Happy 4th of July!

Image source: Health Matters
Image source: Health Matters

BBQs, S’mores, and Festive Cocktails… On my!

Summer has begun!

But, how will I continue to be active and healthy and reach my fitness goals?

Run along the beach?

Image source: www.aquabumps.com
Image source: http://www.aquabumps.com

Hike the trails?

Image source: www.tedvillaire.com
Image source: http://www.tedvillaire.com

Swim in a lake?

Image source: www.strel-swimming.com
Image source: http://www.strel-swimming.com

It does not take much!

Keep your body moving and filled with colorful, nutrient-rich foods.

Make your plate festive and patriotic with a few of the following healthy bites:


Tomato, Cranberries, Cherries, Chili Powder, Raspberries, Watermelon, Papaya


 Coconut, Garlic, Apples, Onions, Parsnips, Rutabaga


Blueberries, Blackberries, Eggplant

What colorful foods can you add?

5 responses to “Happy 4th of July!”

  1. Just started today with dotfit and seems like it can work for me. I eat 5 small meals with supplements and have a workout schedule. I’m hoping to lose 56 pounds by the end of November. Yeah, that will be so great!!!


    • Awesome! What specific supplements are you taking? For weight loss, I highly recommend the Lean Pak 90. You take 3 weight loss supplements at 30 day intervals. I also recommend logging your food and activity each day – I do! Also, the Supplement Reference Guide with very detailed information about every dotFIT supplement is available on the website. The exercise library is a very helpful resource as well. It follows the NASM (National Academy of Sports Medicine) guidelines, which you trainer may be certified with (I am NASM-certified). Lastly, check out the “Fitness Vault” – lots of good information about exercise basics, injury prevention, recipes, etc. This where you will find the Supplement Reference Guide.


  2. I take Fat Release and Carb Repel and do follow a food plan set up by my trainer. Working on doing squats, which I think were the worst with bad knees, seems to be helping. I do exercise bike for 30 minutes for my cardio with sprints off and on. Though I didn’t lose the first week, I think I had an incorrect starting weight. So, this week will be more accurate. The good news is I don’t feel hungry so don’t stress eat. I do need to drink more water, so I’m a work in progress. Thanks for your posts!


    • If you are interested in a pre or post workout protein powder to add to your shaker cup or green smoothie, I highly recommend Lean MR. It is also one of dotFIT’s weight loss supplements: 20g protein, long-lasting energy, and high in fiber to keep you full throughout the day. It tastes really good too! I just sampled off some of this protein blend in chocolate this evening, and members loved it! Here is the link to Lean MR if you want to learn more about it: http://bit.ly/1jKoxpY.
      Squats are a very effective practical exercise because we incorporate this same movement pattern so often in our every day lives. And, there are many variations to the basic squat to keep us motivated to perform more sets. To minimize knee pain, avoid going into a deep squat, or bending your knees past 90 degrees. Lower your body just to 90 degrees or slightly above, and sit back into your heels.
      I am happy to hear your trainer is doing interval training with you. Running, cycling, or performing any other cardio activity at a fast pace for a short period of time (eg. 30 sec. or 1 min.) alternated with a very brief active recovery time is an excellent way to burn fat. Interval training workouts keep your metabolism high for hours after your workout session!
      If you would like a sweet, calorie-free way to drink more water, try adding fruit rinds (eg. oranges, lemons, limes, etc.) to your water bottle and refrigerating overnight. Or, simply a squeeze of lemon will do!
      Don’t worry if you did not lose pounds the first week – it is only week 1. Think of this past week as a “warm-up” or preparation phase. Soon you will shed the pounds, look and feel amazing! Also, something to keep in mind during the fat loss phase is that muscle weighs more than fat but it is more dense. So as you increase muscle mass the number on the scale may also rise, however you will look much more lean and slim.
      Keep up the great work!


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