Exercises for Muscle Maintenance

Exercise, workout, cardio, yoga and the other form of practise will help you maintaining the body weight. When it comes to the maintenance of your muscle there are strict diet and exercise which you need to be focused. Muscles get loosen very easily one wrong move and the entire effort will go on toss. Muscles are all over your body and it won’t take more than 30 minutes for you to maintain it and if it’s done rigorously than even twice a week would be sufficient.

There are over 500 muscles in your body which pump in the blood throughout below exercise will help you to work upon particular muscles to help in maintaining them.

Push ups– There are multiple variations of push ups and these helps in maintaining the chest, abdominals, shoulders and arms muscle.

1. Lie down on the floor by keeping your ankle straight and knees all high.

2. Place your palms on the floor with a bit of the sides in front of your shoulders.

3. Keep your chest and chin tucked and face towards the floor.

4. Lift your body by balancing your arms and feet. Repeat it for around 10 times relax by lying down for some time.

Squats– It helps in strengthening the entire body but this is wonderful for thighs, hips and buttocks muscle.

1. Stand on the feet by keeping things apart from each other.

2. Bend a little to the back and go on your heels with hands on the hips.

3. Make a chair like posture and breathe in and out for a better focus keep counting your breathe.

Arm press– This could be done with or without the equipments, this support the arms and shoulder muscles.

1. Pickup the dumbbells or a ice freeze bottle covered with a napkin in each hands, sit on the chair which is firm and comfortable to support your back.

2. Place your feet on the ground, maintain the gap between your chair and the back.

3. Bend the elbows and raise the dumbbells or ice bottle up and level them to your ears.

Plank– there are around 50 variations in plank, when the routine exercise gets boring try all the variations. Abdominals, shoulders, chest, lower back, buttocks, and thighs muscles are the basic that is covered under plank.

1. Lie on the ground, hands straight keeping the elbow apart.

2. Place the balance on the forearms and toes.

3. Pull your abs and focus on the hips and do not let it drop.

Running is another form of muscle exercise which strengthens the legs and hips muscle. Nordictrack freestride trainer FS7i reviews and Nordictrack Treadmill Reviews will give the best review about brands and the products for all those who don’t prefer jogging on the road or in any public area.

Black Friday Deals with Beachbody

Good Morning! Black Friday has come early for my clients and new clients with Beachbody. I can not tell you how excited I have been for this sale. These are some of the best prices we will see all year. Some of the workout DVDs are even $5.00! This deals would make for amazing stocking stuffers for the fitness lover in your life.

Click here to check out the deals but do not wait, these products tend to sell out very fast!

Black Friday Deals
Black Friday Deals


Black Friday Deals
Black Friday Deals

Get ready to start your New Years Resolution goals today!

Hit Your Health Goals With Some High-Tech Help

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With the holidays just around the corner, you have to be proactive about your health and build good habits now, before you’re surrounded by platters of temptation and eggnog. But committing to a workout routine will only get you so far because exercise is only half of the equation.

When it comes to food, garbage in equals garbage out. Keeping a food diary can greatly help to hold yourself accountable. Luckily, the following devices, apps and programs are making this easier than ever before.

Jawbone UP3

While Jawbone built its reputation on tracking steps and sleep, their latest version is packed full of other features. One of the UP3’s most notable features is a food log in its companion app. With a clean and crisp display that makes this process as simple as possible, it features a bar code scanner and a photo function, so you can take a picture of your meal as well as manually input nutritional information. Once you enter your meal, the app provides a Food Score, so you know how healthy of a choice it was in terms of your overall health goals.

Price: $179.99


Nutrino takes the guesswork out of what you need to eat to reach your health goals. Simply enter your goal and the program works its magic to create a completely personalized meal plan. It also features a highly detailed food diary, so you can track your meals over time. Nutrino is especially useful if you have food allergies or dietary restrictions, as the meal plans can be custom-tailored to meet those needs.

Price: Free


In an age where you can track everything from your steps to your sleep patterns using a variety of apps and devices, Apple’s native iOS Health app is a welcome simplification if you’re an iPhone user. While the app is capable of tracking everything from your nutrition intake to your reproductive health stats to your heart rate, daily steps and sleep, the real value in Health lies in being able to aggregate data from all of your other health and fitness apps and devices into one place. You can quickly link your favorite tracking apps to Health, where everything syncs seamlessly and displays in a cohesive, easy-to-understand format. The latest Health app features are optimized to perform best on the new iPhone 6s, so you’ll want to upgrade your device to get the most out of this app.

