Showing posts with label Exercise. Show all posts
Showing posts with label Exercise. Show all posts

Saturday, January 28, 2023

Find a workout buddy or join a fitness class.

Finding a workout buddy or joining a fitness class can be an effective way to stay motivated and committed to a regular exercise routine. Working out with a buddy can help to hold you accountable and provide support and encouragement. A workout buddy can also help to make exercise more fun and enjoyable. Having a partner to exercise with can also help to push you to work harder and reach your fitness goals. Joining a fitness class can also provide motivation and accountability. A class provides a structured workout, with a qualified instructor who can guide you through the exercises and provide modifications as needed. It also provides a sense of community and social support. Working out in a group setting can also be more motivating than working out alone. It can also provide an opportunity to meet new people who share similar interests and goals. It's important to find activities that you enjoy and that fit your schedule, whether that's an early morning class, a lunchtime workout, or an evening session with friends. A consistent routine is key to achieving your fitness goals.

Incorporate more physical activity into your daily routine

Incorporating more physical activity into your daily routine is a good tip for maintaining a healthy lifestyle and achieving weight loss goals. Regular exercise can help to boost your metabolism, burn calories, and increase muscle mass, which can all contribute to weight loss. Additionally, physical activity can also improve cardiovascular health, lower your risk of chronic diseases, and improve your overall mood and energy levels. It is recommended to aim for at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity aerobic activity a week, or a combination of both, along with muscle-strengthening activities at least 2 days a week. However, it's always important to consult with a healthcare professional before starting any new exercise regimen, especially if you have any health conditions or concerns.

14 Simple and Natural Strategies for Weight Loss


1.Eat more protein and fiber-rich foods

These are all good tips for maintaining a healthy lifestyle and achieving weight loss goals. Eating more protein and fiber-rich foods can help to keep you feeling full and satisfied, while drinking more water and less sugary drinks can help to reduce overall calorie intake. 

Eating smaller, more frequent meals can also help to control hunger and promote weight loss. Getting enough sleep is important for overall health and well-being, and incorporating more physical activity into your daily routine can help to boost metabolism and burn calories. Avoiding processed foods and added sugars, cooking at home more often, and practicing mindful eating can also help to promote weight loss.

Additionally, cutting out snacking after dinner, using a smaller plate to control portion sizes, avoiding eating late at night, and taking the stairs instead of the elevator can all help to promote weight loss. Finally, finding a workout buddy or joining a fitness class and keeping track of your progress and celebrating small successes can help to keep you motivated and on track.

Tuesday, February 25, 2014

Healthy Body || Stephanie's Back - Summer Bodies Are Made in the Winter!

By Stephanie of Infinite Life Fitness

  fitness 101 round button

After a looooong delay I AM BACK! What have I been busy doing? Completing my Masters AND opening my own health and fitness personal training studio! Yes...that should tell you how busy I have been over the past few months!! But things are going well, I have managed to FINALLY find a good balance and now I am BACK!

THIS is the time that you should start to think of how you would like to feel AND also LOOK when the summer gets here.
If you start working NOW you will look and feel great when you have to wear those cute summer outfits (or bathing suits!)
So I bet you are now wondering what YOU can do now to help you shed the extra pounds before it gets warm:
  1. You can set a REALISTIC goal. You have to be real with yourself and realize that you can lose 1-3 lbs a week. Any more than that usually is an indication of something is wrong.
  2. You then set a REALISTIC time frame. So if you want to lose 15 pounds that should take you about 15 weeks. (And I ALWAYS over shoot the date with my clients so they will not get discouraged if they have not quite reached their goal by that date, BUT it will be more motivation if you are losing weight at a faster speed to help you reach your goal before that date).
  3. Set a P.O.A. This is what I call a Plan Of Action. This is when you will sit down and plan out your menus for the week, plan what days you will dedicate to workout, and the workouts that you will do. The more prepared you are the easier it will be for you to follow this plan and to stay on track! Yes, everyone has a busy life! And even with my own busy schedule I personally do not have time to workout....but I MAKE TIME to workout. So you have to MAKE TIME to get your food ready, to get your workouts done, and anything else that is needed to help you reach your goals.
  4. You have to find what is motivating you and find ways to keep you motivated. You can do this by placing quotes, images, scriptures, or whatever you like in places that you will see them. I personally have written messages on my bathroom mirror with a white board marker, I place quotes on sticky notes and have them in the kitchen, in my car, and at my fitness studio. I have constant reminders around me to help me stay motivated and on track even on the days that i am not feeling up to sticking with my routine.
  5. Lastly, you have to WORK HARD! Stay consistent with your workouts and eating healthy and you will reach your goals. YOU HAVE TO STAY CONSISTENT! And another rule is your diet is MORE important than your workouts. You have to fuel your body with the proper foods in order for you to start losing the extra weight to reach your goals.
Reaching your goals can be done in these easy steps! You have to get up and do something about it! No one else can do it for you! YOU have to want to make the changes in your lifestyle! Try to get your family to adopt to these changes as well OR get a friend to do it with you as well. This will also allow you to have an accountability partner to help keep you on track. The more support you have around you the better it will be! DO NOT put it off another day! Get up and do something about your health TODAY! You have the tools to reach your goals! So why not start NOW so you can flaunt your confidence and new body this summer. This is Stephanie from Infinite Life Fitness. Please feel free to stop by my blog for more health and fitness tips!


