As some of you may know, I have been boxing for the last couple of months.  It has been the best thing that has ever happened to me. Despite the intensity of the workout, I never get tired of it.  I have even gotten to the point of wanting to go pro.  I told my family about that and they thought I was crazy, but sometimes you got to think outside the box.  Sometimes in life you stumble onto things you really enjoy or might want to do on the side as a hobby. Boxing has truly become that for me.

I must say that over the last couple of months I have definitely gotten stronger.  Even some of my shirts have gotten smaller around my chest area! I am loving the person I am becoming, and that is a stronger me.  That is one resolution I am achieving so far into the New Year.

I recommend boxercise classes to anyone.  It is fun, and everyone is interactive, and you just get so much out of it. You burn off so many calories during a class, and you get a lot of cardio, strength training, and heavy core training out all of this. Definitely the best kind of workout you can get leaving drenched in sweat, no joke. But it’s all worth it when you finish feeling great than when you walked in.

To sum this up, I began training in the boxing ring recently and I love it.  You feel invincible.  It gets to the point you feel in control.  When I am in the ring it is as if nothing can stop me.  So watch out world, when I got my gloves on…, game over!

 

 

 

Happy Saturday everyone! With the weekend here it is time to relax and take fitness into your hands! Say what!? Yes, weekends being low-key it is time to fit some exercising in.  I woke up refreshed and ready to hit the boxing gym.  As some of you know from my previous posts, I have been taking boxing/kickboxing classes the last few months. I have gained such a passion and love for it.  I found Title Boxing Club to be my second home. My escape to leave everything behind once I leave there after an intense workout against the boxing bag.

This morning I spent the whole entire morning at Title Boxing. I took a class for an hour and then hit the boxing ring after. It felt great. I honestly felt like I got two days worth of exercising in one day.  My training has improved since I began, and I gained so much strength over the last few months.  Once I finished, my face was red like a tomato.  It was pretty funny actually. But that goes to show I am literally kicking butt and putting a lot of effort into my workouts. Every week I stay consistent and train vigorously so I can reach my goal. Crazy enough I have been interested in the near future to become a trainer at Title Boxing Club.  That would be exciting for me.

Additionally, when you are incorporating high intensity interval training into your workouts consider to fit in all the right foods before and after exercising.  That goes without saying you should do that with any type of exercise where your body is working a little extra.  Your body is like a machine, it needs all the proper nutrients in order to function right.  I stopped at the local health food store in my town and picked up Turmeric Golden Milk and these Organic Veggie Wraps.  Turmeric is works great as an anti-inflammatory and the Veggie Wraps I bought are packed with nutrients and minerals that give you a boost to finish your day right.  I love refueling my body with the right post workout foods that will give my body a boost to continue throughout the day without feeling sluggish. Remember, your body is working hard everyday, take care of it, and finish off with eating all the right foods to keep yourself nourished properly.

Today was just one of those perfect Sunday’s to spend your day in the kitchen. With another typical cold February day getting slammed with a winter storm, nothing was better than making homemade pizza. Surprise, surprise not to say that is what a typical Italian like me would do.  I wanted to treat my parents tonight with dinner, of course made out of love. My way of making pizza for supper was making a healthy version out of broccoli crust. A low-carb, and gluten free pizza. It came out remarkably good and filling. I highly to recommend this recipe to anyone. Your taste buds will thank you!

Link to recipe:

http://gimmedelicious.com/2016/04/21/broccoli-crust-pizza-paleo-low-carb-gluten-free/

 

Today I was looking at myself in the mirror and thought to myself, man do I need to shape up more before the winter season comes to an end. Even I said to myself , I want the quickest way to loosing those few lingering pounds. With weight and body image being such a huge emphasis in our society today, people are always looking for the quick ways to loose weight. So we are tempted to fall into all these fad diets that come our way and all these crazy weight loss supplements. We need to remember that the best way to get healthy is by making the right choices that will benefit us in the long run in order to live a healthy lifestyle.  There is nothing better than doing it all naturally.

