#39 A Healthy Lifestyle Is A Goal In Itself

#39 A Healthy Lifestyle Is A Goal In Itself

nutrition,Fitness,mind-body,weight loss,flamenco

Welcome to the Cleanse and Fitness home remedy detox program #39 :-)

Don't forget to subscribe to my newsletter by clicking here! 

You can also join me on Instagram. I'm under flamencex.

Always drink plenty of water (if you can't drink a gallon a day, then stay hydrated to avoid being thirsty - remember, when you become thirsty, that means you're not drinking enough water).

Please let your friends know about this blog :-)

1) My day begins:

On an empty, drink this liver detoxifier in order to jump start your metabolism & PH balancer. The taste isn't bad at all. I'm already used to it. This mixture not only starts to get out all the yuckies you've put your body thru, but it alkalizes your ph level (first thing in the morning when you wake up on an empty stomach).

One cup of filtered water

One tsp of baking soda (bicarbonate)

One or 1/2 organic lemon

One tsp of organic molasses

One or two sprinkles of cayenne pepper powder

Two tsp of Bragg Organic Apple Cider Vinegar

Also, I started adding cinnamon - about half tsp cinnamon powder

AND I HAVE ALSO STARTED GRATING A BIT IF GINGER INTO THIS TONIC :-)
(please google the benefit of all these ingredients)

Check out my tostada. 

You can use an organic corn tortilla or organic gluten-free rice tortilla.

Health Food Stores to find these tortillas:

Sprouts & Wholefoods and also at Herbies Health Food Store in Whittier CA.

~Hard-shelling the tortilla:

Put it in the oven until it gets stiff or over the grill until it gets stuff. Then real fast, put it in the freezer for one minute. Now it's a hard shell tortilla for a tostada.

~Topping ingredients:

White beans (you can make a pot of beans, then blend them in the blender to make healthy refried beans without frying them).

~Chopped tomatoes

~Guacamole

~Red onions

~And an awesome salsa of your choice. This one here is made with small red chillies & heirloom orange tomatoes (the pasty orange sauce on this tostada. No dairy added, just looks dairy-ish because we pressed 'whip' on the blender. 

THIS TOSTADA HERE IS A GREAT LUNCH MEAL. SO DELICIOUS THAT TWO IS ENOUGH. IF YOU'RE ON S PORTION CONTROLLED DIET, TWO OF THESE SUCKERS IS ENOUGH TO FILL YOU UP. 

My 30 day 'get fit challenge' starts tomorrow Monday September 8th.

I'm on a strict portion controlled diet. I'm not depriving myself though, all I need to do is eat less calories than I burn and sufficient calories to feed the muscle, you know? 

I go on a Fat-Burning walk tomorrow morning (it's a 50 minute walk in the morning as soon as you wake up on an empty stomach. take drinking water for this walk, okay?), then I'll do a little strength training (barre & some calisthenics which is fused with Pilates using my own body weight & some free weights to tear those fibers. 

Then in the evening, I'll be teaching two classes: cardio kick boxing then the next class I'll be teaching a cardio dance class (at Total Woman Gym & Spa in Glendale CA). 

Listen, I pace myself physically. Tomorrow is a tough day because I'm working out in the morning (strength training), then I teach two cardio classes in the evening. I usually teach only one, but I'm covering the second class for someone. So my calorie intake tomorrow may be about between 1400 to 1600 for Monday only because I'm gonna need than energy, so therefore I know I'll be burning more calories than I eat. So that caloric portion is sufficient enough, at least for my body, to use as fuel and be able to go about my day, you know? I won't go hungry, my meals for Monday are already prepped up which includes healthy energy packing snacks.

THAT'S MY WORKOUT FOR MONDAY 9/8/14, OK? 

SO ONLY DO WHAT YOUR BODY CAN HANDLE!

PLEASE YOUR WORKOUT WITH US!

• Why is Belly-fat dangerous and carries a deep health risk?