Thursday, August 15, 2013

My Exercise Routine for When I am Super Busy

When it comes to exercising, the biggest obstacle I face (and many others might face) is finding the TIME.  Yes, the time.  My motivation exists ...

I want to be the healthiest that I can be.  I want to keep my heart healthy.

I want to boost my mood (my happiness).
"When we exert ourselves the brain releases endorphins -- the same neurotransmitters that give us a natural high when we fall in love." ~ Dr. Timothy J. Sharp, 100 Ways to Happiness
I want to stay youthful.

I want optimize my hair growth.  (You can read more about the "theory" in this earlier post.)

I want to tone up a little (not too much ... been there and done that).

So, yes, the motivation is there, but finding the time is difficult given a busy schedule.  However, truth be told -- and I have always believed this -- we make the time for things to which we want to give time. That being said, with the time that I am able to carve out in my day, sometimes I can fit in a 30-45-minute workout and other times, all I can really devote is 10 minutes.

Hence, my interest in the "high intensity workout" craze that has been sweeping the exercise world lately.

I've tried a few here and there, but it is this one that I LOVE, have been using for a while, and recommend (after you first consult with your doctor to get the o.k.).  The video is free (available on youtube); the instructor is very clear, motivational and easy to understand; and the pace really gets your heart rate up and your muscles working.  I highly recommend stretching before and after the routine to get those muscles loose.

Thursday, April 25, 2013

Healthy Body || Get BIKINI ready by June!

By Stephanie of Infinite Life Fitness

Do you keep staring at your favorite bikini every time you go out shopping?

Why not find a reason to buy it plus more new items for your new sexy body?

I am here today to share some tips that should help you get your body bikini ready for this summer!
  1. Ditch the soda and start drinking water! Studies have proven that individuals that drink more carbonated or sugary beverages will gain weight or have troubles losing the unwanted weight you currently have. Drinking water will help flush your system as well as keep your body properly hydrated. I would suggest starting with 2 Liters and start working your way up to about a gallon of water a day. YES I SAID A GALLON! 
  2. Ditch the fast food! Take a stand NOW to start cooking your meals and try not to “grab something that is easy”. Cooking your own meals allows you to see exactly what you are putting in your body. And, it also allows you the chance to plan your meals and possibly SAVE money! Try having 5 small meals a day. Start with breakfast and have a meal every 3 hours. Each meal should be around 400 calories. You should have a good source of protein (like chicken or fish and for breakfast things like egg whites or whole eggs), a nice serving of veggies, and one good carbohydrate source (like brown rice, whole grain bread, sweet potatoes). 
  3. WORK OUT!!! Yes get up and get active! You want to try to work out 5 days a week. Try NOT to take more than two days off in a row. You should spend 30-45 minutes of cardio and getting your heart rate up. And you also need a good strength training program. YES LADIES YOU NEED TO LIFT WEIGHTS! No you will not get big and bulky. Strength training will allow you to build your muscles and start to get more tone. 

  4. HAVE A PLAN! Ladies you should plan out your meals, workouts, trips to the store, and anything else! If you FAIL TO PLAN you PLAN TO FAIL. If you plan these things out you will be prepared and ready for your meals and workouts during the week. This will allow you the chance to not make excuses when you are running late or need to find food to eat. Keep a journal so you are able to keep track of what all is going on. You want to be able to visually keep track of what is going on. 

  5. Find and keep your own motivation. You have to find something that keeps you motivated. It can be images, quotes, bible verses, or anything! You have to keep things so that you can keep yourself motivated on the days you do not feel motivated. Sometimes you need someone to keep you motivated or someone to help hold you accountable for your actions. This can be a friend, co-worker, or family member.
These are all very important tools that you can use to help you get ready for the summer. There are no magic pills or crash diets that can help you. Try to eat fresh whole foods (stay away from processed foods) and drink plenty of water. You want to cut back on drinking alcohol and increase your activity levels. You do not have to belong to a gym to get a good workout. You can find many workouts online that you can do at home!

