2, 2016

You are 60 Seconds Away from Luxurious Hair

VO5

Do you remember VO5? Yes, the one your mother used in the past. Well they are still here and better than ever! Alberto VO5 Shower Works Hot Oil Treatment is delightful! Just what a woman on the go needs. Your hair can get a hot oil treatment once a week, in just 60 seconds while you’re in the shower. If heat from your shower is all you need for healthy, luxurious hair, count me in. VO5 Shower Works Hot Oil Treatment does just that! I really love the fact that you have no more excuses to take care of your hair. Healthy hair is very important, but let’s be honest. I know that I would talk myself out of a hot oil treatment on my hair because I just don’t have time to sit around for at least 30 minutes with a shower cap on my head. I mean what are you going to do while you wait? You can’t do your nails because they aren’t dry enough to go back in the shower and rinse your hair, then wash your hair, condition your hair and style your hair. Don’t get me started, anyway you don’t have to worry about none of that anymore. All you need is VO5 Shower Works Hot Oil Treatment and each week you can pamper your hair with no fuss and great results. You can get it here at Alberto VO5.

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February 22, 2016

Miracle in a Jar

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My mother always said that your best accessory is your skin, so keep it healthy. The creators of Mirakle Cream believe the same thing. This skin cream is all you need in one jar. Not only does is help rejuvenate aging skin and fight those fine lines, but it can be put on burns and cuts to help with the healing process. Mirakle Cream can even be used to calm Eczema, Psoriasis and even the reduction of stretch marks. Visit the website Mirakle Cream and check out the wide variety of healing powers contained in this Mirakle Cream, they exist to treat, restore and transform skin.

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February 11, 2016

Escape with Essenza

hand soaps

Fall into Autumn anytime with this luxury hand soap Autumn Leaves from Essenza. This soap has such a crisp, clean fall fragrance that you can experience Autumn every time you wash your hands. It contains pure essential oils that make your hands soft and silky while cleaning them.

If you enjoy drinking Pumpkin Chai Latte, then you will truly enjoy this luxury hand soap Pumpkin Chai from Essenza. Using Pumpkin Chai hand soap every time, you wash your hands brings that calm, relaxing, meditating feeling to your senses. It makes you want to close your eyes and bring your hands together, take a bow and say Namaste.

Choose your escape My Essenza hand-soaps.

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February 8, 2016

Wake Up with am

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You know I am all about those eyes and lips. I would like to share with you these two new products made by Advanced Mineral Makeup, Luxury Lash Mascara and Luxury Lip Gloss. Advanced Mineral has a progressive line of mineral makeup with a wide range of colors for all skin tones. Before I even tried the mascara and lip gloss I read up on the company and was pleased to learn that the products are free of Paraben Talc, fragrance and dyes, just what a natural girl loves to hear.

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The lashes are where it’s at! If you are like me, when I am looking for a mascara I am looking for that mascara that can thicken my lashes give them volume and length all while nourishing them. Well, Luxury Lash Mascara is what we are looking for. Advanced Mineral Luxury Lash Mascara contains Vitamin E, Rosemary, Gold Seal, Chamomile and Sunflower Seed Oil which are all natural ingredients that will not only nourish our lashes but make them come to life. This mascara is not only good to your lashes but it is good to for the active woman. Let’s be honest, we want to look good while working out, playing tennis, or even running around the park after our kids, you will totally appreciate the fact that this mascara is water-resistant and smudge-proof.

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Advanced Mineral Luxury Lip Gloss has my lips glistening just like I like it! My lips feel so voluptuous and fuller. The color I have is Candice and it looks so natural with my skin tone, my lips look shiny, juicy and kissable and since we are being honest, really our goal is to make our lips look kissable. Advanced Mineral Lip Gloss comes in different shades all so natural looking. Of course the gloss is full of nourishing ingredients to add moisture to your lips. Click here Advanced Mineral Makeup so you can bat those lashes and pucker up those lips for that special someone in your life.