Belly fat is dangerous because it surrounds the vital organs, putting pressure on them and starving them of oxygen.  By turning fat into muscle (exercising and eating healthy through a caloric portion control meal plan), more blood flow reaches the internal organs.  

CLICK HERE, CHECK OUT THIS INTERESTING ARTICLE BY HARVARD MEDICAL SCHOOL ABOUT THE DANGERS & HEALTH RISKS OF BELLY FAT (don't forget to come back and finish checking out Blogg #39, okay?:
http://www.health.harvard.edu/newsweek/Abdominal-fat-and-what-to-do-about-it.htm

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Here are some images you can use to tone up you arms. 

~Push-ups with Medicine Ball

~Bicep Curls

~Tricep Kickbacks

~Regular push-ups (if you don't want to use the medicine ball which is much more difficult. You can also be on your knees as opposed to on your feet, but make sure that spine is straight as a stick whether it's from the crown of your head to your feet or to your knees)

~Tricep dips (another way to flare up those Tricep, ladies). We don't want the skin to sag when we're on a portion controlled diet and working out. We want the elasticity of our skin to tighten up into the muscle as we're losing fat. 

~Bench Press

~Lateral raises

~This one as if you were going to do an over head shoulder press, but instead you keep your elbows at 90 degrees and simply close & open. 

~Shoulder press

~Front arm raises.

Next blogg, #40, I 'll post other exercises for other parts of the body, okay? 

In the meantime, just know that I personally train folks in SilverLake/Echo Park Area (north-eastern L.A. CA), Glendale CA, and Malibu. 

So if you have a specific goal, hit me up and let's make your dream come true. 

One on one training sessions:

http://RocioPonce.com/pages/instructions

~Aside from eating natural, unprocessed foods, these are some of the supplements I'm taking:

Calm by Natural Vitality is a magnesium mineral supplement in powder. I've been taking this stuff for a couple of years now.

It's water soluble and tastes yummy. 

Magnesium is important to help ease stress, relaxes the muscles & promotes good blood circulation.

When we workout, energy is always present (aka ATP or adenosine triphosphate)  as magnesium.

So when you drink this stuff, it provides stability for your energy (ATP) when you're having a rigorous workout. 

It helps with the prevention of muscle cramps & spasms. And sweat losses of magnesium increases as in the duration of your workout. 

Magnesium helps with muscle recovery faster in order for your muscle to be able to support a healthy metabolism. 

Magnesium is an essential nutrient for anyone with a sweat-drenching goal!

Then there's Conjugated Linoleic Acid. 

What the hell is that? you ask. Right?

CLA works on a cellular level (the CLA Tonalin you see in the picture below next to the Calm plastice jar). 

The compound enters the fat cells and destroys the triglycerides that cause you to put on weight and turns them into lean muscle mass. Research shows that CLA helps target belly fat, which is dangerous because it surrounds the vital organs, putting pressure on them and starving them of oxygen. By turning the fat into muscle, more blood flow reaches the internal organs. The storage of fat is then inhibited by CLA, so those on weight loss diets find that the weight is easy to keep off.  But mostly, CLA makes sure you get sufficient oxygen to the muscle so that the muscle can tone up while boosting your metabolism to burn fat.  

You gotta make sure you see your muscle. 

And last but not least, here's a fun zucchini spaghetti dish with chicken. 

I used a the 'Vegetti Spiral Vegetable Slicer/Cutter' to turn my zucchini into spaghetti noodles (you can get the vegetti at Target or google it).

I don't even cook the zucchini.

I make marinara sauce with yummy tomatoes and vegetables. 

I pour the hot marinara ore the zucchini on a plate and the zucchini gets soft and cooked from the marinara got temperature itself. 

Then I add the chicken which I broiled in a the 'NuWave oven' (google it). It's an infrared powered oven that combines conduction & convection. Meaning that it's a fusion of broiling, roast, grill, bake or bar-be-cue your food (whether it's veggies, chicken, beef, etc). So te food is actually yummy & juicy. And that's how I cooked the chicken that I added to my zucchini spaghetti. It was a delicious din din. 