You have the tools to reach your goals! So why not start NOW so you can flaunt your confidence and new body this summer. This is Stephanie from Infinite Life Fitness. Please feel free to stop by my blog for more health and fitness tips!

Monday, April 8, 2013

Study || Water Vs. Coconut Water Vs. Sports Drinks

A study published in early 2012, demonstrated little difference between four beverages with regard to rehydration and subsequent support of exercise.  The four tested beverages included: 1) bottled water, 2) pure coconut water, 3) coconut water from concentrate, and 4) a carbohydrate-electrolyte sports drink.

So then what is a good reason to choose coconut water and/or bottled water over a sports drink?  Well, there are more than one:

  1. Pure coconut water generally has fewer calories than sports drinks.  Moreover, bottled water has no calories.  
  2. If you are looking for a natural alternative to sports drinks, coconut water and bottled water are two options.  
  3. If you are wanting to lower sodium in your daily diet, pure coconut water and bottled water (which is even better) are the way to go.  
  4. If you want to increase your potassium intake, pure coconut water is the best of the above options.  (Coconut water contains approximately 12x more potassium than Gatorade.)

AN IMPORTANT PART OF THE CONCLUSION: "Additional study inclusive of a more demanding dehydration protocol, as well as a time trial test as the measure of exercise performance, may more specifically determine the efficacy of these beverages on enhancing hydration and performance following dehydrating exercise."  (For the above study, twelve exercise-trained men were subjected to 60 minutes of treadmill exercise.)


Friday, January 11, 2013

It Is 2013…What Are Your Health And Fitness Goals for This Year!?

By Stephanie of Infinite Life Fitness

Every year more and more people make goals to get healthy and fit.  On average do you know how long that motivation and drive last?  THREE WEEKS! And to be honest most people do not make it that long!

The key to YOUR health and fitness success is staying motivated, plan ahead, and find people to help keep you on track!

Those three things are VERY important and some of the hardest things to find (and keep) to those who are just starting their health and fitness journey. 

This is a great time of year to start thinking about spring break or your summer vacations!  If you want to be bikini ready you have to start NOW! Do not make any more excuses!

Create your plan:

What is the date you want to reach your goals?

What is your goal? (How much weight do you want to lose….or you want to get fit to run a race…)

How do you plan to eat right? (Creating menus, planning out your meal times and meals)

When are you going to work out?

What are you going to do when you work out?

Now…How are you going to stay motivated?

(You can always check out my blog  :-)

BUT there are DOZENS of other health and fitness blogs out there that also aim to motivate and encourage people who need it)

And who is going to be your Fitness buddy or Fitness counselor?

A fitness buddy can be someone who is trying to get fit with you.  Or they can just be there to help keep you on track.  You can use them when you are feeling weak and wanting to give up.  This person is so important and they have to be reliable! Cannot find a buddy?  I WOULD LOVE TO BE YOUR FITNESS BUDDY! Just contact me and we can chat about your goals and I can even offer you some advice.

A fitness counselor is someone to help you with your meals and workouts.  This can be a personal trainer, a friend who is a fitness junkie…or ME!

I am currently taking new clients and my prices are VERY reasonable.  I offer great packages that can fit into anyone’s budget.  I never want price to be an issue when it comes to health and fitness.  I even offer trades (currently I advertise on some websites/blogs in exchange for workouts and fitness advice! I am willing to bargain so YOU can start reaching your goals!) 

Don’t belong to a fitness gym? NO PROBLEM!

There are DOZENS of at-home exercise you can do to help you reach your goals!
Even if you are on a tight budget there are ways to still purchase healthy food and maintain a healthy diet.  It does take some planning but YOU CAN DO IT! ANYONE CAN!

The time to start is NOW! Not tomorrow…not next week…not next month…but TODAY!

The only person holding you back from your health and fitness goals is YOU!

What are you afraid of!  Yes it will be hard at times…and yes you will slip up and make some mistakes but that is OK!  We are all human and we all make mistakes.

2013 is YOUR year! So let’s start NOW on the new…healthier….MORE fit YOU!

This is Stephanie from Infinite Life Fitness Please feel free to stop by my blog for more health and fitness advice!