Some Fad diets portion out meals, eliminate important nutrients that we need in our diet, tell us that we should eat certain foods at certain times which by the way there is still no evidence on that. Aside from dieting alone, if you fall into taking weight loss supplements be aware that sometimes we believe that we do not even need to exercise anymore because we got our hands into the magic fat burning pill. FALSE.

Upon reading an article by the Academy of Nutrition and Dietetics, an R.D. hits critical points as to what we need to be aware of if we see certain claims on diet plans, pills and products.  Please read the article below;

http://www.eatright.org/resource/health/weight-loss/fad-diets/staying-away-from-fad-diets

Remember the best and most healthy way to enter in the New Year to loose weight is the natural way.  The key is moderation; and exercise.  Both balance each other out.  Be mindful at what you do, its your body take care of it the right way with all the right approaches.  Additionally, for more nutritional advice, check with a RD who can give you tips, and realistic healthy eating tips that can fit your lifestyle best.

 

 

Happy weekend everyone! Nothing like kicking off the weekends with a slow morning, a hot cup of coffee, and a satisfying breakfast. I don’t know about you, but when I have weekends off, I like to treat myself to a delicious breakfast.  During the work week it is nearly impossible to have a half decent breakfast. At least I know I am always in a rush in the morning, I look for the easiest thing to chow down. I am sure some of you might have noticed from my previous blogs, but I love avocados and you can pretty much do a lot with them.  From making smoothies, salads, desserts, to pancakes, the list goes on.  Plus I have been trying to incorporate a lot of healthier fats into my diet.

When I made this recipe, the pancakes came out thick,light, and fluffy. You cannot beat a nutritious and satisfying breakfast like this.  And do not worry, when following the recipe correctly, you will not even notice that an avocado was part of the recipe itself.  So enjoy!

Blueberry Avocado Recipe below:

http://www.runningtothekitchen.com/blueberry-avocado-pancakes/

 

Hi everyone! I cannot believe we are already into the New Year!  How is it already 2017? Goes to show how fast time flies. I bet so many of you have made resolutions for the New Year. For those of you who might have made a resolution to start eating healthier, maybe incorporating exercise as part of your lifestyle, or even both, good for you. I already know some people who have already approached me saying how they really want to make changes to their diet.

Realistically, with our days being so busy, long, and hectic, going to work, school, and taking care of other important responsibilities on a day to day basis can make it pretty easy to loose track on a resolution goal such as this.  Is there a way to beat around the bush to get all the proper nutrients you need to fuel your body to get through the day. The answer is yes!  One of my goals was to find healthier alternatives to get my energy back after a long day of work. With working fulltime and always on the go seeing patients in the hospital, taking the train to and from work, the first thing I want is coffee.  My energy is gone once the afternoon comes around, and I need caffeine. Anything to wake me up until I leave work. But I realized that drinking too much caffeine during the day was not the healthiest option. Too much is not good, but of course everything in moderation.

The other day I made a trip to Whole Foods. I rarely shop there because it is so expensive but I will go time to time to purchase a few things. I found this one product that caught my attention.  I found this item that was considered a Green Super food in a chocolate flavor. It is made from a brand called, Amazing Grass.  You can either buy the product in a large container or in individual serving packets. You get your daily greens in plus nutritious fruits and veggies in a powder form.  Also, according to the Dietary Guidelines for Americans we need at least 2 1/2 cups of fruits and vegetables a day.  The product is gluten free, there is no sugar added, plant based, and Non GMO. The suggested use is to add the powdery mix to 8 oz. or more of water, non-dairy milk or smoothie.  I bought the individual serving size packets because it is easier for me to use when I go to work I can easily just rip the packet open and pour it into a hot cup of water, stir, and go. I tried it out today and I felt re-energized. This product supports immunity, aids digestion, helps alkalize, promotes detox, and helps to naturally boost your energy. You get some of your essential vitamins such as Vitamin A, C, and K. Roles in the body;

Vitamin A (Fat-Soluble Vitamin)– is known to be a versatile vitamin, known to regulate the expression of many genes; helps promote vision, participates in protein synthesis and cell differentiation, thereby maintaining the health of epithelial tissues and skin, and supporting reproduction and regulating growth.

