Total Body Fitness & Nutrition

Lose Body Fat, Boost Your Metabolism, Live a Healthy Lifestyle

Total Body Fitness & Nutrition - Lose Body Fat, Boost Your Metabolism, Live a Healthy Lifestyle

8 Health Benefits of Daily Exercise

walking3 8 Health Benefits of Daily ExerciseExercise doesn’t have to be difficult and you don’t have to be athletic to do it.  Just taking a brisk walk for at least 30 minutes each day can make you look and feel better.
Here are 8 Health Benefits of Daily Exercise .. and in just 30 minutes a day!
1. Manage Your Weight.
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits, you can benefit from just 30 minutes of exercise per day!
2. Reduce Your Blood Pressure.
Exercise can help you lower your blood pressure by as much as 5 to 10 millimeters of mercury (mm Hg). Combine exercise with a healthy diet and you can reduce it by even more!
3. Prevent or Manage Type 2 Diabetes.
Exercise is very important in managing type 2 diabetes. Combing diet and exercise can help control your weight and blood sugar level.  Exercise helps control type 2 diabetes by improving your body’s use of insulin and burns excess body fat  - decreased body fat results in improved insulin sensitivity.
4. Improve Your Cholesterol.
Regular exercise can help you reduce your triglycerides as well as raise your good cholesterol (HDL).
5. Prevent Cancer.
Exercise can reduce body fat, improve circulation, speed up digestion, and strengthen your immune system… all of which may help to prevent different types of cancer.
6. Prevent Osteoporosis.
Especially if you do weight-bearing exercise, you may lose less bone mass and may even increase your bone density with exercise.  Weight-bearing aerobic activities involve doing aerobic exercise on your feet, with your bones supporting your weight. Examples include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening. These types of exercise work directly on the bones in your legs, hips and lower spine to slow mineral loss. They can also provide cardiovascular benefits, which boost heart and circulatory system health.
7. Increase Your Stamina and Energy.
Inactivity, not aging, often causes a lack of energy.  Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.
8. Maintain mental well-being.
With just 30 minutes a day of exercise, you may improve your sleep, lower your stress levels, improve mild or moderate anxiety and depression, and boost your moods.  You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.

Quick and Easy Turkey Burgers

photo 1 1 300x235 Quick and Easy Turkey BurgersWhile I was grocery shopping the other day, I stopped by the “already prepared dinners” section.  Here they have meals that are already prepared and ready to cook.  As I looked around, I noticed Turkey Burgers with Feta and Spinach.  This immediately caught my eye as I LOVE feta cheese!  Mmm… It sounded  DELICIOUS!  I picked it up and then browsed the ingredients.  I was quite surprised at all the ingredients that were inthere.  To me, this was SO unnecessary.  So I decided to make them myself without all the ingredients that I couln’t pronounce.  What else is need in these burgers besides turkey, feta cheese and  spinach?  Ok, so I added a little sea salt and black pepper to taste.  So guess what?  These turkey burgers were delicious!  Even the kids ate them!  And the best part is they were extremely quick and easy to make.  What more can you ask for?

Here is the recipe in case you would like to make these Quick and Easy Turkey Burgers yourself.  And if you do, please comment below and let me know how you liked them.


mary signature Quick and Easy Turkey Burgers


Total Body Fitness and Nutrition

turkey burgers1 Quick and Easy Turkey Burgers

Quick and Easy Turkey Burgers
Serves: 4

  • 1 pound ground turkey
  • 1 cup spinach, chopped
  • ½ cup feta cheese, crumbled
  • salt, to taste
  • pepper, to taste

  1. Preheat grill to medium.
  2. Combine all ingredients in a large bowl.
  3. Mold mixture into 4 burgers.
  4. Place burgers on grill and cover for 4-6 minutes.
  5. Flip burgers over and grill an addition 4-6 minutes covered.
  6. Enjoy!



Essential Fatty Acids (EFA)

Essential Fatty Acids (EFA)fatty acids Essential Fatty Acids (EFA)

EFAs are Essential Fatty Acids and are essential because your body cannot produce them on its own so they must come from your diet. The two primary EFAs are known as linoleic acid (omega-6) and alpha-linolenic acid (omega-3).