Monday, October 1, 2012

Setting Your Fitness New Year's Resolution

By Stephanie of Infinite Life Fitness

Yes, you read the title correct. It does say New Year’s resolution. I know that Halloween is almost here, but I have a great idea for those needing that last push of motivation to jump start your health and fitness goals. How about start working NOW to reach your goals for New Years!

Every year in January, I get an INFLUX of requests, questions, and clients who want to get in shape or get healthier to “start off the New Year”. But why not start now!?! You know that sexy black dress (or any other color dress) you have been secretly stalking to buy. Well, start working NOW so you can welcome the New Year with your new, healthier, sexier body!

Here is the plan:
  1. Make a plan! How much weight do you want to lose? REMEMBER to be realistic! It is recommended to lose 1-4 pounds a week (anything more than that can be hazardous of cause health complications).
  2. Set a plan of action! How are YOU going to start working towards reaching your goals? Cutting out that midafternoon carbonated drink or sugary snack? Making healthier meals for you and your family? Drinking more water? Scheduling and completing the workouts for the week? YOU can set your plans into action. Seek the help of a personal trainer, nutritionists, or even ASK ME for advice!! It starts with eating right! The things that you consume should be fuel for your body! Eating the right things will allow your body to start making the right changes once you incorporate a regular workout routine.
  3. Make a reward! What would you like as a reward for your hard work? Yes I know that you are not a dog and should not be rewarded with treats…but we are human…and having a reward gives you something to work towards. Even if it is shopping…a trip…or that black sexy dress you have wanted to buy. The reward has to be something worth working towards. Overall your main reward is looking…feeling…and living a healthier lifestyle which in the end will benefit your overall life! Now that….is the ULTIMATE reward!

So why not start NOW!? There is no more time to waste. Only YOU can make the change. There is no magic diet…or magic cream…or magic pill that can get you the results that you are wanting. You have to work hard for what YOU want and no one else can do it for you. It starts with exercise, healthy controlled eating, hard work, and patience. Remember results will not show up overnight. It will take about A MONTH for you to start seeing the results of your hard work…and trust me….when you start to see the results that is enough motivation to make you want to work harder to reach your overall goal!

So start today!

My name is Stephanie from Infinite Life Fitness. Please feel free to stop by my website for more health and fitness related tips!

Wednesday, September 5, 2012

Healthy Body || My Fitness Pal

By Stephanie of Infinite Life Fitness

How many calories are in this?

How many calories did I just burn?

How many calories did I consume today?

How many grams of fat/carbs/sugars did I consume today!?

These are all VERY good questions and these things can be VERY hard to track when embarking on your own health and fitness journey. I know when I speak with clients I suggest that they get a fitness/food journal. I suggest this so that they can keep track of their workouts and what they have been eating. But have you started a journal only to find that you left it at home that day….or even worse you lost it!?!? Well today I have great news for you!!

Today I would like to introduce to you

This website can be logged onto on any internet ready computer AND they also have easy to use apps for your iPhone, other smart phones, ipad, and other tablet devices! So no matter where you go you will have access to this website.

What is this website?

This website is a virtual fitness journal! It allows you to plug in the food that you have had for that day (anything that you have had! They have an ENORMOUS data base with practically every food you can find on your grocery isle! And if you cannot find it or you create your own meal you can add it to the data base and have access to it when you need to add it to your daily meal log!) This website allows you to keep track of how many calories….grams of fat….grams of carbs….and practically ANY other things that you consume that day! It also has an area for notes (so you can write a quick note, include recipes, or any other notes you want to leave to yourself) and at the end of each day just press the “complete this log entry” button and it will log it on your “news feed”. It helps you to track how many pounds you lose and it even suggests how many calories you should eat each day!! It also allows you to enter in what you did for your workout that day and the best part….if you work out that day it ADDS calories to your daily intake. So it will let you know how many extra calories you can eat that day since you worked out!

It clearly indicates when you go over your daily calorie intake. But no worries! Just eat better tomorrow! My goal is to try to stay UNDER my calorie intake each day so that I know that I am getting the best out of my meals and my workouts!

This app/website also allows you to add friends so you can track their progress and you can have your own online support system! You can send each other messages or simple words of encouragement. You can choose if people see what you are eating each day….or they can just see that you worked out or lost 2 pounds that week! The settings can be changed so you can share what you want with your friends! And if you do not want any friends then you do not have too. It is totally up to you! You have the freedom to put what you want in your logs and share it with whomever you want.

They also have a blog section where you can journal about your health and fitness journey and you can keep that secret or share that with the world as well! They have badges and tickers you can add to your blog/website/or any other social media pages that you have. This site is an all-around AMAZING guide for you to use to help aid you in your health and fitness journey.