Yummers!!! 

Tip:

• When you eat, put your food on a small plate (use a small plate). Why? Because if you use a big plate, then you're gonna overflow with unnecessary extra calories. Remember, you want to eat to satisfaction and not where you have to unbutton your pants. Capeesh?
• Try eating standing up. Why? because when you're sitting down, your stomach expands and you really don't feel when you're getting full. When you're standing, it's easier for your brain & body to distinguish when you're getting full. 
• Also, don't eat while you're watching T.V. Why? Because when you're watching tele while eating, you're not focusing on the amount that you're eating.  You lose focus and might over flow your stomach with unnecessary extra stuff.  You want to be conscience about every bite you take so that you don't get carried away.  You know how it is when you watch t.v. and eat. You don't realize how much you've eaten, right? 

See you all on blogg #40.

If you have any requests on anything in which you'd like for me to put here on this blogg whether it be clean eating food, workouts, etcetera, just ask away and I will try my best to include it in the next blogg, okay? 

Have a great week!

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#30 A Healthy Lifestyle Is A Goal In Itself

Welcome to the Cleanse & Fitness home remedy detox program #30 :-)

Don't forget to subscribe to my newsletter by clicking here! 

You can also join me on instagram. I'm under flamencex

Always drink plenty of water (if you can't drink a gallon a day, then stay hydrated to avoid being thirsty)

Please let your friends know about this blog :-)

My day begins:

1) my new liver detox (ph balancer) on an empty stomach first thing when i wake up: in a cup, put 1 tsp of baking soda, 1 tsp of organic molasses, 1/2 lime (usually I use lemon, but I just ran out), 4 sprinkle dashes of powdered cayenne pepper, a few sprinkles of ginger powder, a few sprinkles of nutmeg, & a few sprinkles of cinnamon poder, 1 cup of water (or alkaline water). Can't say the taste was the best, but please google the benefits of all the ingredients i'm mixing together, ok? 

(YOU CAN SEE A PICTURE OF IT ON POST#29)

Here's the recipe for an oven baked veggie caserole I made for the boyfriend & myself.

Ingredients: all organic eggplant, zucchini, purple potato, green onion, garlic, sea salt.

The making:

Chop the green onion & garlic, and in a separate bowl, add extra virgin olive oil  & sea salt. Let it sit for a good 10 min (i'll call this my 'olive oil flavoring').

Cut the rest of the veggies, any style you'd like.

Smuther/batter-up all the veggies with the 'olive oil flavoring. Mix it all up until each veggie piece gets oiled up.

Let it sit like that for a good 15 to 20 minutes, & in the meantime you can preheat the oven/toaster oven to 350. 

Once the veggies have been drounded for some time, put them in the oven in a oven safe baking/caserole bowl (i used a square shaped glass one. works quite well), & put the cover over (use aluminum foil if you don't have a cover). Let it cook for as long as you feel you want your veggies to cook which means that you'll have to be checking on them through out the baking time (some like the crunch in their veggies & sum like 'em soft. Your choice).  

Eating Healthy Is Inexpensive:

People frequently use the cost of healthy foods as an excuse for not eating healthy.  But with veggies, fruits, & especially sprouts being so cheap, there really is no excuse for not eating healthier. 

Okay, been busy rehearsing a lot of flamenco dance due to shows coming up, plus i'm training myself on the side. So my workouts are pretty consistent.

My eating habits are the same as in these posts, so refer to all of them.

Let me know how your veggie caserole came out. Mine wad pretty simple, but delicious :-)

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#29 A Healthy Lifestyle Is A Goal In Itself

Welcome to the Cleanse & Fitness home remedy detox program #29 :-)

Don't forget to subscribe to my newsletter by clicking here! 

