Hello, I have been gone for a while not updating this website. Well, here is the reason why I had a beautiful daughter Karina Marie. She is 4 months now and I enjoy every minute of it and cannot imagine life without her. She is my joy! We are finally getting into a routine so [...]
Inverted Rows are one of my favorite back exercises. They work your upper-back, lats & traps. They also work your biceps muscles and several small muscles in your back. In the video, I am doing the easier version with the knees bent that is great for beginners. If this is too easy, you can keep [...]
I have had a bag of frozen spinach and broccoli on the bottom of my freezer for a while and wanted to use it so I made this soup. I just used stuff I had at home. To make it better, you can exchange the bouillon cubes with chicken or vegetable broth. It is quick and tasty [...]
Are you looking for a salad that is different? Then you definitely have to try this Saffron Chicken, Boiled Lemon and Green Bean Salad by Ellie Krieger. She has a show on TV called Healthy Appetite and has some great recipes and ideas. I also like that she always tells you tips on how [...]
This is the 4th part of the Get Fit for Summer Series.It is a circuit training where you repeat all of the exercises without taking a break between them. You will need a set of dumbbells for the workout and a mat. We used 8lbs but if you are a beginner you can start with 5 [...]
March 8th, 2012 
admin Hello,
I have been gone for a while not updating this website. Well, here is the reason why 
I had a beautiful daughter Karina Marie. She is 4 months now and I enjoy every minute of it and cannot imagine life without her. She is my joy!
We are finally getting into a routine so I will be updating this website regularly with new exercises, workouts and recipes.
October 20th, 2011 admin Note: description to all exercises coming soon …..
Bulgarian Lunge/Split SquatsStep Ups
Squat and Reverse Lunge Combo
Squat and Lunge Back Kick Combo
Sumo Squats with Reverse Flys
Square Jump Squats
Resisted Side Steps
October 20th, 2011 admin Note: description to exercises coming soon…..
Triceps Kickbacks
Triceps Overhead Extensions
Triceps Dips
August 6th, 2011 admin 
Inverted Rows are one of my favorite back exercises. They work your upper-back, lats & traps. They also work your biceps muscles and several small muscles in your back. In the video, I am doing the easier version with the knees bent that is great for beginners. If this is too easy, you can keep your legs straight to make it more challenging.
Grab onto the bar, hands slightly wider than your shoulders. Fully extend your arms, straighten your body, maintaining a neutral spine throughout the whole exercise and make sure to keep your abdominals tight Pull yourself up until your chest touches the bar, exhale. Make sure to focus on using your back muscles as you pull yourself up, not only your arms. Pause briefly at the top, then inhale and return to the starting position. Repeat….
June 28th, 2011 admin 
I have had a bag of frozen spinach and broccoli on the bottom of my freezer for a while and wanted to use it so I made this soup. I just used stuff I had at home. To make it better, you can exchange the bouillon cubes with chicken or vegetable broth. It is quick and tasty so I will be definitely making it again.
For this soup you will need:
16 oz bag frozen broccoli
16 oz bag frozen spinach
1/2 yellow onion, chopped
1 tbsp olive oil
1/4 cup whole wheat flour
3 cups water
2 cups milk (I used 2% organic)
1 cube chicken bouillon
1 cube vegetable bouillon
3 cloves minced garlic
dash of Celery Salt,
dash of Cayenne Pepper,
dash of Nutmeg,
dash of Thyme
Goats cheese to sprinkle on top (optional)
In a saucepan heat olive oil and sautee the onion. Add 1/4 cup of flour and cook for about a minute, add 3 cups of water and whisk until the flour dissolves. Add frozen broccoli and spinach, cook for 5 minutes. Add bouillon, garlic, celery salt, nutmeg, thyme, cayenne pepper and cook for another 5 minutes until the broccoli and spinach is cooked. Add milk, cook for another 2 minutes. Pour soup into a blender and mix together until smooth (I like a bit of texture so I only blend about 3/4 of the soup). Pour back to the saucepan and cook for another 1-2 minutes until soup thickens. Enjoy!
June 21st, 2011 admin
Are you looking for a salad that is different? Then you definitely have to try this Saffron Chicken, Boiled Lemon and Green Bean Salad by Ellie Krieger. She has a show on TV called Healthy Appetite and has some great recipes and ideas. I also like that she always tells you tips on how to prepare the meal and also shares healthy facts about each ingredient she is using. For example, did you know that lemon is an excellent sources of vitamin C, B6, potassium, folic acid, flavonoids and
that the white part of the lemon called the “pith” contains the outstanding phytochemical, limonene. Limonene have anti-cancer effects and help increase the level of enzymes that detoxify carcinogens and is believed to reduce and prevent certain types of skin cancer.
I have been looking for a salad recipe that is light and when I don’t have to use bunch of cheese and dressing to make it taste better or different. When I made this I was surprised with its taste and I loved the way I felt after eating it – I felt so light and healthy, it was amazing. The boiled lemon really gives the salad a different taste.