This website is an amazing tool for beginners and advanced fitness gurus. I personally use this tool and I would be so lost without it! NO THIS IS NOT A PAID POST THAT IS SPONSORED BY THIS WEBSITE! I just find that this website has been so useful for my clients as well as my personal health and fitness success.

I hope that you guys take a second and try it out! Signing up is quick and easy and getting started is easy too. The program is very user friendly and very easy to figure out and navigate!

So now you have NO EXCUSE at all not to start keeping track of your exercise and healthy eating! Start today so you can start to reach your health and fitness goals!

My name is Stephanie from Infinite Life Fitness. Please feel free to stop by my website for more health and fitness related tips!

Wednesday, August 15, 2012

Real World 15: Weight Gain After College

By Stephanie of Infinite Life Fitness

Everyone who has attended college has heard of the “freshman 15”…but have they also heard of the “Real World 15”?

The Real World 15 is the weight that is gained AFTER you graduate from college. You no longer have the semi-healthy food options that your cafeteria or food court offers. You do not have the free gym membership to your campus recreational facilities, taking walks and jogs with your college buddies do not happen like they use to, and you spend most of your time working to pay your bills and your student loans. With you grabbing fast food to help you survive, working 40+ hours a weeks, and spending most of your free time on the coach or in bed, these is no doubt why so many college grads gain weight after graduation!

There are ways to incorporate health and fitness into your new busy lifestyle! This will help you keep off the weight and it could also help you release some stress from your new post-undergad lifestyle.

  1. WATCH WHAT YOU EAT! Yes it may be easy to grab a burger and some fries between jobs or if you are tired after work. This is the main reason you gain weight! Eating whatever you want…whenever you want! If you are mindful of the things you are putting into your body it will allow you to make better healthier options at meal time. Try to stick to baked items…not fried! If you order a salad, get the salad dressing on the side. Also, try to stick to the oil based or vinegar based salad dressings. Try to incorporate more fruits and vegetable into your menu. Think smarter when it comes to meals. As you get older your metabolism will start to slow down. So you will have to be more aware of your food choices
  2. Schedule workout time: Even if it is late at night, early mornings, or on the weekends with some friends. Any time you can schedule a good workout session is great. I know that some people have hectic work schedules. That is ok! If one week you work out Monday, Wednesday, Friday, and the next week you work out Sunday, Tuesday, Saturday…that is OK! At least you are scheduling time to get some physical activity. Just like you make plans to go out with your friends, you should also make plans to workout. Make working out a priority and an important part of your work week.
  3. No Gym? No Problem! Try to work out outside! There is always a park or area you can walk or run around. Try making space at home to work out! All you need is space to do some push-ups, sit ups, and other exercises. Look at your employer and see if they have a fitness facility for you to work out at? Also, some apartment complexes have workout facilities or offer gym memberships to local gyms for free or a discounted rate! Make sure to look at all of your resources so you can find a place to work out.
  4. Put your priorities in check: If its Friday night and you want to go out with your friends to unwind, try to squeeze in a quick workout session before you meet up with everyone. In order to see the health and fitness results you want you have to make health and fitness a priority in your life!
  5. Look into local clubs and sports teams you can be a part of! There are bowling, softball, basketball, volleyball, golf, flag football, baseball, and even kickball teams in most major areas! Some companies even sponsor these kinds of intermural sporting events! Getting involved will allow you to get your exercise and it will give you the chance to meet other people as well!

There are tons of other things that can be done to help you keep down your weight when entering “the real world” after graduation. You just have to make sure you make health and fitness a priority! Being healthy and fit NOW is a lot better than trying to get back into being healthy 10…15…or even 20 years from now. So start now! And commit to be fit!

Please feel free to stop by my personal health and fitness blog at

Wednesday, August 1, 2012

Fitness Bucket List

By Stephanie of Infinite Life Fitness

When talking with clients, the first and main reason they want to get healthier and fit is so that they can look and feel good. There is NOTHING wrong with that…BUT why not set some other goals to go along with that?

I encourage people to create a “Fitness Bucket List”. This list is fitness and health tasks that they would like to work towards completing.

For example: Run a marathon (this can include a 5K or 10K or any other types of marathons that can be offered). Some people want to be a part of these kinds of competitions so they have something to work towards when they are in the gym. Working to complete a race like this is great motivation! Being able to train and set a time you would like to finish allows you to push yourself through training and also through the event when you get there!

Your bucket list can include ANYTHING health and fitness related that you would like.

