Thursday, June 20, 2013

Top 10 Tips for Shopping on a Healthy Budget

Eating healthy doesn't have to be expensive or put a beating on your wallet.  OF COURSE NOT!!!  Below I have some the TOP 10 TIPS to have you save money on your grocery bill.

  1. Never Go to the Grocery Hungry!!! <---trust me on this one.  You will save much more money!!
  2. Aldi's Grocery - Each month they have great sales on Vegetables, Eggs, and other Produce.  Example: Multi-Colored Bell Peppers are $1.49 for 3 as opposed to other stores being $3.49+.
  3. Farmers Market - Healthy and Fresh deals and A great way to support local farmers as well as save money on local produce.
  4. Walmart will price match other stores - Be sure to have the current ad with you during check out
  5. Costco and Sams - Buying in bulk is a huge money saver.  ex. 10lbs oatmeal $8
  6. Coupons - Use coupons to help save money...saving .25 cents here and there will add up
  7. Write out a grocery list - Be sure to buy only the things you NEED
  8. Subscribe to a local newspaper to receive local grocery store ads
  9. SALES SALES AND MORE SALES - Keep your eyes peeled for sales

Wednesday, June 5, 2013

5 Keys to Increase Self Motivation

Hey there, I hope you are having a wonderful day and Thank you for visiting my blog page today.  I am very excited to share with you "5 Keys to Increase Self-Motivation".  Before we move forward, I would like for you to think about the word KEYS <------..............Good!! I think we are ready now. Are you ? LOL!! just kidding.  Many of us have doors that are closed tightly and shackled with LOCKS.  The challenge is to unlock the doors to be able to move forward in a POSITIVE direction.  In order to do so, one must have......wait for it!!!!  KEYS!!!! Here are the following keys that I have used personally, as well as, my clients.

Keys:1.  BELIEVE that YOU do not have to finish where you start.2.  DREAM BIG - Give yourself something to fight for daily.3.  Set Small Goals - Victories in small goals will lead to BIG and POSITIVE CHANGES4.  WORK HARD - Anything worth having is worth working hard for.5.  Find a Mentor - Someone that has knowledge and skills to help you achieve your goals.  In orther words: someone who has been there and done that.

Eric Rodgers
Xtreme Fitness
NASM Fitness Nutrition Specialist
AED/CPR Certified
Fitness Blogger 

Friday, April 5, 2013

Wednesday, August 8, 2012

Are your workouts boring??!!!! Take it OUTSIDE

Many Great Benefits to Sprinting Outside
Fat Loss
Recommended Dosage of Vitamin D from the sun
Change of scenery will help adherence to your program

Tuesday, August 7, 2012

Thank You for being patient

Right now my blogger is under construction and will be undergoing many changes in the coming weeks.  Thank you for being patient. be on the lookout for the new design and upcoming content :)

Monday, July 16, 2012

Do I Have A Choice? ....YES YOU DO

Step 1 - Determine Goals and Dreams
After receiving many emails about reaching success, I wanted to touch base on a few things that will help you reach your overall goals and dreams.  The first question to ask yourself is "What are my GOALS and DREAMS?". At this point, you should be writing everything down and establishing the pros/cons, realistic/unrealistic...etc. Once you have established whatever those may be, then you want to create a PLAN of ACTION.  Have you ever seen a PLAN OF ACTION? 
I am just kidding

Step 2 - Create a Blueprint - Best part about a blue print is that you can change it at any time!!!!
All of us will face obstacles in our journey to SUCCESS..I can promise that all day!!!!  The question is..Are you going to allow this to stop you? defeat you for good?...the list goes on forever.  It is up to you to decide where you want to be in life.  Dont get me wrong! it may take you years to acquire what you are looking for; therefore, you MUST be WILLING to endure all obstacles, WORK HARD, BE CONSISTANT, and BELIEVE IN YOURSELF

The Time has come to put your plan into action.  Here is where the fun begins!!!!!  Every blueprint is not set in stone which is the BEST part.  You have the power to alter things at any time.  I can not tell you how many times I have changed my blueprints in order to succeed.  NOTE: If you FAIL along the way, you know that you are on the right track to succeeed.  IN ORDER TO SUCCEED, YOU MUST FAIL.  The most important tip when creating a blueprint is NEVER DOUBT YOURSELF.  Go into the plan with an open heart,mind, and willingness to SUCCEED.

Step 4 - Inspire Others With YOUR JOURNEY.
Inspiring others is the greatest gift to give.  Show others that they too can become successful no matter what.  


Sunday, June 17, 2012

High Protein Sweet Potato Pancakes

Ingredients Needed:
4 oz Sweet Potato
4 Egg Whites
1 Scoop Vanilla Protein Powder ( I used Biox Protein Fusion - Vanilla )
1/4 Tbsp Cinnamon

How to Make:
1. Mix all ingredients until mixture has thickened.
2. Use a non stick skillet or pan
3. Pour batter into skillet/pan and cook until bubbles appear then flip to other side for about 2-3 minutes or until desired look.
4.  Once you are finished you can top with fresh berries or Sugar Free Maple Syrup ( optional )

Calories Total: 311  Pretien: 42g  Carbs: 27g  Fats: 3
Protein: Protein Powder, Egg Whites
Carbohyrates: Sweet Potato

Wednesday, June 13, 2012

25 Ways to Stay on Track

  1. Be specific about your goals. ( Gaining Muscles, Leaning Down, Lift Heavier, etc..)
  2. Keep a Workout Journal - Tracking progress is essential when reaching your goals.
  3. Keep a Food Journal - Nutrition is 80% of the battle; therefore, a journal is necessary .
  4. Workout with Friend - Having a partner can give you the EXTRA push to go harder.
  5. Remove ALL  negative people, places, and things from your life.
  6. Take your workout outside - A small change in environment can make a big difference
  7. Be Realistic about your goals - ( ex. Drinking More water, increasing vegetables, increase exercise time, Losing 1-2 per week)
  8. Let your friends and family know about your goals..establish ACCOUNTABILITY
  9. Listen to Music - It has been proven that different genres of music are great to push through a workout.
  10. Prepare your food in Advance - Pick 2-3 days out of the week to prep your veggies, leans meats, and other healthy foods in advance.  
  11. The night before work, pack your food for the day.  Helps to save your health and money.
  12. Join local classes such as Spin Class,  Zumba,  Bootcamp, Cross Training, etc..Change is always great to keep from becoming bored.
  13. Hire a Certified Personal Trainer to help learn more about Nutrition and Exercise
  14. Read books about different types of training if you choose to workout alone.
  15. Find different trails to run or connect with a local running group that meets regularl
  16. Once a goal is reach, ALWAYS set a new one ( If you can run a mile go for 1.25 miles, run it in a faster time , etc..)
  17. Keep track of your body measurements: Neck, Shoulders, Chest, Waist, Hips, Thighs, Calves
  18. Nutrition Tip: When it comes to veggies, try adding different colors to your plate ( Ex. Using Multicolored peppers for fajitas is a great way to liven up the dish )
  19. Write down exercises that you enjoy
  20. Take Progress Photos - Visual change is best way to see that you are track
  21. Keep a positive mindset
  22. Surround yourself with POSITIVE like-minded people
  24. Have FUN with YOUR JOURNEY
  25. Reach out to inspire others.