Price: Free

Weight Watchers Online Plus

While hearing “Weight Watchers” may give you flashbacks of cheesy ’90s commercials promoting the brand, this evidence-based method for teaching healthy eating habits has gotten a face-lift in recent years, and now even Oprah is using it. Although the company’s previous model required attending in-person meetings, you can now participate entirely online using their OnlinePlus program. It includes access to an eight-week video series to learn healthy habits, 24/7 chat with its experts, customized meal plans, recipes and an online community of other participants for added support. This web-based interface also features integration with many popular fitness wearables, so you can get credit for your activity in Weight Watcher’s signature PointsPlus values.

Price: From $4.91 a week for a three-month plan


If you are looking for a comprehensive food diary companion to your activity logs and you like to think in terms of calories, MyFitnessPal is for you. Available for iOS, Android, Windows and Blackberry, its accessible for a broader audience, which has partly attributed to its widespread success. MyFitnessPal boasts the world’s largest calorie and nutrition database with over five million foods. This massive database makes it easy to log everything you eat and drink, so you can get back to your workout.

Price: Free

Motivation Monday: Change your life

It is Monday and in my social media circles that means it is time to get motivated. You know “Motivational Monday”??

I love Monday and I am going to tell you why. Monday rocks. It is the first day of the week, a time to make new goals and to really start fresh if you need to. Why do a lot of people hate Monday?

The obvious reason is that they have to go to work on Monday morning. I am telling you if you love what you do, is that really all that bad?

Find something that really lights a fire under you. Find your passion. It took me a really long to time to get to that place but I am finally there and I can tell you that it is such a relief to love every day. I mean I am obviously human and have bad days but there is absolutely something awesome in everyday.

You could attribute my change of attitude in that fact that I now work from home. I will admit I am really lucky to be able to do so. This all really started when I had o stay home and wait for my residency after moving to the States. This blog was what really kept me from going stir crazy. Then the amazing thing happened, people started reading it. The other great part is that people started to offer me jobs that pertained to my blog. I had a hobby that I loved and I was making income on it.

After blogging for a while, I had also made some incredible relationships within the fashion and fitness community. Most of these relationships flourished over social media. Social media is totally awesome if you know how to use it properly and I love it. I have many new friendships and work relationships that I would not have if it was not for Twitter, Facebook and Instagram. This also lead me to my biggest passion: fitness coaching.

I met some fabulous people within the fitness community on Instagram and I started to think about becoming a Beachbody coach. Yep, a beachbody coach. I know there are tons of them out there and lot on Social Media. Why did I want to be a beachbody coach?

Simple answer: Beachbody works. I used Beachbody programs to help myself lose my baby weight and it worked. Not only do beachbody programs work, they can inspire you to want to help other people to do the same. Beachbody has this incredible program that allows you to help others through the programs and to keep them on track in their weight loss journey. I became and coach and have not regretted it even for a second.

The other amazing part of being a Beachbody coach has been being part of a team. I would love to talk to you about being a part of this amazing experience. If we are the right fit and you are serious, I would love to mentor you in the start of your Beachbody coaching business. Shoot me an email at nycfitfoodfashion@gmail.com and let’s chat!



Feature Challenge Group November : Cize


Get into great shape at home with Shaun T’s newest, intense dance fitness program. You’ll have so much fun challenging yourself to master the dance choreography during this 4 week program that you won’t even realize you are getting a great cardio workout. CIZE truly is “The end of exercize.”

In each routine, Shaun breaks down challenging moves step-by-step, and builds them into a full dance sequence in just 35-40 minutes. So, while you are mastering the dance moves, you’ll also be burning fat and calories.

I will be running my first Cize challenge group in November and I would love for you to join me! Email me at nycfitfoodfashion@gmail.com or message me on my Facebook page and let’s get you registered. Get ready for lots of FUN, DANCING and loads of laughs together!

What are the commitments for a CIZE Challenge Group?


Approximately 35–40 minutes a day (7 days a week, including 1 day of rest per week), 28 days total.


Follow the EAT UP! Meal Plan for simple, healthy recipes and to learn how to eat the right portions, so you can lose weight and reach your fitness goals without depriving yourself.

Progress Tracking:

Take photos and measurements on Days 1 and 28 and record your results on the Measurement Tracker on the Beginner or Advanced Calendar.


October Challenge Group: PIYO


When looking for good workout routines, Beachbody Challenge Packs are the complete package. They offer total support for achieving health and fitness goals. The formula? Fitness + Nutrition + Support = Success. With the PiYo and Shakeology Challenge pack, you will receive the PiYo fitness program, one of six delicious Shakeology flavors, and a FREE 30-day trial membership to the Team Beachbody Club, where you will find all the support that you need to complete The Challenge along with the ability to stream PiYo workout routines on your laptop, tablet or phone!