Always drink plenty of water (if you can't drink a gallon a day, then stay hydrated to avoid being thirsty)

Please let your friends know about this blog :-)

My day begins:

1) my new liver detox (ph balancer) on an empty stomach first thing when i wake up: in a cup, put 1 tsp of baking soda, 1 tsp of organic molasses, 1/2 lime (usually I use lemon, but I just ran out), 4 sprinkle dashes of powdered cayenne pepper, a few sprinkles of ginger powder, a few sprinkles of nutmeg, & a few sprinkles of cinnamon poder, 1 cup of water (or alkaline water). Can't say the taste was the best, but please google the benefits of all the ingredients i'm mixing together, ok? 

1) breakfast: all organic gluten free oatmeal in hot filtered water mixed with almond milk, goji & blue-berries, and a tsp on organic agave syrup

2) green drink: all organic kale, gluten-free oatmeal, parsley,  swiss chard, ginger, almonds, walnuts, goji berries, spirulina & wheatgrass powder, green apple, spinach, 1 scoop of vanilla gluten-free & dairy free protein powder, blueberries, grounded flax seeds, alkaline water, coconut & almond milk, and yummy :-)

The day also starts like this :-). What do you see? All organic :-)

3) workout of the day - today i rest because i've been working out everyday including rehearsing flamenco as part of my workout regimen (as i'm getting ready  for two flamenco performance events). My toes, ouch

4) my famous guacamole: all organic avocadoes, cilantro, red onion, serrano chile, garlic, tomato, lemon, sea or himalayan salt

5) cured beets: all organic grated beets, sliced red onion, lemon, dark balsamic vinegar, 2 tbsp xtra virgin olive oil, himalayan salt. Let it get cured in the fridge for a bit and niam niam, enjoy as a salad :-)

5) baked all organic asparagus, green squash, purple potatoes, but first bathe in extra virgin olive oil with himalayan salt. Let the oils & the salt seep through, then bake at 375 for 20 to 30 minutes (preheat the oven, though).

6) organic green tea. niam niam. 

Can you believe i have over 300 different teas from around the world. Sum i can't even pronounce.

My hobby, when I would travel either with a performing company or perform as an invited guest, my goal would be to go looking for their native country's teas & spices. 

This here is green tea, but i should whip out my other unusual teas that have great medicinal properties :-)

7) 

*My 70 year old student: how come you like doing a lot if different things.

*Me: Henetta, the only thing I do is teach classes (dance/fitness), train people (like i'm training you), rehearse my solos & exercise, eat healthy & I enjoy performing with my current acts like the band - flamenco shows - or an acting opportunity.

*My 70 year old student: don't you get overwhelmed?

*Me: No,because I love it. It's when I do something I don't like that I get overwhelmed, but even then if i'm still doing what I don't like, there's a good reason for that. But I never really do what I don't like in most cases. So

Because I enjoy what I do, then i definitely don't get overwhelmed. 

*My 70 year old student: You have so much energy.

*Me: It's the way I eat. You know, those recipes I gave you.

*My 70 year old student: Yes, I've tried them. I love the green drink recipes.

* Me: Excellent. Lets get started.

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Flamenco Dance Classes, Shows, Concerts, Worshops in Dance, Guitar, Singing. Movement for Actors/Performers/Non-Performers Back-up vocalist & fronted vocalist (session work or project) Personal Trainer & Fitness Instructor

#28 A Healthy Lifestyle Is A Goal In Itself

Eating Healthy,Fitness,loving life,Wellness,music,flamenco dance classes

Welcome to the Cleanse & Fitness home remedy detox program #28 :-)

Don't forget to subscribe to my newsletter by clicking here! 

