Diet vs. Exercise

This is kind of a silly question.  Diet and exercise go hand in hand when it comes to health.  Sometimes, hopefully just sometimes, you may have to choose between one or the other.  So here are your best choices when you have to choose.

When you need to lose weight DIET is the key.  Research shows that cutting your calories is the best way to a smaller waist line.  It is easier for most people to cut 500 calories out of their diet than to work of 500 calories at the gym.

When you need an energy boost turn to EXERCISE.  Exercise gets your brain to pump out stimulating neurotransmitters.  People who work out on a regular basis are more likely to experience surges of energy.

To boost your heart health you can rely on your DIET.  If you had to do one thing to help your heart it would be to get your Omega-3 fatty acids.  They can improve heart health by up to 64%.

If you want to prevent Diabetes you need your EXERCISE.  Diet and exercise are both incredibly important to control your weight but exercise has the slight edge.  Your active muscles use up the glucose in your blood which helps control your blood sugar levels.

Click here to read more.
Connect with us on Facebook or Twitter or leave a comment in the box below. And don’t forget to sign up for all of the extra Transformation Spot bonus material on the top of the page!

The Science Of Guestimating

You can eat as healthy as you want but if you’re eating too much you are still going to gain weight. Portion control is one of the hardest aspects of a well rounded diet to stick to but it’s also one of the most important. That’s why we dug up a few easy ways to estimate your portions.

1. Meat – One serving of cooked meat is about 3oz. This is just about the size of a bar of soap. So when you are loading your plate, keep your favorite soap in mind.

2. Hamburger – If you are in the mood for a burger but you have no idea how big it should be, think hockey. A hockey puck is just about the perfect size for a burger.

3. Pasta – This one is really easy to get carried away with. One serving of cooked past should be about half a cup or the size of most peoples fist. If you have extra large hands, use someone els’s for your serving size.

4. Fish – The perfect serving of fish should be just about the same size as your checkbook.

5. Cheese – If you can divide it up into cubes, it should be about the size of four die.

More serving size tips here. 


Connect with us on Facebook or Twitter or leave a comment in the box below. Don’t forget to sign up for all of the extra Transformation Spot bonus material on the top of the page!

Hawaii workout


I am sorry I haven’t posted for a while, but the wedding preparation and honeymoon did consume most of my time. I am back now, and ready to share with you lots of fun ideas, recipes and more.

My husband Jamie (that still sounds funny and new to me- that’s why I love saying that) worked out on our honeymoon as well as tried to eat healthy, with few cheat meals here and there.

It was pretty easy to stay healthy since there is a lot of fresh fish on their menus.

Our workouts consisted mostly of running and sprinting on the beach, some body weight workouts and Pilates in the sand( I was surprised to feel my shoulders sore after that), we were excited to spend most of our days outdoors involved in different activities, but unfortunately we couldn’t count snorkeling or zip lining as a workout.

I did a little workout for you guys in the middle of our hike to a “Blow Hole”, so I will attach at the bottom of this post.

Since we were staying in the little condo on the beach, having a kitchen allowed us to cook a little and have a healthy breakfast every day.

Here is what I ate every morning on our honeymoon.

“Apple- pear oatmeal”

½ a cup of rolled oats

One cup of apple-pear Sobi life water

½ cup of Greek plain 0% yogurt

1 pocket of stevia

¼ of teaspoon of cinnamon

Cook oatmeal and Sobi water in the microwave

Add stevia and cinnamon and Greek yogurt


Low-Cal Energy Boosters!

Everyone has their down days.  You feel too tired to think, work and even workout.  You don’t want to load up on too much coffee or energy drinks and you don’t want to eat a bunch of junk food for a quick sugar rush. So, what can you do?  We found a few great energy boosting snacks that won’t make you bump up a notch on your favorite belt.

1. Dark Chocolate Expresso Beans – A quick boost of caffeine plus a good mix of antioxidants from both the dark chocolate and the beans.

2. Mango Pomegranate Yogurt Parfait – Layer some of your favorite fat free yogurt with sliced mango and pomegranate seeds for a combination of quick energy and great nutrition.

3. Pears and Pumpkin Seed Butter – A different twist on apple slices and peanut butter with an extra kick in the nutrition department.  A great combination of good carbs, protein and fat to help power your body.

4. Breakfast Trail Mix – Add some dry bananas to a healthy cereal you love for a quick blast of healthy energy.

5. Kettle Corn – Low calorie and a great source of whole grains. What’s not to love?!

If you have any low-cal healthy recipes to add , connect with us on Facebook or Twitter or leave a comment in the box below.   Don’t forget to download your FREE E-book on the 21 Laws of Fat Loss, Click Here to get it.


How To Make Greek Yogurt Taste Better

We have heard a lot of people complain about the taste of plain greek yogurt so Karina was kind enough to offer up a healthy and tasty solution. There are plenty of flavored varieties of greek yogurt out there but, unfortunately, they usually come with a good amount of added sugar.  Here’s a great way to add some flavor without adding all the bad extras.

If you have any fitness or nutrition tips to share connect with us on Facebook or Twitter..  Don’t forget to download your FREE E-book on the 21 Laws of Fat Loss, Click Here to get it.


Stay Away From “Diet” Foods

Put down everything “diet”!  Research shows that these short cuts may result in you eating more later on.  Instead of trying to trick your body by eating the low fat/low calorie/ low sugar foods.  Trick your bosy by slowing down when you eat. Eating slower increases the production of the hormones that tell your body you’re full.

We’ve seen this happen in humans—the “I’m allowed to eat more because it’s low-fat” effect. But of course rats aren’t capable of this mentality. So why did they eat more? Hormones.

“Normally, the taste of fat would signal to the body the arrival of a lot of calories,” says Susie Swithers, Ph.D., professor at Purdue University, and author of the study. “The body prepares for these calories by releasing hormones that play a role in digestion and tell you to stop eating.” If your 150-calorie low-fat ice cream tastes exactly like last week’s 1,000-calorie banana split, your body won’t know how to react appropriately and might release inadequate levels of hormones, making you eat more. Read More

Don’t forget to connect with us Facebook and Twitter for more fitness, nutrition and health tips! And you can Click here to download 21 Insider Tips To Fitness Success for free!

Eating For Super Powers!

Who wouldn’t want super powers?  We can’t literally give you the ability to fly or see through walls but we can point you in the right direction.  Here are a few foods that will give your semi-super-powers.  Hey, it’s better than just plain normal right?

X-Ray Vision - Researchers at Heinrich Heine University in Germany found that lutein and zeaxanthin help filter blue light, which may wreck macular tissue.  People who get more lutein and zeaxanthin are less likely to experience macular degeneration and cataracts.  To get the suggested dosage of both of these power nutrients go for 1/2 – 3/4 cups cooked spinach.

Super Strength – By now you know you need protein but did you know you need to get it within 60 minutes of your workout?  Look to bulk up on lean meat, nuts, and cheese.

Mental Firepower – A sharp mind can be just as powerful as super strength, just look at Batman. If you want your brain to work in overdrive you need your niacin. Look to fish and poultry to get your daily dose of brain power.

Click Here to read more.
If you have any fitness or nutrition questions you want answered send them our way through our Facebook Page or on Twitter.  Don’t forget to download your FREE E-book on the 21 Laws of Fat Loss, Click Here to get it.

Get Adobe Flash playerPlugin by wordpress themes