Vegas Stiletto Fitness(VSF)with Cindy Guerra

02/03/2016

Happy HUMP day 😜

01/28/2016

Live your life with the 3 P's;
Persistence, Patience and Positivity.

Establish a network of people in your life who will always be there for you. Remove all of the negative people in your life. Remember, just ONE negative person 🚷 can spoil your entire life.

Always shoot for the moon and even if you miss, you'll land among the stars. 🌟🌟

~ Les Brown

12/13/2015

Kale lovers, rejoice! This is just one more way to incorporate the nutrient-dense leafy green into your diet. A hint of nutmeg and honey creates a surprising flavor that makes it different from other kale recipes, so even people who have denounced kale in the past can fall in love with this dish. And as a side that only has 128 calories, how can anyone not like it?

Total Time: 56 min.
Prep Time: 15 min.
Cooking Time: 41 min.
Yield: 4 servings, about ½ cup each

Ingredients:
2 tsp. olive oil
1 medium onion, finely chopped
1 lb. kale, stemmed, chopped
1 cup reduced fat (2%) milk
1 tsp. raw honey
¼ tsp. ground nutmeg
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

Preparation:
1. Heat oil in large saucepan over medium-high heat.
2. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add kale; cook, stirring frequently, for 5 to 6 minutes, or until wilted.
4. Add milk, honey, and nutmeg. Bring to a boil. Reduce heat to medium low; gently boil, covered, for 20 to 30 minutes, stirring occasionally, until kale is tender and coated in sauce.
5. Place half of kale mixture in a blender or food processor, in small batches; cover with lid and kitchen towel. Blend until smooth.
6. Add blended kale to saucepan. Season with salt and pepper (if desired). Serve immediately.

12/05/2015

Today, focus on being healthy from the inside out. Eat well, and exercise regularly. And remember that you can be sexy and look and feel fabulous as long as we take care of our body and what we feed it.

📝 1. Know What Makes You Overeat
The key to staying motivated is to know where your problem areas are and have a plan for dealing with them. Do you use food to cope with disappointment, rejection, boredom, or even personal success?

Brainstorm some healthier ways to cope with mood swings that do not involve food. In addition, control your environment to avoid bingeing on high-calorie foods when you do feel disappointed, rejected, or bored. Keep your kitchen stocked with lots of healthy options such as chunks of fruits and veggies, low-fat yogurts, flavored waters, and sugar-free gum.

📝 2. Make Simple Daily Change
Who said health-related lifestyle changes had to be all or nothing? Start small and make a few simple weight loss and exercise changes each day. These small changes can add up over time to give you a big health boost. Here are some suggestions:

📍Add 5 more grams of fiber to your daily meal plan.
📍Cut out refined carbohydrates, such as white bread, white rice, and sweets
📍Avoid foods with trans-fats
📍Add two more servings of veggies at lunch and dinner
📍Drink three more glasses of water each day
📍Add 10 minutes of walking to your daily exercise regimen
📍Take a break every hour at work and walk 500 steps in place (2,000 steps burns 100 calories)
📍Wake up 15 minutes earlier and walk before work.

📝 3. Find a Cheering Section
We all need a cheering section -- having to account to someone else gives you a reason to hang in there when you can't muster determination from within. It doesn't matter where the support comes from -- a spouse, friend, co-worker, or online "buddy," or others.

Think of five people who might be in your cheering section. Talk to these people about giving you support and holding you accountable as you work to reach your weight loss or health goals. Call upon your cheering section when you're having trouble sticking with good health habits. When you do reach small weight loss or exercise goals, invite your support group to celebrate with you.

📝 4. Forgive Yourself
If you slip up on vacation and overeat, drink too much, or fail to exercise -- forgive yourself. Don't beat yourself up! Instead, say, "I really enjoyed my vacation," and let it go at that.

📝 5. Never Go Hungry
People go too long without eating, and then pig out when they are starving.

Rigid diets don't work for anyone. Include planned snacks in your daily diet to prevent binges. Make sure you allow for treats once a week without feeling guilty. Have a brownie every Friday, and enjoy every bite. Hey, we're human 😜

📝 6. Remember That Change Takes Time
It's easy to see people with awesome bodies and think how lucky they are. But here's the truth: If that person is over 30 -- or even over 20 -- chances are they are working hard at being fit each day. Learn from them. Find out how they stay fit. Is it through more exercise? Eating fewer snacks?