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January 27, 2016

Take the Dieter Quiz: True or False

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True or False: Skipping a meal helps you lose weight

Have you ever heard this? Girl, I’m going to skip breakfast and lunch, so I can drop a few pounds before the party tonight, then when I get there, get my grub on. Now, tell me do you really think that will work? FALSE, as a matter of fact you are doing more harm than good to your body. Skipping meals puts your body in starvation mode. It will hold on to everything you have stored, because it thinks this could be it’s last meal. Your brain turns to mush and you can’t focus, plus you get hangry. Yeah, you heard me, hangry is real (hungry and anger). You know as well as I do that you are most definitely going to that party and going overboard on the eating. Trust me I know. When your blood sugar drops, you are just not yourself. You lash out and become very mean. Beyond being mean, you self-sabotage by over-eating when you finally get your hands on food. Binge eating happens and then you end up GAINING weight, which was your reason for skipping meals in the first place, was to lose weight. So don’t skip meals, eat sensibly, without having heavy meals but put something in your body so you can function. You must feed your body in order to lose weight, I know it sounds crazy, but it is true.


True or False: Your genetics determine your weight

Come on guys say it with me ”Everybody in my family is big boned!” Hmm, have you ever seen a big-boned skeleton? I haven’t but, I have tried to use this one myself! But it is false! Your genetics make up 70% of your size, 10% diet and 10% fitness. We, as a family tend to be about the same size because we eat the same way. We generally have the same eating habits. Let’s break the cycle. It really isn’t as hard as you think. Something you can do today to make a change, eat one healthy meal today, go ahead make your next meal balanced, appropriate portions and full of leafy vegetables.

Clock True or False: Eating after 8pm makes you gain weight?

Here is another one we have all heard “I don’t eat after 8pm, I don’t want to gain weight.” This is so FALSE. Unless you go to bed at 8 you should still give your body fuel. If you are awake your body is still functioning. You should eat every 3 to 4 hours no matter the time. I am not saying eat a big mac and fries late at night but eat something like nuts, fruit, and even popcorn. You want something light and satisfying so that your metabolism keeps working. The only time you don’t eat is when you are asleep, hence breakfast! You wake up and eat, breaking that fast! You have to eat to lose weight (remember myth #2, no starving the body).

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True or False: Going vegetarian to lose weight

I think I am so, over this, let me repeat so OVER people doing this! It is FALSE you are not going to lose weight just because you are going vegetarian. Elephants are vegetarian and they are not skinny. However, the lions are meat eaters and they are lean, fast and powerful. Just because you are given up meat doesn’t mean that your food doesn’t have calories. It is true if you stop eating meat and are eating plant based food, eating more fruits and vegetables, which tend to be less calories and really filling, you can lose weight. But if your idea of being a vegetarian is eating larger portions of high calories food like French fries, creamy pasty and of course that wonderful veggie pizza then you are most likely going to gain weight. The key is to eat a balanced meal, proper portions even with meat! Me myself I love being a Lioness!

hamburger
True or False: Eating all you want because I exercise

I saved the best for last! Because this was surely me! It is False. I was that chick who was at the gym every morning at 5:30am when they opened, did my cardio, hit the weights and ate EVERYTHING I wanted. Oh yeah, I was a size 24. I would totally tell myself, I can eat this, I work out! Well so not true! Losing weight is very simple, it’s all about the numbers, calories in vs. calories out! Math is not my favorite subject but hey, I figured it out. In order to lose weight, I had to burn more calories than I consume, simple!

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January 13, 2016

Luxury for your face

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SUSTAINABLE YOUTH® ULTRA CREAMY CLEANSING LOTION is so creamy and immensely soft you won’t believe it is a cleanser. In fact, when I first applied it to my damp face I thought that I accidentally hit my moisturizing lotion pump instead of the cleanser, I looked down and saw that it was no mistake, I was pleasantly surprise!

SUSTAINABLE YOUTH® ULTRA CREAMY CLEANSING LOTION cleanser is what luxury feels like. This creamy cleansing lotion removes all make up (even water proof mascara and eyeliner) without stripping your skin of its natural oils. All Sustainable Youth ingredients are green all natural and organic.

So go ahead click here Sustainable Youth and spread it on!

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