Ingredients
1 lemon, preferably unwaxed
1 1/4 teaspoons salt, plus more to taste, divided
Pinch saffron
2 tablespoons finely chopped mint leaves
1 clove garlic, minced
3 tablespoons lemon juice, divided
1/4 cup olive oil, divided
1 1/4 pound skinless boneless chicken breast, pounded to 1/2-inch thick
1 pound green beans, washed and trimmed
Cooking spray
2 tablespoons finely chopped fresh thyme leaves
1 tablespoon honey
Freshly ground black pepper
Directions
Prick the lemon in 3 or 4 places with a fork and place in a small pot with 1 teaspoon of salt and cover with water. Bring to a boil, cover and simmer for about 50 minutes or until the lemon is very tender. Drain and set aside to cool.
In the meantime, mix the saffron, mint, garlic, 1 tablespoon of lemon juice, 1 tablespoon of olive oil and 1/4 teaspoon of salt in a small bowl. Pour the marinade into a sealable plastic bag, add the chicken and let it marinate while you prepare the other ingredients.
Steam the green beans for 4 minutes and set aside to cool. Cut into 1/2-inch pieces.
Preheat a large skillet or grill pan which has been sprayed with cooking spray. Cook the chicken for 3 to 4 minutes on each side, or until cooked through. Set aside to cool. Cut into bite-sized chunks.
Slice the ends off of the lemon and slice it in half lengthwise. Scoop out the pulp. Slice the peel thinly and then again into 1/4-inch pieces.
In a large bowl, combine the chicken, lemon, green beans and thyme. In a small bowl combine the rest of the lemon juice and the honey, whisk in the remainder of the olive oil, and season with salt and pepper, to taste. Pour the dressing over the salad and toss to combine.
June 20th, 2011 admin This is the 4th part of the Get Fit for Summer Series.It is a circuit training where you repeat all of the exercises without taking a break between them. You will need a set of dumbbells for the workout and a mat. We used 8lbs but if you are a beginner you can start with 5 lbs and if you are advanced you can use 10-15 lbs dumbbells.
Repeat all of the exercises above 2 times if you are a beginner and 3 times if you have been working out for a while.
Lunges with Shoulder Press – hold dumbbells in your hands shoulder height, step forward into a lunge, make sure to keep your back straight, shoulders above hips (don’t lean forward), abdominals in tight and your knee above the ankle. Exhale as you press dumbbells up above your head, decrease and step back into starting position while inhaling. Repeat on the other leg. 20 reps total
Push Ups – can be performed on your toes or knees. We did them on the knees because they are still too hard on toes. Your hands are little bit wider than shoulders, your body in one line, keeping the back straight and abdominals in tight. Inhale as you lower your chest towards the floor. Exhale as you push up. Repeat. 15 reps
Prisoner Squats (singles, doubles, pulse) – Perform 10 single squats, then 10 double squats when you pause half way down, then get as low as you can, half way up and back to the starting position. Then get as low as you can while maintaining a proper form and pulse for another 10 reps. Squats are a great lower body exercise. When doing squats, make sure you keep your feet shoulder width apart, as you push your hips back get as low as possible while keeping your back straight, knees in almost 90 degrees. Make sure to pull your belly button in on the way down as well, inhale. Exhale and go back to the starting position pushing through the heels. 30 reps total
One Arm Back Row – start with your feet apart, supporting yourself with your elbow on your thigh. Hold dumbbell in the other hand. Exhale as you row (bring the dumbbell up towards the side of your body) and inhale on the way down, slowly lowering the dumbbell to the starting position. Make sure to keep you back straight and core tight. 10 reps each arm
Courtesy Squats with Biceps Curl - start with your feet shoulder width apart holding dumbbells in your hands. Step back diagonally, lowering your hips. At the same time do a biceps curl. Back to the starting position and repeat on the other side. 20 reps total
Burpee (no push up) – squat down, put your hands on the floor, jump back into a plank position, jump forward and hop up. 10 reps
Triceps Dips - start width your feet flat on the floor and hands directly under your shoulders (table top position). Inhale, bend your elbows and exhale on the way up. Repeat. 15 reps
Scissors Jumps – jump as fast as you can switching your legs, 50 reps
Note: consult your physician before starting any exercise program.
June 8th, 2011 admin 
Fitness is my passion and so it’s workout clothes. I always look for new cute stuff and decided to share some of my finds and cool fitness gear with you.