Vitamin C (Water-Soluble Vitamin)-acts as an antioxidant, helps defend against free radical, protects tissues in the body from oxidative stress from free radicals, enhances iron absorption, immunity, ect.

Vitamin K (Fat-Soluble Vitamin)- has an important role in blood clotting, and bone building.

Also, you get some of your essential minerals major minerals such as Calcium, Potassium, Sodium; and Iron.  Who knew such a small product like this would give you so many health benefits in one sip! I bought this product in a Chocolate flavor because personally I love chocolate. You can buy this in other various flavors such as orange creamsicle, berry, original, and even watermelon.

So why not start the New Year looking for easier, and healthier ways to recharge throughout the day and get all the beneficial nutrients such as your daily dose of fruits and veggies at the same time. Skip the coffee at Starbucks or Dunkin’s and start to choose cleaner ways to get your energy back.

Product I bought from Whole Foods:

 

 

 

For most of my life, I have prioritized so many things over the pursuit of my own happiness. Even the most noble and kind-hearted intentions can sometimes drive us away from the things that ground us and let us thrive.  I am someone who believes deeply in investing in the people around me; friends, and family.  I set enormous goals for myself in my work and fill up my days with lists of tasks for home and at work.  But it occurred to me that even when I succeed in the most difficult goals, sometimes my own happiness still has not reached its full potential. I have pushed happiness to the bottom of my goals.  I have viewed happiness as a possible result of achieving something else, rather than allowing happiness to be the main goal first.

It is so easy to forget sometimes, that to become great at something or achieving a goal, living a happy life takes intention and practice.  It is so important to prioritize the things that matter first in our life, such as our health, family, and friends, but it is so simple to get caught up in the small things around us to forget that. The little stuff. Or the baggage that life throws at us.  Every year we all get our fair share of it. Throughout 2016, I found myself achieving so much, graduating college was my biggest success.  Then of course finding a job in my field topped it off. Every year comes and goes with our good and bad stories.  Some years might be a little tougher than others.  Believe me I get it, 2010 was my toughest year yet.  With my mother battling cancer, changing high schools plus moving to another town, and my best friend moving to another state I was a wreck. I thought I was going to loose my mind at one point. I had anxiety attacks, I was not taking care of myself, and my grades were dropping.  I was so done.  But I realized I needed to take more control, I was not myself. It is easier said than done but the best thing I learned from it all was to stay strong.   Life moves on, and we are always moving forward and never back. You make the best out of every situation and part of it is mastering patience, and having faith that eventually everything will fall into place. Upon doing that, my mother became cancer free and I adjusted to all the changes I had to deal with.  I survived.  And I learned how to be content and happy in the situation even though it was tough.

Entering 2017 what if I said we deserved to prioritize something greater.  To be happy and have joy which is the root to living a healthy life for yourself.  It is through practicing your own individual pursuit of happiness to achieve joy and fulfillment in all areas of your life.  You are the source of your own happiness so take value in that for the new year.

Take note that there are 4 important factors in helping you do that; Reflect, Acknowledge, Invest, and Transform.

