My Fitness Pal

Hey everybody!

I've been using this app for a year and a half and I find it to be very helpful when keeping track of my calorie count. It's called My Fitness Pal. It's a free app that you can use to keep track of your daily calorie count and it has the largest food database. Whatever you eat, I bet My Fitness Pal can locate the brand then apply it to your daily count.

Your calorie count is determined by your weight and age. My Fitness Pal gave me 1200 calories to have per day. Whatever I eat, I add it to my diary and the calories I ate gets deducted from the total I was given. The app also tells you if you have went way over or under your calorie count and what could happen if that continues. When you work out, you can add it to your diary and that tells you how many calories you have burned and also gives you more calories to your total of the day. Thousands of people have joined My Fitness Pal so you can add friends to your page for encouragement and to read their fitness diaries. The app also keeps track of your weight and will compare your weight from the past few months to see if their has been some progress.

I have lost a lot of weight thanks to My Fitness Pal. If you need help trying to lose weight, I highly suggest that you get this app. It's for iPhone and Android users. Don't want to use the app? Don't worry, My Fitness Pal has a website www.myfitnesspal.com.

Share your experience with me. Let me know how you liked or disliked My Fitness Pal. I have spoken to a few people and so far, I have not heard any complaints :-)

-Markesha xoxo

30 Day Abs Challenge

As I was surfing through the Internet looking for some fitness ideas, I came across an article called the 30 Day Abs Challenge. As the weather gets warmer, the less clothes some of us tend to wear and a lot of us want to look good as we roll through Spring and eventually get to summer. Here is a challenge that I think we all should try to get fit. Please consult a doctor first before trying any of these moves. While you are doing the challenge, make sure you are eating clean and doing the following:

• Drink 2.5 Liters of water a day
• Give up ALL sodas, fast food and junk food (Yes, even diet soda)
• Eat clean by eating whole foods instead of processed foods
• Toss the refined sugar or try to avoid any added sugar or sweeteners for the next 30 days
• Eat Smaller Portions (I prefer to eat from saucer plates)

Here is a routine that I found from http://skinnyms.com/fabulous-abs-in-30-days-challenge/ . You can work on your abs any way you want to, but for those who do not know what to do, here are some ideas:

Perform 4 circuits of the following routine; rest 15 seconds between exercises; rest 15 seconds after each circuit is completed. If you don't know what any of these routines are, please visit YouTube or the link above for instructions.

Leg Lifts – 20 seconds
Rest – 15 seconds
Scissors Kicks – 20 seconds
Rest – 15 seconds
Plank – 20 seconds
Rest – 15 seconds
Flutter Kicks – 20 seconds
Rest – 15 seconds
Reverse Crunches – 20 seconds
Rest – 15 seconds
Mason Twist – 20 seconds
Rest – 15 seconds

If you have any questions in regards to this challenge, please feel free to leave your question or comment in the comment section below. I will be posting before and after pictures ;-). Good luck!!

-Markesha xoxo

Healthy Meal Plan

Hello Lovers,

A lot of us go to the grocery store without a list. Meaning, we usually leave the store getting something we didn't really need. When you are eating healthy, it is very important that you create a list of meals you are going to cook for the next week, 2 weeks or a month depending on how much food you buy. You're supposed to have 3 meals a day and a snack every 2-3 hours. I am going to share with you an example of my meal plan. I'm not going to write out the entire week; however, this will give you a clue as to what I make, create and bring with me to the store. This list was based on my work schedule:

Monday

Breakfast: Peanut Butter and Banana Smoothie
Ingredients: Vanilla Almond Milk, 1/2 of a Banana and a Tbsp of Peanut Butter (I add a pinch of cinnamon too)

1st snack: Almonds (Unsalted)

Lunch: Tilapia with a hint of lemon and Steamed Brocoli

2nd snack: Celery w/peanut butter and Raspberries

Dinner: Whole Chicken with Asparagus and Homemade Mashed Potatoes (No Butter)


Tuesday

Breakfast: Egg White Omlet with Spinach, Tomato and Banana

1st Snack: Baby Carrots

Lunch: Chicken Breast with Bean Salad

2nd Snack: Grapefruit and Nuts

Dinner: Honey Pepper Salmon with Avocado, Tomatoes, Lime and Chilli Pepper sprinkled on top


See how simple that was? You can make your list however you want :-). But like I said before, it's easier to create a list to avoid extra shopping and spending extra money.

-Markesha xoxo

Want a flat belly? Lose the carbs!

Hello Lovers,

So many of us want a flat stomach like Beyonce, Rihanna, Brittany Spears and other celebs. Here's a tip that is really obvious, yet we try to ignore.......IGNORE THE CARBS! I'm not saying to get rid of carbs forever, but at least for 30 to 90 days. Instead of eating a Burger with bread, try eating a Turkey Burger with Lettuce to substitute the bread. Add a little Swiss Cheese, a teaspoon of Avocado and a Tomato. You can also make Lettuce Wraps instead of using a Tortilla. Sure, there are whole wheat breads like Pita, Dinner Rolls, whole wheat Tortillas and Flat Breads but try to start by not having any at all. Also, a good exercise like crunches is another way to get those abs forming. Here is a list of carbs to avoid:

Regular Soft Drinks
Commercial Candy (Like Jellybeans & Gummies)
Pancake Syrup
Sweet Pickles, Sauces and Salad Dressings (Replace Salad Dressing with Cottage Cheese)
Flour, Cakes and Cookies
Pizza
Low Fat Crackers, Rice Cakes and Potato Chips
Dried Fruits like Apples, Prunes and Dates
Sugary Cereals
Fructose and Granulated Sugar
Potatoes (Hashbrowns and Fries)

My favorite food is Pizza.....sad!! But if I have to go without it for a while, that is a sacrifice I have to make in order to be healthy. Good Luck!!

-Markesha xoxo