I always liked the cw-x running tights. They don’t only look cool but are very functional. They are designed specifically for people that need extra knee support. The patented Kinesio Support Web bands together the muscles and ligaments of the lower leg to stabilize the knee and reduce vibration for increased efficiency. The Kinesio Support Web also harnesses the midsection, supporting the lower abdominals, hips, and back to channel power through the core.Variable compression facilitates circulation during and after activity, minimizing lactic acid buildup so that you can be active longer and recover faster. http://www.zappos.com/cw-x-3-4-stabilyx-tight-black-periwinkle-stitch
The next one I found was this pretty aqua blue Vero Bra by Moving Comfort from Athleta. It is wireless with front powermesh vents for breathability. In the reviews it says that it provides enough support for running. Some people say they love it, others hate it. I would give it a try http://athleta.gap.com/browse/product.do?cid=46912&vid=1&pid=819379
Arm sleeves/warmers are becoming more and more popular between runners. They have been used by cyclist for years and now have become staples for runners. They are used to keep your arms warm during runs without the bulk of a jacket. If you get too warm you can roll them up and put to regulate your temperature without having to take your jacket on and off. They are also designed to reduce muscle vibrations and increase blood flow. Aren’t those blue polka dot cute as well. On the website that I found them on they say that they can be used for running , cycling, triathlon, golf, paddling, yoga, waking, other sports. http://store.runningskirts.com/azuredot-arm-sleeves
Have you seen the new Nike Air Max running shoe? They are going to be great for running during the summer. The Air Max 2011 has taken the Fuse material previously used on a basketball shoe and combined it with Aix Max technology to create the ultimate running shoe. The Fuse material has the breathability of mesh and the durability of a leather upper to make the perfect combination. The 360 Air Max unit provides a lightweight design and comfortable ride. http://www.finishline.com/store/product/nike-air-max-2011-womens-running-shoes/_/A-32261?categoryId=cat10005&productId=prod673836
May 26th, 2011 admin 
You will need:
2 ¼ lbs small eggplant, cut in ¼’ slices
1 ½ tsp olive oil
1 clove garlic, sliced
2 lb tomatoes, chopped
20 fresh basil leaves
½ tsp black pepper
3/4 cup freshly grated Parmesan
olive oil spray
Heat oven to 400°F. Spray 2 nonstick baking sheets with olive oil. Put eggplant on pans and brush with olive oil (I used the olive oil spray to prevent using too much oil). Sprinkle with ¼ teaspoon of salt. Bake 30 minutes until softened.
In the meantime, heat 1½ teaspoon oil in a pan, add garlic and cook, stirring frequently for 1 minute. Add tomatoes, basil, pepper and the rest of the salt. Cook until sauce is thickened and reduced to about 2 cups, about 15 minutes. Transfer tomato mixture to food processor and puree until nearly smooth.
Coat bottom of 8′x8′ baking pan with ½ cup sauce, add one-third of the eggplant, top with another ½ cup of the sauce and 3 tbsp of grated Parmesan cheese. Repeat twice, ending with the remaining cheese. Bake until browned for about 30 minutes. Let rest 10 minutes before serving.
May 26th, 2011 admin 
This is the 3rd workout of the series Get Fit For Summer. This time we are doing interval training. Each exercise is performed for 1 minute with maximum effort maintaining a proper form.
Repeat following exercises 3 times:
1 min of:
Jump Rope
DB Squat Thrusters
Lunge Back Kick (each leg 30 sec)
Plank and Back Row
Chest Flys with Bridge
Reverse Plank
Superman
Jump Rope – jump rope for 1 minute, if you cannot jump rope or don’t have a rope, than you can run in place or do high knees instead.
DB Squat Thrusters – hold dumbbells at your shoulders and squat down as low as you can, keeping your back straight, pull your belly button in, keep your heels
down and make sure your knees don’t go over your toes . Inhale on the way down and exhale on the way up pressing through your heels. As you exhale press the dumbbells above your head.
Lunge Back Kick (each leg 30 sec) – inhale and make a long step back with your right leg and lower your body, make sure that heel of your left leg is down and your knee above your ankle. As you exhale kick your right leg up and try to touch the fingers of your right arm. Repeat.
Plank and Back Row* – start in a plank position on your hands and knees (for harder version on your toes). Hold dumbbells in both hands, make sure you keep your hands directly under your shoulders, keep pulling your belly button in and back straight. As you exhale, row with your right arm, contracting the back muscles, inhale on the way down. Repeat with your left arm.
Chest Flys with Bridge – start on your back with knees bent, feet flat on the floor holding dumbbells with your arms on the floor slightly bent. Exhale, lift your hips as high as you can, contract your glutes. At the same time do a chest fly – bring the dumbbells together above your chest. Inhale lowering your hips and arms to the starting position.
Reverse Plank* – start laying on your back and lift yourself up, holding on your heels and hands for one minute. If this is too hard, you can bend your knees and hold in that position. Make sure your hands are directly under your shoulders.
Superman – lay down on your stomach, exhale and slowly lift right arm and left leg as high as you can, contracting your back muscles. Inhale on the way down to the starting position. Switch arms.
* When you do planks, make sure to breath. Don’t hold your breath.
