Cardio-Kicker Playlist

Hello! Here's a dance/club-based playlist of 10 songs I put together that should work for about 30 minutes of any cardio routine. Song #1 is your warm-up and song # 10 is your cool-down. So get on a treadmill, elliptical, cycling bike, or go for an outdoor run... just make sure to get and keep your heart rate up. Enjoy!

1. Little Bad Girl - David Guetta, Taio Cruz & Ludacris (127 BPM)
2. Toyfriend - David Guetta & Wynter Gordon (127 BPM)   
3. Who's That Chick? - David Guetta feat. Rihanna (128 BPM)
4. Big in Japan - Martin Solveig & Dragonette feat. Idoling (128 BPM) 
5. Good Feeling - Flo Rida & Avicii (129 BPM)
6. Beautiful People - Chris Brown & Benny Benassi (129 BPM)
7. Dirty Talk - Wynter Gordon & David Guetta (130 BPM)
8. Where Them Girls At - David Guetta, Nicki Minaj & Flo Rida (131 BPM)
9. Gold Digger (Diplo Remix) - Ray Charles/Kanye West (134 BPM)
10.  Lights - Ellie Goulding (121 BPM)

*BPM = Beats per minute

IT'S ALMOST HERE!!!

Hey all!! I'm super excited for the start date of my upcoming Pilates class and I'm even MORE excited to hopefully be seeing a lot of you there! Here's some info that you should know:

• It starts THURSDAY, DECEMBER 1, 2011.
• This class is every Thursday from 7PM TO 8PM.
• As of right now the class will be located in Mojave Room 1 at Lime Street Park Community Center in Hesperia.
• The cost of the class is $16/month ($18/month if you are not a resident of Hesperia). Monthly registration can be done in person or online at www.hesperiaparks.com I also accept walk-ins at a rate of $4.00 per class (CASH ONLY!) which you will need to give to me either at the beginning of class or before you leave. I HIGHLY recommend doing the monthly route as it makes it much easier to get in and out of each class smoothly.
• You will need to bring your own mat (or a big, thick towel) however I recommend a mat since many moves will be performed on your knees, hands, back, stomach, etc and you want proper cushioning to protect your body. Also, don't forget to bring plenty of WATER and a small hand towel for all the sweating you're going to be doing :)
• This class is for ages 13 and up and accommodates participants of all skill levels. If you're a beginner... come! If you're a little more advanced... COME!
• The class is NOT open to pregnant women. There are too many adaptations that are body-specific which makes it very difficult to balance while teaching a class of many non-pregnant people. I apologize for that!
• This class is designed to be FUN! My playlists are chock-full of popular and upbeat music that will help you get into the groove more. None of that meditation stuff ;)
• Lastly, although this is not technically a "Yogalates" class, I've incorporated traditional yoga moves into my routines to get some of those benefits as well. You get the best of both worlds!! ;)

I think that's it... if you have ANY questions at all please don't hesitate to ask away! I really hope to see all of you there and for those of you that plan on coming... BE PREPARED FOR A GREAT WORKOUT!!!

Here's a copy of the flyer:

Top 25 Natural Appetite Suppressants

Found an awesome article on Shape about 25 foods to help you stay full longer. Here's a condensed version of the list, and for the full article click here

1. Almonds

2. Coffee

3. Ginger

4. Avocado

5. Cayenne Pepper

6. Apples

7. Eggs

8. Water

9. Sweet Potatoes

10. Umeboshi Plums

11. Vegetable Soup

12. Dark Chocolate

13. Tofu14. Wasabi

15. Green Tea

16. Oatmeal

17. Vegetable Juice

18. Green Leafy Vegetables

19. Salmon

20. Cinnamon

21. Skim Milk

22. Hot Sauce

23. Flax Seeds

24. Salad

25. Whey Protein

Happy Shopping!!