Always drink plenty of water (if you can't drink a gallon a day, then stay hydrated to avoid being thirsty)

Please let your friends know about this blog :-)

My day begins:

1) my new liver detox (ph balancer) on an empty stomach first thing when i wake up: in a cup, put 1 tsp of baking soda, 1 tsp of organic molasses, 1/2 lime (usually I use lemon, but I just ran out), 4 sprinkle dashes of powdered cayenne pepper, a few sprinkles of ginger powder, a few sprinkles of nutmeg, & a few sprinkles of cinnamon poder, 1 cup of water (or alkaline water). Can't say the taste was the best, but please google the benefits of all the ingredients i'm mixing together, ok? 

Actually, all the canned spices I buy organic from the farmer's market. It's the container I keep re-using for my spices (that way I can just shake away)

  2)breakfast: 3 egg whites, baked mash cauliflower (used the two blade grinder of the nutri-bullet), tempeh (gluten-free), homemade green tomatillo salsa, & one rice tortilla to go along with my mexican breakfast

 

3) workout: simultaneously teach & workout in mat pilates class & then a cardio sculpting conditioning class. Sweet sweat. :-)

4) snack: green drink (My green drink has cucumber, kale, spinach, parsley, 1/2 green apple, spirulina & wheat grass powder, 1 scoop of gluten free vanilla protein powder, ice green tea, almond milk, & coconut milk).

My green drink has cucumber, kale, spinach, parsley, 1/2 green apple, spirulina & wheat grass powder, 1 scoop of gluten free vanilla protein powder, ice green tea, almond milk, & coconut milk.My green drink has cucumber, kale, spinach, parsley, 1/2 green apple, spirulina & wheat grass powder, 1 scoop of gluten free vanilla protein powder, ice green tea, almond milk, & coconut milk.My green drink has cucumber, kale, spinach, parsley, 1/2 green apple, spirulina & wheat grass powder, 1 scoop of gluten free vanilla protein powder, ice green tea, almond milk, & coconut milk).

5) lunch: salad (green olives,green apples, tempeh, yellow peppers,swiss chard, spinach, flax seeds, avocado, carrots, tomato, garlic, green onion, garbanzo beans, brocolli, and for dressing a 1-1/2 tbs of exra virgin olive oil with squeezed lime).

6) snack: green drink with 

My green drink has cucumber, kale, spinach, parsley, 1/2 green apple, spirulina & wheat grass powder, grounded flax seed, beets, 1 scoop of gluten free vanilla protein powder, spirulina powder, ice green tea, almond milk, & coconut milk).

7) din din: green drink followed by a raw veggie & fruit smoothie :-) (parsley, celery, lemon, green apple, spinach, kale)

My smoothie before i grounded it up in the nutri-bullet

My preparations

THIS IS SO TRUE

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#24 A Healthy Lifestyle Is A Goal In Itself

Welcome to the Cleanse & Fitness home remedy detox program #24 :-)

Don't forget to subscribe to my newsletter by clicking here! 

Always drink plenty of water (if you can't drink a gallon a day, then stay hydrated to avoid being thirsty)

Please let your friends know about this blog :-)

My day begins:

1) my new liver detox (ph balancer) on an empty stomach first thing when i wake up: in a cup, put 1 tsp of baking soda, 1 tsp of organic molasses, 1/2 lemon, 4 sprinkle dashes of powdered cayenne pepper, 1 cup of water (or alkaline water).

- this is the molasses i use- 

2) breakfast: gluten free oatmeal, goji berries, chia seeds, walnuts, almonds, grounded flax seeds, gluten free chocolate protein powder, add almond milk & you have a yummy cereal

2) my workouts: simultaneously teach & workout mat pilates & a cardio conditioning class. Then go teach a class on Fitness & Nutrition class at Mount Saint Mary's College and end it with a little workout to give college students ideas on how to make a workout work for you during a hectice schedule :-)

3)My recovery green drink (recipe on my previous posts. so yummy, filling, & fat-burning), plus I snacked on goji berries with some snacks by the brand called 'go raw real live food' (can be purchased at any health food store) which has All organic ingredients such as sprouted flax seeds, sunflower seeds, sprouted sesame seeds, organic jalapenio, cilantro, lime juice, spices, celtic sea salt, & garlic - all compressed together to make it look like a chip.