These EFAs are necessary for the following processes:

  • Formation of healthy cell membranes
  • Proper development and functioning of the brain and nervous system
  • Proper thyroid and adrenal activity
  • Hormone production
  • Regulation of blood pressure, liver function, immune and inflammatory responses
  • Regulation of blood clotting: Omega-6 FAs encourage blood clot formation, whereas Omega-3 oil reduces clotting. The ideal is to achieve a balance between omega-6 and omega-3 FAs
  • Crucial for the transport and breakdown of cholesterol
  • Support healthy skin and hair
  • Sources of Omega 3’s include flax seeds, pumpkin seeds, soybean and its products such as tofu and tempeh. Walnuts, and dark green veggies, such as kale, collards, chard, parsley, and cereal grasses (wheat & barley grasses), are also good sources. This is because all green (chlorophyll-rich) foods contain Omega-3 FA in their chloroplasts.

Sources of Omega-6 fatty acids include nuts, seeds, grains, legumes, and dairy.

Experts advise that one should consume a minimum of between 3% and 5% of calories from Omega-6 and about .5% to 1% from Omega-3 FAs. In a 2000 calorie diet, that is about 12 grams of Omega-6 and 3 grams of Omega-3.

A vegetarian diet is naturally low in fat, so be sure to include Essential Fatty Acid-rich foods in your healthy lifestyle.

Total Body Fitness and Nutrition

P90X Nutrition Guide

p90x nutrition 300x225 P90X Nutrition GuideI tend to get quite a bit of questions on the P90X Nutrition Guide so I figured it would be best to blog about it.  Here you can find  out if it is really worth the time and effort to follow it, and I’ll go over some solutions if you lost your P90X Nutrition Guide or find another meal plan to follow.



P90X Nutrition Guide – Should You Follow It?

The very short and sweet answer to if you should follow the P90X Nutrition Guide is YES! Here’s the long and very blunt and honest answer…If you are TRULY serious about getting results with the P90X workout, then you MUST follow the P90X Nutrition guide or some other high protein, clean and healthy eating plan. Following a healthy eating plan is JUST as important as doing your daily P90X workouts.

I think too often we tend to look for the easiest route possible or we try to cut corners and do just enough when we attempt to conquer any issue that we may. People will make excuses like, I don’t have the money to eat healthy, I don’t have the time to follow an eating plan, or it’s too complicated, or I’ll start next week, blah, blah, BLAH! Those are just excuses to try to make yourself feel better about not taking action and just doing it. I should know, since I made those excuses for years and years before finally dropping the excuses and just doing it.

So now you know the answer on if you should follow the P90X Nutrition Guide. The choice is now YOURS! If you truly want to lose that weight, to feel good about yourself, to ensure you see your kids get married, or to accomplish whatever your “Why” is for getting fit and health, then you need to just drop the excuses and make things happen!

Come On, Can’t I Get Results With P90X Without Following The P90X Nutrition Guide? car clean 300x200 P90X Nutrition Guide

I get this question a lot too, so let me answer it for you. Of course you can get results with P90X without following the P90X Workout Nutrition Guide! OR you may not get any results at all. Who knows! A lot of people do tend to still get some results, but again it depends. My question for you is, why would you invest so much time, hard work, sweat and energy into getting fit and healthy, but only do 50% of what you should be doing? That’s like going out to wash your car, and only washing HALF of the car. It does look good on the one side you washed, but it looks pretty crappy on the other side. Why even bother and only wash half of your car in the first place?

The same goes for P90X and not following the P90X diet guide. You may get some results, but think what kind of results you would have gotten if you followed the P90X Nutrition Guide in conjunction with your workouts. So again, just suck it up and follow the P90X Nutrition Guide so that you maximize your P90X results!

Help! I Lost My P90X Nutrition Guide Or My Dog Ate It, Etc.

Can You Email Me The P90X Nutrition Guide?

P90X Nutrition P90X Nutrition GuideThe P90X Nutrition Guide comes in a book format so I am unable to email it to you.  If you lost your P90X Nutrition Guide, you have two options. Both are great alternatives to the P90X Nutrition Guide, but it’s totally up to you.

P90X Nutrition Guide Alternative 1: Get the Team Beachbody Club Membership by clicking here, and that will allow you to create a customized meal plan tailored to YOU and your goals with P90X. Since this is created by Team Beachbody (the creators of P90X), the meal plan will follow very closely with the P90X Workout Nutrition Plan. It costs a measly $38.87 every 3 months, but as a Team Beachbody Club member you’ll get a 10% discount on all Beachbody products which helps it to basically pay for itself.

P90X Nutrition Guide Alternative 2: Create a Free Team Beachbody account by clicking here.  You’ll then want to use your FREE Team Beachbody account to access the caloric needs calculator so that you know how many calories you should be taking in during P90X. Then you’ll just want to follow the Abs Diet book. It is very similar to the P90X Nutrition Guide in that it is a high protein eating plan and it is very easy to follow. It will also re-teach you how to eat properly so when you go out and about you know how to chose the good healthy options.