Carve an intensely defined physique—without jumps, without weights, and without straining your joints. Using your body weight, you’ll perform low-impact, high-intensity movements inspired by Pilates and yoga. The result? Long, lean muscles, a high, firm booty, and tight, flat, sexy abs. With PiYo, you’ll work every single muscle to stabilize, stretch, and strengthen every inch of your body. And since Chalene Johnson cranked up the speed and the fun, you’ll burn crazy calories while you’re at it.

Shakeology® is the most delicious, nutrient-dense superfood-packed protein shake on the planet. It contains more than 70 natural ingredients derived from rich, nutrient-dense whole-food sources from around the world. The Healthiest Meal of the Day comes in 6 flavors: Chocolate, Chocolate Vegan, Strawberry, Tropical Strawberry (Vegan), Vanilla, or Greenberry.

Why should you invest in this challenge pack:

  • This is Beachbody’s lowest price for the PiYo and Shakeology Challenge Pack.
  • PiYo is low impact, yet high intensity PLUS the base kit requires no equipment!
  • Superstar trainer Chalene Johnson will help you get an ultra-lean and intensely defined physique—without bulking up or straining your joints. Using your own body weight, you’ll carve every muscle. It’s low impact, yet high intensity. No weights. No jumps. Just hardcore results.
  • Using your body weight, you’ll perform low-impact, high-intensity movements inspired by Pilates and yoga. The result? Long, lean muscles, a high, firm booty, and tight, flat, sexy abs. With PiYo, you’ll work every single muscle to stabilize, stretch, and strengthen every inch of your body.
  • Shakeology can help you simplify your nutrition plan, lose weight, reduce junk food cravings, increase your energy and improve digestion and regularity.

I will be running this group via a private Facebook group for 30 days! If you would like to register the PIYO please click here. If you want more information email me at nycfitfoodfashion@gmail.com


21 Day Fix Challenge Group-July 2015


I am looking for 20 ladies that want to completely change their bodies. You do not need any complicated equipment.. No heavy weights (unless you are at the level!) .. Never step a foot into a gym… You never have to leave your house!! This sounds like a dream come true… Right??

All you need is 30 minutes a day and we will help you tone your body and learn how to control your portions with our amazing portion control containers. There is no counting calories, points or grams of fat. You will not be hungry!

The start date is July 20th. You can be from United States or Canada to join our challenge group. I know that your time is precious, you can do your workout in your own home and at your own convenience. You will have me available to you everyday, to keep you on track and on the way to meeting your goals. I will walk you through every step and I promise it will be fun!

If you want to make this your healthiest year yet and are ready to commit to being fit, I want to work with YOU! I am looking for 20 ladies that are really serious about changing their lives. Ladies that are looking to be stronger, healthier and feel like the best version of themselves. This program is not free,  it includes:

  • 21 Day home workout program on DVD
  • Color coded portion control containers
  • 30 days of Shakeology to help you with your sugar cravings
  • Your own personal coach, Me!
  • Access to a private FB challenge group
  • 30 day trial membership to Beachbody on Demand (you can stream your workouts)

I’ve helped dozens of women change their lives and I want to help you! If you are interested click here to my FB page and message me. Let’s get you registered! Space is very limited because I like to be able to give you the attention that you deserve.

Do not put it off any longer! Let’s get started!


21 Day Fix Challenge Group! Join Me

Hey guys! I will be running a 21 Day Fix and 21 Day Fix Challenge group starting on June 22nd. This time around I will be coaching the group alongside a few other coaches from Team Inspire. We can not wait to motivate and inspire you to get healthy!

Here are some of the details:

-amazing 30 minute at home workouts!
-30 days of shakeology (amazing shake/meal replacement) instant energy!
-FB accountability group, a private group where you can share the experience with women just like you! Let’s motivate each other
-Team Inspire coaches, yes there will be more than one coach in the group to help guide you

I’ve found 21 Day Fix and 21 Day Fix extreme to give amazing results. I lost the last 15 pounds of my baby weight due to the program and the help of all of my wonderful challengers. Not only do I motivate them but they help me to stay on track as well. It is a team effort!

If you are interested in joining the group there are only a few spots left! MSG me on my FB Page  to register ASAP.

I promise you the hardest part of losing weight is making the decision to sign up and committing to the process. Let’s do this together!!

21 Day Fix Challenge Group
21 Day Fix Challenge Group


Tips for Getting Your Body Bikini Ready

Image courtesy of marin at FreeDigitalPhotos.net

The weather has warmed up and you want to head to the beach, but you’re not so if your body is ready to fit into that bikini you recently saw at the store. No problem! Follow these tips to help you get your bikini ready in no time!

1. Embrace Your Body

The worst thing you can do is be self-conscious about your curves. You need to embrace the person you see in the mirror. Sure, you may have put on a little weight over the winter, but that shouldn’t stop you from showing off what your momma gave you, and nobody is standing in your way to shed the extra pounds except you. Focus on improving your self-esteem, as it is the first step in being bikini ready. We can be our worst judge when it comes to looking in a mirror, and that self-conscious attitude does more harm than good.