Click here to check out some motivational testimonies

4)Lunch: all raw organic red leaf lettuce, spinach, brocolli, apple, green olives, chopped garlic, tomato, carrots, avocado, flax & chia see - dressed with lime & tbsp of extra virgin olive oil.

5) snack: another green drink & hummus. This green drink has all fresh Organic, Spinach, Kale, Celery, Parsley, Arugula, Carrots, Apple, Banana, Blueberries, Strawberries, Quinoa, Chia, Whole Grounded Flaxseeds, Chlorophyll, Bee Pollen, Spirulina Powder, Freeze Dried Wheat Grass,Super  Green Drink Powder berry flavored, Gluten-Free Vanilla Protein Powder, Coconut Oil, Egg White, Almond  Milk, Carnitine Powder, Glutamine Powder, Pumpkin Seeds):

Homemade hummus: Garbanzo beans, olive oil, lemon juice, put a lil bit homemade pico de gallo, green onions, cilantro, a lil bit of tomato, blended it in the nutribullet (i used a lil bit of the juice from the garbanzo bean). I dipped some baby carrots into the hummus & niam niam. It was yummy!

For those of you wondering what workout you're gonna do today or tomorrow, improvise or make up your workouts.

Just make sure you get at the least 150 minutes of moderate to vigorous-intensity exercise per week:

*Moderate intensity: brisk walking

*Vigorous intensity: jogging, cycling, playing sport

*Along with aerobic exercise, squeeze in at least two strength training sessions per week

*Include all major muscle groups: legs, hips, back, abdomen, chest, arms

*Aerobic exercises protect your heart (your heart is a muscle that is important keep strong)

*Strength training keeps your muscles & bones strong

*Things you can do at home:

Jog in place

Junping jacks

Kickboxing

Jump rope

Chair dips

Push ups

Crunches

Squats

Lunges

And the list can go on & on :-)

6) Din Din time:

Baked cauliflower, a dash of himalayan salt, & eat away. What a yummy dinner.

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#23 A Healthy Lifestyle Is A Goal In Itself

Welcome to the Cleanse & Fitness home remedy detox program #23 :-)

Don't forget to subscribe to my newsletter by clicking here! 

Always drink plenty of water (if you can't drink a gallon a day, then stay hydrated to avoid being thirsty)

1) my new liver detox (ph balancer) on an empty stomach first thing when i wake up: in a cup, put 1 tsp of baking soda, 1 tsp of organic molasses, 1/2 lemon, 4 sprinkle dashes of powdered cayenne pepper, 1 cup of water (or alkaline water).

2) had some munchees before breakfast:  all organic almonds, walnuts, pecans, goji berries, & fresh pineapple

3) breakfast time:

My green drink has cucumber, kale, spinach, parsley, 1/2 green apple, spirulina & wheat grass powder, 1 scoop of gluten free vanilla protein powder, ice green tea, almond milk, & coconut milk.

4) today I rest :-)

5) snack with sone tea:

Guacamole (i made: avocadoes, fresh chopped garlic, onion & tomato, himalayan salt, one squeezed like), rice tortilla toasted in the toaster oven, & some gymnema tea

My tea along with some supplaments

6) Lunch time. I am always getting creative with my meals & my workouts. Here's my very own salad. Can you improvise & come with your own salad & give me your recipe?

7) had two of these for din din. Green drinks. Recipes on previous posts

I'm about to launch my online one-on-one personal training & pilates-fusion training sessions where you won't have to leave your home. You know that sometimes it ain't easy getting to the gym, right? Then i'll come to you (healthy meal plans included in my online personal & or pilates/fusion training sessions.

Your training sessions will always be confidential & private. Subscribe to my newsletter so that you'll be the first one to be notified with it launches, as we're tuning up some things here (technical tune-ups that is. software installing & learning, but almost sponging it all). 

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