What was on my bucket list? To give up fast food. And YES I have been fast food free for almost 3 years now! I was tired of being lazy and not caring about the food I was putting into my body. I was able to be more self-conscious of the food I was eating. AND it allowed me to save more money! Creating and planning my meals for the week allow me to shop smart at the grocery store so it cut my food budget almost in half when I stopped eating out so much!

You can create goals like “Not drinking carbonated beverages for a month” or “Only having Starbucks once a week”. YOU can set the limits and the rules on your bucket list! This is a great way for you to take control of your health and fitness habits and it also allows you to stay accountable for the things you want to achieve!

Need more ideas?

Here are a few others that may be great for you to add to your list:

  • Do a swim race
  • Learn to surf
  • Run a triathlon
  • Compete in an iron man competition (or half competition)
  • Compete in charity races
  • Compete in charity athletic events (like football or basketball or any other sport)
  • To be able to fit in your old wedding…prom…or any other dress you have hidden in the back of your closet
  • Go on a fitness cruise
  • Kayak down a river
  • Do a fitness competition
  • Walk part of the Appalachian Trail
  • Be able to run 1…2…3 miles
  • Be able to do multiple pull ups (because they are VERY hard to do!)
  • Go rock climbing
  • Go running on the beach
  • Be able to do 25…50..100 push ups
  • Master some yoga poses without falling
  • Be able to hike on trails (Like in Yellow stone national park or the Grand Canyon!)
  • Complete a spin class

Like I said, your Bucket List can contain ANYTHING you have wanted to do physically that you know you cannot do now. All it takes it a little motivation and a lot of hard work! If you stay focused and stay motivated you can achieve your health and fitness goals!

This is Stephanie from Infinite Life Fitness. Please feel free to stop by my blog for more health and fitness tips!

Monday, June 18, 2012

The UGLY Truth Behind Health and Fitness

By Stephanie of Infinite Life Fitness

When consulting and talking with people about health and fitness, I am able to hear excuses and other reasons why people give up or do not finish their health and fitness goals.

I guess people see and hear all kinds of motivation…but for some people that is not enough! They thought if they ran and ate right for a few weeks then…*TAH DAH* that body that those Victoria secret models rock will magically appear under their clothes. Well I have news for them…and for anyone else who needs a little tough love to help you with your health and fitness goals…

Reaching your goals is going to be HARD! No your results will not show up overnight. It is going to take days…weeks…and even MONTHS for you to finally start to see the effects of your hard work!

For most people, it takes almost a year for them to reach their goal or surpass it. This is including a possible relapse in eating right…skipping workouts for a few weeks at a time (due to crazy work schedules or other crazy life situations)…or having to get re-motivated with the goals that are set. For some people it will not take that long…but just as an average I would shoot for a solid year until you can sit down and say “YES! I have for sure reached my health and fitness goals”.

Getting healthy and fit is a lifestyle change! It is not a hobby or something you can do on the weekends. You have to commit 110% to your goals. That is eating right 7 days a week and sticking to the workouts you schedule for yourself.

Yes it will take some work, dedication, and tons of sweat. But looking and feeling like you want is worth all the hours you put into eating right and working out. It is a great idea to have motivational things to keep you going, but you will also need something to keep you going on those tough days that you do feel like you want to give up.

So the ugly truth…it will be hard….the road will be long…and yes some days you will want to make up a million excuses as to why you can’t work out or why you should have that piece of cheesecake. But, if you keep making these excuses and putting off your workouts you will not get the health and fitness goals that you set for yourself! No magic powder or pill…no fancy “I saw it on TV” machine or device…no obscene “this celebrity diet” ….or any other get slim quick trick will work! You have to put in the work and you have to have confidence that you are working hard. The results will be there if you work at it!

So my tough love lesson to you….STOP making the excuses…STOP letting people influence you away from your goals….MAKE time for your workouts….MAKE time for YOURSELF! That is the most important. Your health and fitness goals are a health and fitness journey for YOU and not for anyone else!

I hope this post did not scare anyone away from wanting to get healthier and more fit…but I like to put it all out on the table and be honest and upfront! I do not want to mislead anyone to think that getting fit is going to be easy because it is not always easy! Even for someone like me! I do have my down days but I also have found ways to get back motivated and dedicated to my health and fitness goals.

If you would like more health and fitness tips please feel free to check out my health and fitness blog at For daily health and fitness topic follow me on Instagram @ ms4composure.

Monday, May 21, 2012

Fitness Motivation

By Stephanie of Infinite Life Fitness

Staying motivated to achieve your health and fitness goals can sometime be very hard to do!