Make the commitment to change some lifestyle habits and allow yourself plenty of time to see your goal. In addition, accept the fact that your body is meant to be a certain size and feel good about it. 👍🏼🙌🏼

📝 7. Move Around More; Sit Less
Make healthy choices by being more physically active. Park at the end of the lot when grocery shopping. Change your TV channel manually. Take the stairs at work. Go on a long walk with your kids or grandkids. Raining outside? Walk or run in place while watching TV. No excuses!

📝 8. Celebrate Each Day's Journey
In the midst of your exercise and weight loss goals, don't forget to enjoy each day's journey. Most women agree that their lives and dreams for the future are so intertwined with reaching a specific goal or destination that any derived pleasure is disregarded. Problems arise when the "goal" becomes the sole purpose of living and overshadows our daily lives. ENJOY EACH DAY‼️

While having healthy weight loss/exercise goals are important, make sure to take time to celebrate each day's journey. Live for the moment and savor some of life's simple pleasures -- every day.🎉🎉😜

12/02/2015

a little late but, here it is😀 earlier this year I gained weight due to stress eating from losing my mom unexpectedly. I could feel my clothes getting tighter and I just didn't feel healthy or energetic. Well, I finally decided to get healthy when a co-worker asked me( as she rubbed my belly 😳😂) "omg, when are you due"? LOL on my way home that night, I told my husband "we're stopping by the grocery store b/c we are going to start to eating healthier starting today" and we did! Thank you co-worker 😘 for giving me the push I needed!

I have made changes to our eating habits and workouts! This is only the beginning of my !!! I'm about to start a new program and I'm super excited to see my results!

12/01/2015

1. Check in once a week—max. If you're set on losing or gaining a specific amount of weight, then I would recommend checking every one to two weeks. If you check in too often, that number on the scale could be affected by any number of factors—from your period to eating too salty of a lunch—and you're more likely to obsess over it if you see the number every day.

2. Weigh yourself on Wednesday mornings. Losing one to two pounds a week is a realistic goal, but your "progress" may be tainted if you don't stick to a schedule. I once weighed myself every hour to show how much your weight fluctuates throughout the day—up to 5 pounds! 😳 If you're going to use a scale, do it first thing in the morning, preferably after going to the bathroom to compare. And do it on Wednesdays. A study found that weight fluctuates least at the mid-week hump.

3. Ditch the specifics and shoot for a range. Most of us know our happy number: It's the place where you are comfortable in your clothes, don't hate your closet every time you get dressed, feel happy when you workout at home or head to the gym. Don't feel like a slave to working out or eating clean. Knowing this, give yourself a cushion of five pounds around that number (so if your happy number is 135, set your hopes on the scale flashing somewhere below 140).

4. Find other ways to measure progress. Check the number, but also take note of other measures of weight, how your clothes fit and how your mind feels. If you've been working really hard and you love the way your clothes fit, stepping on the scale can help you understand what your happy number is.

12/01/2015

We choose how our day will go 😀

11/24/2015

One of the BEST motivational speakers! He has a podcast! I recommend you try it out 👍🏼

There's nothing worse than sounding like you have no idea what you are talking about. These key phrases to avoid will help you save face.

11/13/2015

Celebrate your journey EVERYDAY because your one step CLOSER to your goal. 🙌🏼

10/24/2015

When you hear the word "change" most people think.."I can't" or "I'm afraid to try and fail".

📌Those feelings or thoughts hold us back from discovering amazing things about ourselves.

📌Remember, when you decide to make the decision to CHANGE...YOU are already on your way to success.

📌Also, there is never a "perfect time". We just have to decide we want it and jump on it. Committed 💯%.

✔️Tell me one thing you want to do differently this week?

10/23/2015

We have more power than our fear!! Free yourself 👊🏼

10/22/2015

Keep moving forward in your journey! STOP saying "I CAN'T" and start saying "I CAN AND I WILL" 🙌🏼👊🏼