I think that about covers the most commons questions I get with the P90X Nutrition Guide! If you have ANY other questions regarding P90X, any other Beachbody workouts, or fitness and nutrition in general, please don’t hesitate to contact me or leave comments below!

Every Workout Makes a Difference!

workout2 300x268 Every Workout Makes a Difference!Every Workout Makes a Difference!

Never underestimate the impact that one workout can make! One workout leads to the next workout, which leads to the next workout after that. Your weight loss success is made up of many seemingly insignificant workouts and good food choices; every single thing you do to improve your health counts for something, no matter how small. And one little workout sure makes more of a difference than an afternoon of sitting on the couch!

Total Body Fitness and Nutrition

Boost Your Metabolism

metabolism3 206x300 Boost Your Metabolism

Boost Your Metabolism

Feeling tired all the time?  Cold?  Can’t seem to burn that extra body fat and/or have no appetite?  You may have a slow metabolism.  Everyone — no matter how old, overweight, or out of shape — has the power to increase their metabolism.  Here are the top 10 ways you can help revive and boost your metabolism

1. Make sure you eat breakfast.
If you don’t eat breakfast, you slow down your metabolism and send the body into “hoard mode,” thinking it’s starving because you’re going a long period of time frequently 8 to 10 hours or more, without food.

2. Eat the majority of your food earlier in the day. 
Dinner should be your lightest meal, and some experts recommend you don’t anything after 8 p.m., or any later than 3 to 4 hours before bedtime. This helps your body process and burn the food when you’re aware and moving around and burning more calories per hour.

3. Don’t starve. 
Dropping your calorie intake below 1,200 calories a day will signal to your body that you are in starvation mode, and will slow down your metabolism.

4. Eat smaller meals more frequently.
Smaller, more frequent meals keeps your blood sugar stable and provides a steady source of energy to fuel metabolism. Try eating 5-6 small meals per day, spaced out about 3 hours apart.

5. Always include Protein
Your body needs protein to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up postmeal calorie burn by as much as 35%.

6. Eat Whole Foods
The calories that you burn during digestion are due to the need for your body to break down the foods. Your body must extract the fiber and nutrients, take chains of molecules and chop them into smaller versions to absorb them into your bloodstream, and perform a variety of tasks in order to assimilate foods. When foods are processed, much of this work is done for you. For example, processed flour is ground into small pieces that the body can digest more quickly. This means your blood sugar rises faster and your body expends fewer calories processing the flour. Whole grains, on the other hand, pack more nutrients, are higher in fiber, and force the body to work harder to use them as energy. Another advantage to eating whole foods is that many of the nutrients in these foods – such as vitamins and minerals – are cofactors in metabolic processes that your body uses to burn fat and build muscle.

7. Get enough aerobic exercise.
As much as you can is really a help for your metabolism, and if you do it in the morning, you’ll raise your metabolism all day.

8. Build muscle with weight training or resistance exercise.
At least two to three times a week, you should add weight training or progressive resistance exercise that builds muscle. Muscle burns more calories than fat, and the more muscle you have, the more calories you burn, even at rest!

9. Water, water, water!!
You’ve heard it before, but drink those 8 8-ounce glasses of water every day. The energy burning process of metabolism needs water to work effectively.

10. Get enough B vitamins.
Among supplements, if you are suffering from flagging energy, you need to make sure that you are getting enough B vitamins. Vitamin B-12 in particular is one that is essential for energy. To ensure you’re getting enough B vitamins, consider taking a B complex, plus a separate sublingual B-12.

Here is a way to estimate your “Basal Metabolic Rate”

Your basal metabolic rate (BMR) is a measure of how fast your metabolism is running. It’s the number of calories you burn to keep your heart beating, to keep you breathing, to keep your muscles alive, etc. It’s the number of calories your body needs while at rest.

Women: 661 + (4.38 x weight in pounds) + (4.33 x height in inches) – (4.7 x age) = BMR

Men: 667 + (6.24 x weight in pounds) + (12.7 x height in inches) – (6.9 x age) = BMR

To estimate the TOTAL number of calories your body needs per day, multiply your BMR by the appropriate number below.

0.9 if you are sedentary and have yo-yo or crash dieted frequently during the past two years
1.2 if you are sedentary
1.3 if you are moderately active (exercise 3 days per week or equivalent)
1.7 if you are very active
1.9 if you are extremely active

This is only a way to estimate caloric expenditure.


Total Body Fitness and Nutrition