You have to find something that will motivate you to keep pushing to achieve your goals. Whether it is a treat…a shopping spree at the mall…a trip someplace…or quotes that you look at…you should have something as motivation to get your workout done or to eat healthy that day. These kinds of visual aids have been found to be very influential for people when they are not feeling up to completing their goals. Sometimes these visual aids give you that extra push that you need to keep you dedicated and motivated to obtain your goals. Not just health and fitness goals, but they can be very influential and helpful with your personal life goals as well!

Today I would like to share some quotes that you may find useful to help YOU with your health and fitness goals. There are many different useful websites that you can use to find other helpful motivational tools. But, I found a few that I have recommended to peers and they seem to like these best.

  • “So many people spend their health gaining wealth, and then have to spend their wealth to regain their health.” ~ A.J.Materi
  • “If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” ~ Hippocrates
  • “A man’s health can be judged by which he takes two at a time – pills or stairs.” ~ Joan Welsh
  • “Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” ~ Edward Stanley
  • “As for butter versus margarine, I trust cows more than chemists.” ~ Joan Gussow
  • “Our food should be our medicine and our medicine should be our food.” ~ Hippocrates
  • Take care of your body. It’s the only place you have to live. – JimRohn
  • Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted. - Denis Waitley
  • Money is the most envied, but the least enjoyed. Health is the most enjoyed, but the least envied. - Charles Caleb Colton
  • Physical fitness can neither be achieved by wishful thinking nor outright purchase. – Joseph Pilates
  • To feel “fit as a fiddle,” you must tone down your middle. – Anonymous
  • Take care of your body, then the rest will automatically become stronger. – Chuang Tzu
  • Movement is a medicine for creating change in a person’s physical, emotional, and mental states. – Carol Welch

I hope that you are able to find some of these helpful if not useful! Remember, half of the battle is mental! If you can stay mentally strong and dedicated, this will make achieving your goals that much easier. Dig deep and work hard this week!

Please feel free to check out my personal blog at

Tuesday, May 8, 2012

Fitness AND Fashion

By Stephanie of Infinite Life Fitness

Well it is that time of year ladies!

The sun is coming out…the air is warmer…and that means it is time to pull out the summer clothing!

Who says you have to always work out in your boyfriends old t-shirts and a pair if gym shorts you have had for year?

When working out the most important thing is that you want to be comfortable…and if you are like me you also would like to be a little stylish as well!

I have done all the leg work for you guys today! I searched and searched to find some great deals on some workout clothes. I am not a huge fan of paying top dollar for something I am going to get all sweaty and smelly. I am all about finding the best deal for my workout attire!

Thanks many websites not they have TONS of cute items that are ON SALE!!! Not to mention some sites allow you to get free shipping if your total is over $50! Here are a few items I found:


Price: $14.50 and it comes in three different colors sizes S-XXL!

Price: $12.99 and this comes in FIVE different colors sizes S-XL!

Price: $9.99 ONLY SIZE XL LEFT!

Price: $17.99 and this item comes in FIVE different Colors Sizes S-XXL

Price: $15.40 and this comes in SEVERAL different colors sizes S-XL

Price: $14.97 and comes in several different color options sizes S- XXL

Price: $15.99 sizes S-XL

Price: $16.50

Price: $17.99 and comes in TWO different colors

You can also find some great workout sale items at:

These are just a few items that I found that I wanted to share with you guys. Hope that this is helpful and allows you the chance to have some cute and sassy workout attire!

Hope you had a great weekend and please feel free to check out my personal blog at

Monday, April 23, 2012

Truth About YOUR Belly!

By Stephanie of Infinite Life Fitness

One of the most common questions I get when it comes to health and fitness is “How do I get that amazing six-pack?”


Some people like to try to take shortcuts and use these kinds of items to try to help them get the body they want:


The truth? A pretty strict diet and a steady intense workout. There is NO magic machine, apparatus, pill, juice, or any kind of magic fitness gimmick to help you get a slim tone body!

To get abs of steel you have to have the diet to accompany it along with the right workout routine. You cannot do hundreds of sit ups and other ab exercises and expect your six pack (or flat abs) to just appear. Women tend to carry more weight around their midsection than guys do. So for girls it is naturally harder to have the flat stomach you dream of. What I have found to be helpful for my friends and the people I help is cardio. It helps to shed those extra pounds and it also helps to tone your body. I am not talking about 20 minutes of cardio, it usually takes around 45 min to over an hour along with other exercises and routines.

