health

Spring Is Here!!!

March 20th is the official first day of Spring !!!!

Its time to whip out the flip-flops, Sun Dresses and Tank tops. Along with our more refreshing wardrobe, we can know enjoy some much need fresh air and Sun Light.

Here is a Flawless Tip : The Sunshine Vitamin

The Sunshine Vitamin

Vitamin D is important for growth and maintaining a healthy body. It is an immune system regulator, and various studies have found that low levels of vitamin D can mean a higher risk developing cancer or suffering a heart attack. There are not many foods that contain vitamin D naturally; eggs and oily fish are notable exceptions. The best and most effective way to receive vitamin D is through sunlight exposure. Sunlight is the only source of vitamin D that your body stops creating when it has enough and de-metabolizes any extra, ensuring you have just the right levels of vitamin D that you need.

* Sun Block is a vital necessity don’t be fooled by your natural skin color Everyone should protect themselves ! Enjoy and Be Safe !!!!

How will you be enjoying this Spring Season ?

TO Cheat or Not to Cheat ?

Cheat days can be your best friend or your worst enemy. When cutting, bulking or simply slimming down cheat days are usually apart of your regiment. And lets face it, after 6 days of clean regimented eating a cheat day can be a god send.

(click the image above for 5 cheat meal tips)

For Example , My favorite cheat meal is Firehouse sub, Hook and Ladder on Wheat with Cajun mustard. Yes, Yes, Yes just the thought makes my heart smile 🙂

What is your favorite Cheat meal?

Why Cheat ?

Why not Cheat ?

These are questions Id like our Flawless Fitness Audience to answer !!

Please provide us with your feedback !!!

BE FLAWLESS !!!

Flawless Quickie :)

Beautiful behind

Many of us sit at a desk all day long, but in doing so it is important to get up and get active

Spice up your glute workout and tone your tush by using props, like a chair in this Standing Glute Toner, or using your legs doing kicking movements in this Flying Side Kicks move.

Flawless Fit Tip:

When doing Squats Hold in the squat position for 3 seconds then repeat !!

SQUAT SQUAT SQUAT !!!!

Comment or Ideas

March Madness Recipes

Chicken Avocado Burgers

Healthy eating can sometimes be a hassle, and the biggest hurdle to get over is usually the thought of the food actually tasting good. Well Rest assure this recipe is sure to get your taste buds rocking in a healthy way of course 🙂

Ingredients

1 pound ground chicken
1 large ripe avocado – cut into chunks
½ cup panko crumbs or other bread crumbs
1 chopped clove of garlic
salt and pepper to taste

Instructions

Toss the chunks of avocado, breading and garlic together.
Blend mixture into ground chicken being careful not to mush the avocado.
Form into 4-5 patties and grill until done (temp of 165).

Enjoy !!!!

Questions and Comments

March is National Nutrition Month

3-Minute Summer Green smoothie

Are You a lover of all things fresh and Green ? Well here is a
Smoothie packed with the healthy green taste of summer with the addition of berries, spinach, and avocado. The spinach contains loads of vitamin K and A, as well as iron, and the inflammation-fighting avocado… hello, healthy fats and potassium! It also helps give the smoothie its creamy texture. And as an added bonus: Ground flax boasts heart-healthy Omega-3 fatty acids and fiber!

Ingredients

1/2 ripe avocado
One small banana, frozen
One cup fresh or frozen blueberries and strawberries
Two handfuls fresh spinach
One cup unsweetened vanilla almond milk
1 tbsp ground flax (optional)

Directions

Add all ingredients into a blender, and blend on high until smooth. Pour into your favorite glass, and enjoy!

What’s your favorite smoothie to make?

What Does Flawless Mean to You ?

Being Flawless isn’t about being perfect. Being Flawless comes from a sense of being the best YOU that YOU can be. To many times are we as women subjected to social media and entertainments perception of beauty.

And lets all be honest , how many times have you wish to look like the model on the cover of your favorite magazine? To think about it, just yesterday I said to myself ” I wish I had her abs, and her breast.”

We all do it.

Today I challenge to look yourself in the mirror and decide today that you shall be FLAWLESSLY YOU!!!

Be Proud of yourself……..Because again only you can be you.

Ever wondered how cover models look the way they do ?

Click the link below for a video that is sure to blow your mind and make you give yourself a hug 🙂 swimsuit

We would love to hear from you … Leave a comment Below

Sexy Six Pack Abs By the Summer

Want a Firm and Molded Core ? Are you ready for that bikini you have always dreamed about ? Well summer is vastly approaching and Spring break is literally around the corner .

What are you doing today to get what you want out of tomorrow?

When it comes to toning our core to build a sexy six pack three things are key.

1.Nutrition : Abs are formed in the Kitchen, eat clean and your body will pay you back for it.

2. Core stimulating exercises : get off the ground and switch things up, crunches and sit -ups are not the only AB targeting exercise.