2. Drink Water

Aside from the obvious of keeping you hydrated, drinking more water and foregoing carbonated beverages like soda can do wonders for your complexion, skin tone, and reduce bloating from the foods you eat. Also, water contains no calories – just pure awesome, healthy goodness – so instead of drinking your favorite diet soda or opting for alcohol to relax, drink more water. Your body will thank you for it.

3.  Mix Up Your Workout: Do the Russian Twist

More and more research indicates that mixing up your workout is beneficial in producing results in weight loss and achieving your body’s overall health, and the reason is that it forces your body to constantly adapt – aiding in the fat burning process. If you’re a cardio-junkie don’t be afraid throw in some muscle building activities like weight-training to firm up your muscles, and also do core exercises, like the Russian Twist, that focus attention on tightening your mid-section.

4. Reduce Your Carb Intake

As always, nutrition is a big factor when it comes to getting your body bikini ready, and eating carbs is your biggest offender when it comes to trying to shed the weight off. Refined, complex carbohydrates promote water retention in the body and add an unnecessary amount of calories to your diet. Focus your attention more towards eating healthy fruits and vegetables – simple carbs that help provide a multitude of vitamins and nutrients that your body needs, but often lacks.

5. Improve Your Posture

Surprisingly, your posture impacts a great deal as to how your body looks in the mirror and to others. Yet, our current work culture of sitting at a desk all day negatively impacts the way we hold ourselves. To help you improve your posture, start by pulling your shoulders back. It will help pull in your stomach and improve the curvature your back so that you’re not looking hunched over with a pot belly.

While a bikini body takes effort, there are a lot of simple things you can do to help you get ready.

Skirts, Shorts and Leggings: How to Have Longer Leaner Looking Legs

Image courtesy of marin at FreeDigitalPhotos.net
Image courtesy of marin at FreeDigitalPhotos.net

We all want toned legs, but that’s easier said than done. Most of the stuff you’ll find on the Internet is either half-baked or flat-out wrong. Here’s what it really takes to get legs of steel to go with your abs.

Get Plastic Surgery

OK, so this might not be what you had in mind when you thought “toned legs,” but it’s the easiest way to shape and tone the skin after you’ve lost a lot of weight. Sometimes, it’s absolutely necessary because permanent, or semi-permanent, changes have occurred that won’t allow you to have that lean, toned, look.

In fact, plastic surgery can be used to shape all parts of your body, like breasts, hips, thighs, and butt, so that the sagging skin doesn’t kill your morale: see here what can be done with a simple scalpel and a few hours worth of work.

Walk More

If you want stronger leg muscles, you have to use them more often. That means walking more. Walk everywhere. When you have the option to walk or take an escalator, walk. When you have the option to take the elevator or walk, walk.

Park at the back of the parking lot and walk. If it’s less than a mile to wherever you’re going, walk. If you can afford to, walk before and after work. Are you getting the idea?

Walking is underrated but it’s, by far, the easiest way to improve muscle tone, coordination, and overall health. Another thing you could try is petitioning your boss for a standing desk. Move around more at the office. If he or she says no, take more breaks. If you can’t take more breaks, consider a different job. Unfortunately, there’s no substitute for walking. You have to do it.


Have you ever seen a sprinter’s legs? They’re ripped. Almost every sprinter has very defined glute, hamstring, and quad muscles owing to their exceptional “off the line” force production and limit speed training. Contrast this with “runner’s legs” which are usually lean and a little flimsy looking.

Bottom line: if you want strong-looking legs (they don’t have to be huge), start sprinting. Go to the local YMCA, YWCA, or join a gym with a track.

Do Squats and Deadlifts

Squats and deadlifts are the king of quad, butt, and hamstring workouts. The squat, especially, is a particularly effective way to train the leg muscles. Squats done for strength, in the 3 to 5 rep range, are less likely to produce bulky “bodybuilder legs,” and are more likely to make you lean and toned, especially if the weights are sufficiently heavy to prevent a sarcoplasmic hypertrophy – a condition where fluid fills the muscles, making them appear large.

This effect can be significant, and is responsible for the “bubbly” look that bodybuilders are known for. A gymnast’s body, on the other hand, is lean, very muscular, and strong. This type of strength is typically build through heavy weights, but lower rep schemes, muscle endurance exercises, and static holds – something your leg muscles naturally love.

Dr. Kevin Ruhge is a long-time cosmetic surgeon who as elected to the Alpha Omegal Alpha National Honor Medical Society during his extensive medical training. Certified by the American Board of Plastic Surgery, he hopes to help people live better lives by sharing his insights and experiences online. You can find his illuminating and informative posts on a variety of today’s best websites and blogs.


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