Fit and Healthy










Light weight training for women

Jillian Michaels is an American personal trainer, businesswoman, author, and television personality from Los Angeles California. She is best known for her work on “the Biggest loser”, shares her best tips for a healthy diet and video for beginners called Body Shred.

Jillian Michaels 11 best  dietary tips for Staying fit


June 21st 2016 is fast approaching, the official start of summer.  We all want to reach our goals and look great.  Changing the way you eat and transitioning to a healthy diet is hard at best.  In fact changing my diet was harder for me than the exercise.  Research shows there is a direct link between what we eat and how we feel.  Food is directly related to your mood.  Certain food affect mood for better or worse.  Dietary changes can trigger chemical and psychological changes within the brain that alter our behavior and emotions.  It affects not only mood, but your energy and how you sleep, and how well you think.

What you eat or don’t eat for breakfast will have a subtle effect by mid afternoon.  And what you’re eating all day will have a huge impact today and down the road.  Success is at your fingertips!  Below are healthy eating apps for your phone to help you make better choices for your body.  What is the benefit of healthy eating phone apps?  They help you create a meal plan, organize your goals, track your progress and help you track your caloric intake.

5 Healthy eating Apps

Lunch in a park

Lunch in the park


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 2.  screen shot 2014-09-22 at 3.12.57 pm

      Wholefoods recipes


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       Healthyout. ( tracks healthy food restaurants in your area)


4.  238028-vegout

       VegOut ( tracks vegan restaurants in your area)


       Kickstart Vegan app ( Vegan meal plans)



EatingBreakfast   A great day starts with a healthy breakfast

My current meal plan

  • Breakfast. Cold oat cereal, with banana and yogurt
  • 2 Pieces of baked chicken with a salad
  • Snacks.  fruit (grapes, strawberries, protein bar)

I’m down to about 2 meals a day, sometimes if I get hungry later in the day I may fix soup.

My current exercise routine

I average between 4 and 8 miles on the bike almost daily.  Last week it was 5 times, most weeks it’s 4, average 30 to 45 minutes a day, in addition to a 10 to 15 minute walk cool down, and warm up stretches.

A couple days last week I did 10 miles yay!!!!!!  It’s different everyday, my total was 41.8 miles for the week.  A few years ago I would have never been able to this.  Consistency is the key.  My husband is a real inspiration.  He averages 50 to 60 miles per week at a very high level, sometimes as high as level 14 yikes!

  • Smart tip of the day:  There are no shortcuts around this you have to put in the work.  It takes time to build up to these levels.  Don’t try to copy someone else.  Go at your own pace and build.


    Healthy is beautiful







       Hydrate, hydrate, hydrate



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Verse of the day: 2 Corinthians 12:9,  “My  grace, favor,loving kindness and mercy  is sufficient for you against any danger and enables you to bear the trouble manfully  for my strength and power are made perfect in your weakness.”

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