A Fit Galentine's Day Celebration

am not a fan of how commercialized Valentine's has become. However, I do believe in what it stands for: CELEBRATING OUR LOVED ONES! I don't think it should JUST be about your significant other and you. What about your squad, your girls, your parents, siblings, etc. 

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Secrets To Getting Stage Ready

I remember when I was getting ready to compete in Miss Florida USA, back in 2011, I was eager to try any 'SECRET" weapon that anyone told me. I would here whispers here and there about girls taking warm showers in Epsom Salt, others who drowned in preparation H, and the list goes on. Of course I had to try them all but to my disappointment none of them worked. 

I was always looking for a secret weapon that would just vanish my fat. Unfortunately, I never did find this secret formula..........until now. 

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Why Does Your Weight Fluctuate On The Scale?

know we all want to go and cry in a corner with our best friend....Ben & Jerry's but thats not going to make the situation better. What id going to make you feel better is what I'm about to tell you. However, overtime you see the scale go up it doesn't necessarily mean your gaining fat, there might actually be more to that than meets the eye. 

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Are Weekends Ruining Your Goals?

Happy TGIF! You leave the office at 5pm on Friday, rush home and open a bottle of wine. You refuse to cook one more chicken so you order in. Saturday comes and your running errands all around town and forget to eat until dinner but by then your so hungry you eat whatever is in sight. Lazy Sunday creeps in and you wake up later than usual. you don't have enough time now to get in all your meals....sound familiar?

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The Secret To Building Muscle: PART I

Unfortunately, results are not that quick. As a matter of fact it can be months or even years before you start seeing results, unless your a  newbie to this (but I'll get into that in another post).  However, if you start off with the right tools and knowledge you are setting yourself up for success. 

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8 Resolutions To Keep You On Track For 2018

With the New Year comes a the opportunity to a fresh start and your HEALTH & FITNESS should be no different. However we may get overwhelmed with our desires to improve everything in our lives at once. Here are 8 attainable fitness resolutions you can easily do with NO excuses. 

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Monika Paez
Metabolic Damage

If this sounds familiar, then you may be experiencing Metabolic Suppression or better known as Metabolic Damage. However,  he word damage gets thrown around a lot but its not the correct term to use. Those that really have a damaged metabolism are the ones suffering from a Thyroid insufficiency and should seek medical help A.S.A.P. 

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Healthy No Bake Kit Kat Bars

Healthy No Bake Peanut Butter Kit Kat Crunch Barsusing just one bowl, 5 ingredients and less than 2 minutes! This quick and easy snack or dessert is naturally gluten free, vegan, dairy free,  and can be made sugar free! 

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How to get ABS Fast

Everyone wants abs especially those in the fitness industry. Abs are seen as the pinnacle of success. "If your abs are visible then you are shredded". Unfortunately, for some (like myself) abs are the last thing to show when dieting down and the first to go during an off season. Also keep in mind that women hold more fat then men since we are built to bear children. Usually for a woman's abs to be visible you have to get under 18% body fat; 10% for men. 

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Workout for Brides

Brides want to look best on the most important day of their lives and who can blame them. Since most brides will be wearing strapless or back bearing dresses, we will do most of our focus on arms and back. However, that does not mean we neglect our lower body. We will incorporate compound exercises which are exercises that involve more than one muscle group

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Spot Reduction Isn't a Myth

Spot reduction is the idea of losing fat in just one area by only training that area. In the past every study has indicated that spot reduction is not possible and that the only way to reduce fat in a single area was to reduce over body fat with lots of cardio.  

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Net Carbs: What are they?

Net Carbs are Carbs that don't have much impact on blood sugar levels. It came about around the same time as the Atkins Diet grew popular.  Carbohydrates minus dietary fiber minus artificial sweeteners is where the terms Net Carbs comes from based out of  the Atkins diet. The reason behind the significance is that they are known as"impact carbs" since they have an impact on blood sugar. 

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Is there truth behind Bro Science?

Have you ever been at the gym and hear a whole bunch of guys talking about: 'Tilapia & Asparagus being the only thing to lean out" or " fasted cardio burns more fat." You may have even heard your favorite influencer talk about only doing HIIT cardio. In the fitness industry we call this, BRO SCIENCE. 

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Urban Workout for Fall

In today’s world - with all the technology that surrounds us - we rarely leave our homes. We have apps to bring us food and groceries, indoor treadmills, our beloved amazon prime and programs like P90x. I even heard that there is a robot coming out that can cook for us. Are all these amazing? Heck yeah! Are they also making it way too easy for us to stay indoors? Definitely!

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