3. Rest : Proper sleep and rest is essential to over all health, Allow your body to rest and recover with at least 1 day off a week

Here is a quick 10 minute Ab Crusher

Equipment Needed

Stability Ball
Medicine Ball
Bench

Sexy Ab Circuit

Stability Ball Pass
Pick Pockets
Bench Crunch (option: use medicine ball)

Complete 12-15 reps and repeat 3 times.

Click the image for video Instructions

(Pic is of Super Trainer @getfitwithnic)

Like What you see ? Leave a comment below .

22 days Vegan

We have all joined the Beyonce and Jay- Z craze. whether it is their fashion forward wardrobe or unmatched musical talent, The Carters are influencing the world with their every move. Recently, The Most powerful couple in Entertainment embarked on a health journey by becoming vegans for 22 days.

What is veganism you may ask ?

Veganism is a type of vegetarian diet that excludes meat, eggs, dairy products and all other animal-derived ingredients. Many vegans also do not eat foods that are processed using animal products, such as refined white sugar and some wines. Most vegans also avoid the use of all products tested on animals, as well as animal-derived non-food products, such as leather, fur and wool.
Vegan refers to either a person who follows this way of eating, or to the diet itself (about.com)

Why Vegan?

A whole foods plant-based diet is associated with healthy weight and reduction of all of the so-called “diseases of affluence”, diseases that kill those of us living in Western societies. The diseases of affluence include obesity, cancer, diabetes, Alzheimer’s, heart disease, and stroke. ( taken from thepurevegan.com)

For more Info Check out THEPURVEGAN.COM

To gain more insight on changing your standard American diet and going VEGAN, Flawless Fitness LLC interviewed one of the many Yonce’ followers on their 22 days Vegan Journey.

Here is what she had to say

When did you decide to start your health and Fitness Journey ?

January 4, 2014

where did your inspiration for 22 days vegan come from ?

Beyonce & Jay Z, the documentaries Fat, Sick, and Nearly Dead, Super Size Me. The book Eat Right for Your Blood Type, Stay Young 10 Proven Steps to Ultimate Health.

What was your favorite meal ? (recipe optional)

Vegetable Stuffed Mushrooms. Portobello mushrooms (corn, onions, green peppers, squash, mixed with spaghetti sauce stuffed inside the mushroom and topped with vegan cheese.)

What was your overall goal? Did you accomplish it ?

Better overall health, clearer skin, for my body to work at it optimal level, and to make a lifestyle change. Yes, even past the 22 day of being vegan I have learned to incorporate more fruits and vegetables and less meat in my diet.

Any words for someone who is considering the challenge ?

Being vegan is a lot easier than thinking about being vegan. A lot of your favorite foods are accidentally vegan and you don’t have to eliminate them from your diet. There are also a lot of vegan alternatives to almost everything.

Thanks Mrs.Love for your interview

Flawless Fit Tip

Substitute an unhealthy snack or meal with veggies and fruit, remember change happens one step at time.

Don’t stress just change.

We’d love to hear from you!

Easy steps to a healthy lifestyle part IIII

Move More

Have you ever had so much to do, but couldn’t manage to pull yourself out of bed ? We all have those days when our to do list alone exhaust us before we even lift a finger. But no matter how we may feel some things just have to be taken care of , Right?

So why is that we don’t put the same emphasis on our health and fitness, even when we don’t feel like it we should just “Keep Moving” ! Simple little changes such as parking at the back of the parking lot or taking the stairs instead of the elevator are all quick fixes we have heard before. But I am Challenging you today to try something new whether it is a new zumba class or just a simple walk thru the neighborhood.

Just Remember to KEEP Moving !!!!

Flawless Fit Tip

Don’t get confined to the gym alone Break out and Try an outdoor fitness class at your local park or take the family for an afternoon walk. Let the fresh air sweep you off your Feet!

Click the Image Below to see fitness classes available in your town

Have any questions or Topic Ideas that you would like to share?

Then feel free to fill out the form below , I would love to hear from you.

Easy steps to a healthy lifestyle Part III

Keep Records

We do it for managing our schedules and our budgets, so why not keep a record of your food intake. Sure it may seem like an added chore to your long to do list But it can be very EFFECTIVE . And the good news is that you don’t have to keep records of your eating forever. Just long enough to notice your eating habits and trends along with common mistakes you may make along the way.

I use a simple food journal I found on the internet

Click the Image below to access a food journal

You could also use any diet tracker app on your smartphone ,Come on we all have one 🙂

Click the image below for smartphone apps to help you track your eating

Flawless Fit Tip

Eat and track as you go, its much easier to remember what you are eating while you are doing it, verses waiting until the end of the day. Remain Accountable to yourself for yourself.

Click the Image below for recipes that are healthy and quick to prepare

Have any questions or Topic Ideas that you would like to share?

Then feel free to fill out the form below , I would love to hear from you.