Along with the perfect routine, you also have to have the correct diet. I would suggest lean meats (such as fish or chicken) and tons of fruits and veggies. Staying away from processed foods is ideal (and also the healthiest diet you can have). Your body can process and use food more efficiently if it is not highly processed and packed full of unnecessary ingredients.

Getting a tone strong physique like the models you see on TV or online takes a lot of hard work and discipline. Starting a new healthy lifestyle is a lifestyle change! It takes extreme dedication and is not always easy! Now I am sure that those models enjoy the occasional cheesecake or other sweet treat, but the other 95% of the time they have a pretty strict diet and steady workout routine!

So when making your health and fitness goals make sure to keep in mind what YOU want! Try not to compare yourself to other people’s body. Make goals that are realistic and that make YOU happy.

Please make sure to check out my website at!

Monday, April 2, 2012

Reader's Question: Running Long Distances

By Stephanie of Infinite Life Fitness

"Welcome Stephanie! I have a query about preparing to run. I work out a few times during the week (yoga and a cardio class). I decided that I would like to give running a try and possibly do a marathon next year. Are there any tips that you can share with a novice such as myself?


Howdy Mona!

First I would like to say that is awesome that you want to run a marathon! Training for a marathon does take a little discipline and you have to set your goals and try to achieve them!

For those who are looking for where to start when it comes to starting a new running routine, the best way to start is slow. Try not to jump into any exercise routine. You have to start out slow and gradually build up to the desired routines that you would like to do.

You should set your first running goal by setting a workout/running schedule for the first two weeks of your new program. Schedule consistent runs by shooting for running at least 2 days in a row. You want to try to run 3 to 5 days a week! Try not to take more than two days off in a row, because doing that makes running each day like it’s the first day all over again.

For starting out, 20 minutes is the magic number because that is when the body starts to produce physiological benefits; increased heart size, stoke volume, and capillarization to name a few. You should start out by pushing yourself to run for at least 20 minutes per workout session for the first 2 weeks. You want to maintain a steady run for the duration of the 20 minutes (this is of course after your warm up and stretching!) If you need to stop during this time it is OK! But keep moving! Either briskly walk or significantly decrease the speed at which you are running so you can catch your breath and get a small rest. You want to maintain this routine for at least 14 days. At the end of those 2 weeks you can monitor the progress you have made since the start of your program. Once you have been able to run no stop over your 20 minute run, then slowly add time to your runs (I usually suggest adding times in increments of 10 minutes).

When getting ready for a marathon you want to set a goal at what time you would like to accomplish when you finish the race. So as you gradually build up your tolerance to run longer amounts of time, which is when you try to run a little faster and push yourself to reach the time you would like to accomplish for the race. Like I said before, START OFF SLOW and then gradually build up to the desired time you want.

For those veteran runners out there I suggest incorporating sprint intervals into your run. Let’s say that you have a 40 min run planned for this evening. Start your run (after stretching of course!!) and do your usual run for 15-20 minutes. It is then at that point that you sprint (yes as hard as you can!!) for 15-30 seconds (I suggest to start off with 15 seconds and then gradually build up). After the 15 second sprint, go back to your regular jog for 30 seconds. You can continue this sprint interval for the next 10 minutes (which is suggested), but for those who are in better shape you can do this for the remainder of your jog.

There are always other suggestions you could do to help you start off with your new running routine, but these are just some suggestions that I have personally used with friends that have been beneficial to their success in completing their workouts and getting them started with training for races. Hope this helps! And please feel free to ask any other questions you have!

Also, please feel free to stop by my website for more health and fitness tips!

Friday, March 30, 2012

Introducing Stephanie ...

I would like to formally introduce Stephanie, the new guest blogger for "Healthy Hair and Body".  You may have noticed her recent posts on Fitness and Healthy Eating that are featured every Monday/Tuesday.  She has degrees in Exercise Science and Biology in addition to heading her own blog entitled Infinite Life Fitness.  She is also an athlete of over 10 years with additional knowledge gained from several trainers and coaches.  Be sure to check her out in her corner of the World Wide Web (Infinite Life Fitnessand look forward to more weekly guest posts from her here at HHB.  Don't forget to "like" her fitness Facebook Page as well.

P.S.  If you have any questions for her or would like her to write a guest post on a particular subject, leave a comment below.

A Healthy You in 2012!
Valentine Day Treats … Lower in fat but still so YUMMY!
Reader's Question: How to Gain Weight
Simple, Healthy Recipes for a Busy Schedule
Foods to Fill You Up
Fitting Fitness Into Your Busy Life
Women's Fitness: What's True and What's False
Fitness Fashion 101