Finding quality workout gear at a reasonable price

 

A lot of people will tell you that it shouldn't matter what you're wearing since you're just sweating in it, but the fact of the matter is that wearing clothes which are flattering and appropriate for your body type while exercising actually HELPS you workout harder. The more confident you are with your body, the better of a workout you're most likely going to get! Experiment with different colors, fits, styles... make it all your own! But PLEASE... tuck those boobs in and make sure those butt cheeks are covered. I say this with love, I really do ;) But anyway, fashion is where it gets a little tricky and I've had a few of you ask me where to get workout clothes at a decent price.

• Tip 1: Since they ARE just workout clothes you really shouldn't be going overboard in the money department, but at least spend enough to get quality clothing that will dry quickly, stretch well, fit well, and last you a while. Unfortunately when it comes to Forever 21, I do NOT recommend shopping here for workout gear. The bottoms I've tried are just not sufficient at doing any of the above things I stated. If you're concerned because they are priced so well, I would at least say that their tops are good but definitely stay away from bottoms of any kind!

• Tip 2: If you MUST have your name brand workout gear visit an outlet center such as the Nike Outlet. Last time I checked, their shorts go for about $25 and they have shoes including the Free Runners for about $50 or $60 (I checked Women's only). They basically sell everything you could need and the quality is worth every penny at a discounted price compared to regular stores. Be careful going in there with a credit card! :)

• Tip 3: Target is also a good place to find workout gear at a decent price. The brand they sell is called Champion and they have different technologies including duo-dry (helps your clothing dry faster). I do like the Champion brand stuff but it's not really cheap and can actually be found at a lower price at other stores. Which leads me to my last tip...

• Tip 4: My FAVORITE place to buy workout clothing is actually at stores like Ross and Marshall's. Believe it or not, I've found brands like Champion, Everlast, Danskin, Addidas, Nike, and more at both of these stores! Marshall's has a much better selection of tops, bottoms, sports bras, and even gear like yoga/pilates mats, kettleballs, etc. However, if you can find what you want at Ross, GET IT THERE. It's sometimes half the price of the same things I've seen at Marshall's...you just have to keep looking :)

Attention Snackers!

If you're a snacker raise your hand (yep, I'm raising mine too!) I came across a list on Shape for their 20 best low-calorie snacks of 2011 that are all under 200 calories. And here are the winners...

The Laughing Cow Sharp Original Mini Babybel (60 cal, 5g fat per round)

Fiber One Chocolate Fudge Brownies (90 cal, 3g fat per brownie)

Homefree Mini Crunchy Vanilla Cookies (130 cal, 5g fat per bag)

Sunsweet D'noir Prunes (100 cal, 0g fat for 4 prunes)

Weight Watchers Strawberry Fruit Bars (70 cal, 0g fat per bar)

Breyers Smooth and Dreamy Chocolate Covered Strawberry Bars (120 cal, 4.5g fat per serving)

Sambazon Organic Protein Acai Berry + Chocolate Smoothie (190 cal, 6g fat per 10.5-oz bottle)

Sargento Reduced Sodium Pepper Jack Cheese (70 cal, 6g fat per slice)

Yogreek Vanilla + Granola (140 cal, 0.5g fat per4.6-oz cup)

Lance Garden Vegetable Cracker Creations (150 cal, 8g fat for 2 crackers)

Food Should Taste Good White Cheddar Tortilla Chips (140 cal,7g fat for 9 chips)

Kettle Brand Sea Salt & Vinegar Baked Potato Chips (100 cal, 2.5g fat per bag)

Popcorn, Indiana Sea Salt Chip'ins (120 cal, 2.5g fat for 20 chips)

Snack Factory Sesame Pretzel Crisps (110 cal, 1.5g fat for 11 chips)

Blue Diamond Butter Toffee Oven Roasted Almonds (160 cal, 12g fat for 24 almonds)

Kashi Berry Blossoms (100 cal, 1g fat for 3/4 cup)

Sensible Portions Sweet Barbecue Potato Straws (130 cal, 7g fat for 38 straws)

Tostitos Artisan Recipes Roasted Garlic and Black Bean (140 cal, 7g fat for 8 chips)

Snackwell's Fudge Drizzled Caramel Popcorn (130 cal, 3g fat per bag)

Dylan's Candy Bar Almond Dark Chocolate 100 Calorie Bar (100 cal, 7g fat per 0.7-oz bar)