1. Reflect:

-List what makes you happy right now

-List the things you are really good at

-List the best choices you have made in your life so far

-List the people who make you feel happy

-List the greatest compliments and encouragement you have ever been given

-List the things in your life you are actually able to control

2.) Acknowledge:

-List everything you feel passionate about

-List the things about yourself that you DON’T need to change

-List the things you prioritize before doing what really makes you happy

-List the times when you felt like you made a difference in someone else’s life

3.) Invest:

-List your values and beliefs

-List the people you want to spend more time with before the year ends

-List the elements of your life where you feel challenged in a positive way

-List the things your curious about

-List the things you hope will bring joy this last week of 2016

4.) Transform:

-List the things that felt important 5 or ten years ago but are unimportant now

-List the ways money can buy happiness

-List the ways money cannot buy happiness

-List how where you are right now fulfills dreams and desires of your past

-List one achievement, big or small every day this week

-List the things you think you’ll want out of life five years from now

-List the things you are ready to rid yourself of, things in your home, closet, and in your heart

-List the ways you invested in your happiness this year

-List the happiest moments of your year

As you look forward into the year ahead, think about what must need to be prioritized first. You, your happiness and health, family, and your friends above all else.  Trust that your life always will hold happiness for you because of two important things; your efforts in the pursuit of happiness and good health, and of course the unpredictable beauty of the world that surrounds you. As hard as a life may be from time to time, there will always be something to spark joy if you seek it. Keep engaging in your own happiness and embrace the unknown as happiness awaits for you around every corner.

I wish you all a happy and healthy 2017!

My favorite quote for the New Year:

 

 

 

 

 

Because We’re Loving Every Wonderful, Horrible Moment of This. – Because taking on a challenge is never that easy, but what is…..you’ll find that in the end it is all worth the sweat. Right now the only biggest challenge and competition is you and your training and the steps you decide to progress in meeting your fitness goals. You want to step up your workout consider high intensity interval training known as HIIT. 

HIIT workouts have been growing in popularity.  This type of workout involves high intensity efforts with recovery times that are varied.  The benefits that follow considering HIIT as part of your workout challenge can be modified for people of all fitness levels and specific conditions. These workouts can be performed in all exercise modes such as swimming, cycling, walking, in group exercise classes, etc.

And better, it also gives you the same fitness benefits as a continuous endurance workout but in a shorter interval time. What, does this mean fitting in time for exercise? Yes!  Like many of us who work, go to school, have a family, and other major responsibilities it can be hard to make time for anything, especially exercise which to most might feel like a chore or the last thing that sounds appealing to do. So HIIT might be a possible solution for anyone who feels like they have no time, and needs a workout that will give results.   

Believe it or not when you are working at such a high intensity, there are many benefits that have been shown to improve such as (aerobic and anaerobic fitness,  blood pressure, cardiovascular health, insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy), cholesterol profiles, abdominal fat and body weight while maintaining muscle mass.

Because you are working out at such a high level, you will burn more calories, thus burning more fat efficiently than a traditional workout.  Even after your workout your body is still at work burning fat continuously.  Your metabolism is working more where it is burning fat for hours post-workout and helps your fat burning hormones to work for you rather than against you. This is known as “EPOC,” or  Excess Post-exercise Oxygen Consumption where you get an after-burn effect. This is generally about a 2 hour period after a exercise  where the body is restoring itself to pre-exercise levels, causing you to use more energy. Clinical studies have even shown that when you are working out at such a vigorous state  in short periods of time, help to produce this effect and in turn helps you lose body fat faster.

If you want to consider fitting in HIIT as part of your workout routine, I would recommend that you first have a foundational level of fitness prior. Then fit HIIT workouts as part of a challenge to your workout routine. Also, it can be recommended after strength/weight training.  Do not use HIIT more than 3 times a week considering it can exhaust your body and prevent less risk of musculoskeletal injury.

Please try my Full Body 1o Minute HIIT Workout; no equipment necessary:

Warm-Up:

Squats -(Hands on hips, Abs in, Shoulders Down, Feet Shoulder Width Apart, Weight in your Heels) Then do 10 squats total.

Jumping Jacks- 10 each total

Complete 3 sets back to back
Rest 60 seconds
Complete 3 rounds (9 sets of each exercise in total).

Workout Instructions:

Do each exercise for 1 minute at maximum reps. Rest for each exercise should be at least 30 seconds or less. Repeat 2 times.

1.) Pushups

2.) Superman’s

3.) Shuttle runs

4.) Burpees

 

 

 

 

 

 

So many people these days find themselves struggling to find a workout routine.  That is why people find themselves pushing the sneakers to the side.  You just get unmotivated.  You get bored of the same workout, you might not be getting the support you need, loose motivation, I get it, it is a classic struggle we all face sometimes.

I started really making exercise part of my lifestyle when I realized I needed to make a change towards my health.  As you all noticed from my previous post,  I physically needed to get myself into gear.  Exercise should be something you enjoy, not hate.  It all started for me when I began walking a pretty good sized lake near my house.  I took the time every other day to pace myself each day by walking and then gradually adding sprints into it.  I figured since I am an outdoors person, this would be a great start for me and something I’d enjoy. I started seeing results as months past.  Then eventually wanted to change my workout routine by joining a gym.  Classic I must say.  I use Planet Fitness in my town and I really like the accessibility of using weights, and the machines.  But I was beginning to find myself getting sick of it.  I mean do not get me wrong, I love going to the gym, focusing on my own workout and everything, but I was sadly getting bored with myself showing up and doing the same old routine and I needed something more.  It was time to change it up. I decided to also join TITLE Boxing Club.  I absolutely love it and feel more in control with my workout.  And let me say, you sweat considering it is classified as a high-intensity interval workout training.  It is so intense, and they get you working. When I joined, you sign up for a time to attend a class that fits your schedule, and you basically show up with your boxing gloves ready to take a swing at the punching bag followed by a fitness instructor.  I have met so many great people there, and you get that support. To me that is key, having people who are there to support you and there to workout with.

What I am trying to say is, own your workout.  Have fun with it, be in control, and find a routine that will work for you. Get motivated with having that social support too. I think the best thing is to ultimately target what you really want to focus on in your workouts first, whether it may be your core, legs, arms, abdominals, glutes, chest, and such. Then make a list of things you like to do that gets you moving. Maybe it is going for jogs around the neighborhood, going on brisk walks by the river, going to the local park or high school football field to play football with some friends, whatever it maybe make sure you enjoy it.  Get creative, and incorporate it as some sort of workout routine. If you enjoy it, you will not stop it.

Studies have also shown from the American College of Sports Medicine that when you have the  social support from family and friends, and consider joining an actual structured fitness  group such as boxing, yoga, martial arts, dancing, etc. you are less likely to relapse in your workout routine.  So if you are reading all this and still feel skeptical and unsure of what you like or need, and are moving towards needing more of a set structure, consider joining a fitness class nearby somewhere. There are so many! I personally decided to do boxing because I like the intensity and of course it is such a great stress reliever.

Of course, if you still need advice or more tips on how to get a fitness routine going, feel free to reach out to me.  As part of my journey to be a Certified Personal Trainer I have familiarity writing Exercise Programs for people.  I have done a few for some, and I would be happy to help you reach your goal.

So take control, have fun, get creative, and OWN IT!

 

***Pictures below are;

1.) Very Left- the lake I go to for my jogs, love capturing scenic views like that.

2.) The two pictures to the Right-Everyday after I leave work I walk to the train station in Boston and get these breathtaking images of the city. I love my walks after work, I honestly rather walk than take the shuttle, I simply  get my exercise in, and the views are worth it.

Simple things like this, make a difference, and I find enjoyable.

 

 

 

 

Okay, like I said in one of my previous blogs, I am obsessed with peanut butter.  I will find and do anything possible to make an excuse to make a crazy recipe with peanut butter in it.  I follow famous personal trainers on Facebook.  One is Emily Skye.  I am sure most of you are familiar with who she is.  I found a peanut butter cup recipe on her page that calls for protein powder.  So instead of running to the store to grab the famous Reese’s Peanut Butter Cup, try this quick and easy recipe that has healthier ingredients and will satisfy your sweet tooth. Check out the link below for the recipe!

Credit to Emily Skye:

https://www.emilyskye.com/blog/post/465/chocolate-and-peanut-butter-protein-cups

My recipe turn-out: