With President’s Day upon us (not to mention an election around the corner), the subject of honesty is a pretty hot topic. Most of us have never chopped down our father’s cherry tree, and many of us tell the truth on a pretty regular basis. But, when it comes to being healthy and losing weight, being honest with ourselves can be a real challenge.

Remember: A healthy body is an honest body. So, here are a few tips on losing weight and shaping up… the straightforward and truthful way:

• Start at the beginning. Take stock of where you are, right now, in this moment. You can’t what happened in the past and can’t change everything at once, so take on one habit at a time. For example, rather than thrust yourself into a diet overhaul spend a few days focusing on swapping soda for water – nothing more, nothing less. Once that starts to feel natural, you can move onto the next habit (eating more veggies, less sugar, etc). Remember, you’re building a whole new house here, one brick at a time.

• Set a goal. Here’s where that honesty comes into play. As you set goals for yourself, dig deep, and reflect on your big-picture motivation for being healthy. For most of us, it’s not just about losing 10 pounds. It’s about lowering body fat levels, strengthening muscles, protecting the heart and preventing disease so we can enjoy longer, fuller lives with our loved ones. How’s that for an exciting goal?

• Keep a journal. This might just be the most important tip because keeping a food journal holds you accountable to yourself and keeps you on track. And sure, it’s a deceptively simple process: Whatever you eat, drink, or even snack on, jot it down. But a few years ago, the American Journal of Preventive Medicine released a study showing that keeping a food diary is a key element to losing weight and being healthy. The participants who kept a daily journal lost twice as much weight as those who didn’t. You may find that one of the biggest revelations in your journal is your food portions. It might be tedious, but take the time to do some measuring and weighing of your food – you’ll be amazed how often we overestimate what a healthy serving size should be. Want to try for yourself? Click here for a free downloadable journal of your own.

• Know yourself. Exercise, of course, is an important part of the equation. But the key to making it stick is choosing a routine that matches your personality. If you’re an introvert, you might prefer a solitary walk over a loud (and public) salsa class. Or if you’re easily overwhelmed, you need a system that takes the guesswork out of exercise. That’s why I created my Body Blast Solution. With 14 workout routines, a nutrition and wellness guide, and a set of easy-to-use equipment, this kit is a complete home gym.

So regardless of your age, weight, or lifestyle, don’t wait and make real (and honest) changes today.

If there’s one thing that getting older has taught me, it’s this: Gravity affects everything — even your sex life. For women, a firmer body will bring you more sexual pleasure, since weak core and pelvic muscles make it harder to achieve orgasm. Of course, overall fitness is key-there’s plenty of research to show that women who do certain exercises regularly experience more-and better orgasms. Yep, quality and quantity count here. This month, we’ll focus on exercises that will help you get your groove on… both in the bedroom and everywhere else.

Down-There Care

You may remember your doctor telling you about Kegels after you gave birth, or you may have heard friends talking about them. They’re the inner vaginal and pelvic floor exercises that help control everything from bladder function to bedroom bliss. The basic move is to contract and release the muscles of your vaginal wall, but keep reading and I’ll give you some must-have variations.

Get Your Sex Flex

We all remember when pop star, Sting boasted of experiencing hours upon hours of sex because of his tantric yoga practice. Today, he admits it was just a joke, softening his stance to say that his sex life consists of four hours of begging, then a movie and then dinner. Whatever the case, there is truth to the notion that yoga can spice things up in the bedroom. A 2009 Journal of Sexual Medicine study found that regular yoga practice improves desire, arousal, orgasm, and overall sexual satisfaction in women. I find that a great yoga workout gets me warmed up and lubricates every muscle-inside and out-which becomes more and more important as we get older. And, if half of lovemaking is loving yourself, then treating your body like the temple it is for an hour in various yoga poses can be the perfect foreplay for great sex later.

Here’s one of my favorite yoga poses… Downward Dog

Kneel on your hands and knees, and lift your hips up into an inverted “V” position with your feet on your tiptoes. Press through the hands, opening shoulders. Lift your sitting bones high, feeling the lower back moving into an inward curve. Slowly start to start to straighten the knees, pressing your heels toward the floor, keeping feet parallel to each other. As you get more flexible, keep trying to press them all the way down. Hold for 30 seconds or more.

Pilates Power 

Pilates also can transform your bedroom prowess. Doing the Pilates Hundreds correctly can help with that darned gravitational pull and also make your Kegel exercises more effective. This exercise is really about learning to stabilize. It builds muscular endurance, which comes in handy when you want to experiment with a new sexual position. Core strength also betters your time in bed, in any position, since you’re able to support your weight more effectively and move more passionately and freely.

Belly Shake

The ageless art of belly dancing is the hottest way to limber up, burn calories and wake up your sensual side. My Flex Appeal DVD teaches you the moves, tones your abs and rejuvenates your body…not to mention, feel fit & sexy!

THRUST YOU MUST 

Before you slip between the sheets, make time in your workout for the pelvic thrust, which you can combine with Kegels for a great lower-body workout both inside and out.

Lie on your back with your knees bent, feet hip distance apart. Roll the shoulders under you and press your feet into the floor, lifting your hips up in the air. Bring awareness to the area of your pelvic floor, including the muscles of and around the vagina. Begin to contract your vaginal and anal muscles as though you were trying to stop the flow of urine. Contract on the exhale, release on the inhale. Try different Kegel variations to continue strengthening that area like the one below.

Your No-Fail Kegel Kit

1.  Elevator up:  Think of your vagina as an elevator, hold the main floor, then up to floors two, three, four and the penthouse, then release one floor at a time.

2. Flutterby:  Count in quick beats, “and a one, and a two, and a three, and a four” as you quickly contract and release your vaginal muscles.

3. Five & Five:  In this variation, contract for five breaths, and then release for five breaths.

Try this related product: Flex Appeal Belly Dance DVD

On Valentine’s Day, we’ve got love on our minds – and it’s a good time to focus on feeling and looking our best, not just to impress that special someone, but for our own sense of well-being. And, the secret to getting a handle on those love handles might just be easier than you think. This Valentine’s Day, think kettlebells. Here’s why:

The Skinny On Kettlebells: First used by Russian bodybuilders in the early 20^th century, these little balls of magic are now the go-to for A-list actresses learning to burn fat and tone the entire body in less time. In just 20 minutes you can burn 400 calories, according to researchers who examined the relationship between kettlebell training and energy expenditutre.  Additionally, kettlebells increases your metabolism, works multiple muscles and burns fat after exercise. Who doesn’t want that?!!

What This Means For Your Love Handles: Kettlebells’ unique shape of allows you to use a fuller range of motion than traditional strength training – and the movements in kettlebell training incorporate multiple muscle groups (arms, shoulders, glutes and love handles) all at the same time. That means more sculpting, more waist-whittling…all in less time. And, according to the Journal of Strength and Conditioning Research researchers found that kettlebell training significantly improved strength and endurance and was also seen as an effective alternative to weight training.

A Valentine’s Day bonus: Kettlebells are also the key to calorie burning. The high-repetition, swinging, twisting, full-body movements used in kettlebell workouts also provide the slim-down fat-burning benefits of heart-healthy aerobic exercise. Now, that’s a time-saving workout we can ALL learn to love.

For Valentine’s Day and Beyond: Kettlebells aren’t just for the hulking bodybuilders you’ve seen hoisting heavy weights at the gym. Regardless of your fitness level (or age or gender), you can still reap the sculpting, fat-burning benefits of kettlebell training using lighter weights.

The swinging, twisting and rotating movements used can provide a nice challenge when you’re just getting started, so it’s important to begin with lighter weights. Not only will you master this new style of exercise with proper form, but you’ll begin to see those love handles melt away.

See For Yourself: My Kettlebell Solution is a real bundle of love. With two sizes of kettlebells, a nutrition guide, instructional chart, and four workouts for the upper body, buns & thighs, fat burning, and, yes, a core routine for those love handles, it’s the perfect way to commenorate Valentine’s Day for yourself AND your loved ones. Click HERE for a sneak peek.

In honor of Valentine’s Day next week you may be thinking about downing a box of chocolates and eating a few red velvet cupcakes. Stop right now and take a moment to think this through. You have the power to take control and invest in yourself. Too often, I hear my friends talking about how they plan to start living healthier after they’ve binged on a major holiday. Their healthy-living goals really only sets themselves up for failure in the future. A 2009 study from the University of Hertfordshire in the United Kingdom found that more than 75 percent of New Year’s resolution followers gave up. So who had the success stories? The people who broke down their goals into small, achievable steps.

Your life isn’t an experiment. It’s an investment in your future. If you fuel yourself with junk and bad habits, you won’t have the reserves for energy and good health. Consider each day an opportunity to invest in good habits so you’ll have stamina and great health to withdraw. You can’t lose. Who wants to sit at home while the rest of the gang goes out to play.

And, it’s not just all about you. Do you want to be the parent or grandparent who sits on the sidelines or the one who creates lasting memories by participating right beside them? Today, you can make a move so the dream of a long, active life becomes a reality. And, I’m here to show you seven ways to push the reset button on your healthy habits-starting now. Even if you’re already on a healthy track, there’s always room for improvement.

1. Sleep It Off.  No, not your Valentine’s Night hangover — your sluggish metabolism. A 2009 study from the University of Chicago found that people who don’t get a full night’s sleep are more likely to gain weight and have more difficulty losing body fat when they are dieting.

Sleep experts say the most effective way to improve your sleep is to stick to a regular bedtime and regular wake-up time-even on the weekends. Ideally, your bedroom should be dark, cool and quiet. And, move distracting, light-generating electronics like computers, TV sets and cell phones out of your sleeping zone.

2. Drink Smarter.  Ditch the conventional wisdom that your daily fluid intake should only consist of water. Drink juice, green tea or coffee if you want to but be mindful of the calories. A fizzy Vitamin-C powder added to water may satisfy a soda urge. And, branch out. I’m a huge fan of freshly-juiced green drinks made from spinach and kale. But, you are not allowed to knock it until you try it.

3. Lose the hidden pounds?  We can’t underestimate the importance of elimination. To keep your colon healthy, increase your fiber intake to 25 grams a day. I’m also a fan of probiotics for regularity and increased vitality, like Rainbow Light’s ProbioActive 1B. And, downing a fiber drink (yes, those) can actually help your body break down the fat in fat cells.

4. Make It A 5-Veggie Day -Every day!  And, get creative with it. If kale juice seems unappealing, steam it and add a splash of olive oil to the batch (or some collard greens), and you’ll quickly change your tune. The darkest, leafy greens help keep your bones strong, so don’t skimp.

5. Shrug Off Sugar.  Every time I cut back on refined sugars my energy level rises and stays there. It’s easy to fall into the trap of grabbing a sugary snack for a quick boost but the crash that follows is never fun. Simple substitutions like choosing a piece of fruit over a glass of juice or sparkling water over soda can do wonders for your mood, energy levels and waistline. A study of more than 50,000 nurses found that women who had just one sugary soda or glass of juice a day weighed more than those who drank less than one a month.

6. Grab Different Grains.  So many people have gluten sensitivities that wreak havoc on their digestive systems. “Wheat” is not a great choice for everyone. Choose purer grain choices like steel-cut oatmeal, quinoa and brown rice. And, don’t be afraid to mix it up a bit. Instead of using bread for sandwiches, wrap your lunch up in large lettuce leaves.  You’ll love the crisp, fresh flavor. 

7. Shake It Up.  I rarely travel without a blender because protein shakes are a cornerstone of my daily diet. I like the Hamilton Beach single serving blender that has a convenient travel lid. Then I add a protein powder that’s low in sugar and mix it with frozen berries, soy, low-fat or almond milk, some flaxseed oil and swap it out for at least one meal a day. Another option is to seek out a great local juice bar for your shakes. Either way it’s a delightful breakfast, post-workout snack, or sweet-tooth-satisfier.

Now, go on and create some lasting memories!

February is American Heart Month – a very important time of year – especially for those of us who have been affected by heart disease personally. When I was 17 years old I lost my father to a heart attack. I was devastated. And, as it turns out, it runs in my family. I also lost my grandfather to a heart condition. According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death today for both men and women. I like to think that because I eat right and exercise regularly that I am somehow “exempt.” But, of course February is a great reminder that we all need to stay on top of our heart health, get our heads out of the sand and get our cardiovascular systems moving.

Everyone can take steps to lower their risk of heart disease and heart attack by eating more wholesome foods and consuming less highly saturated fats, which raise blood cholesterol levels. In addition, physical inactivity is related to the development of heart disease, which contribute to obesity, high blood pressure, high triglycerides, a low level of HDL (good) cholesterol, and diabetes — other risk factors for heart disease. Regular physical activity can improve those risk factors.

So what can you do today? Here are three things that you may not know, which will impact your risk for heart disease!

3 Habits You Should Take To Heart:

1. Make small changes to what you eat. What you put into your body can have a large effect on your heart and your health. If you want to improve the health of your heart, make the following changes to your diet:

a. Cut the intake of salt. The Institute of Medicine recommends less than 1,500 mg of sodium per day for those over 50 or with high blood pressure… Make sure you read the labels.

b. Get adventurous with your whole grains. A Nurses’ Health study showed a 50 percent decrease in heart disease among those who ate at least 3 servings of whole grains a day. My favorites are oatmeal, quinoa, and barley. Oatmeal is not just for breakfast, if your craving an afternoon snack try the 3 Sisters Plain Grain pouches with some walnuts or raisons and a dash of almond milk.

c. Start your day with a heart healthy shake. An Interheart study showed a 30 percent decrease in heart disease among those who ate more fruits and vegetables each day. An easy way to do that is with a protein shake made with fresh or frozen fruit. I make one of these every morning.

Heart Healthy Shake

1. 8oz almond milk
2. ½ cup frozen mixed berries (raspberries, blueberries)
3. 1 tablespoon of Nano Greens 
4. teaspoon of flaxseed oil

d. Eat foods high in Omega-3 fatty acids. How can you get the best food with omega-3 fatty acids? Go Fishing!

2. Go fishing with the 6 best & cut bait with the 6 worst! The American Heart Association recommends eating certain types of fish at least twice a week (see below list). Why? Because fatty fish are high in omega-3 fatty acids, which may work wonders on your cardiovascular system and lower your cholesterol, reduce inflammation, improve arthritis, and even improve learning ability. In October 2009, Seafood Watch, a program run by the Monterey Bay Aquarium in California, combined data from leading health organizations and environmental groups to come up with the list “Super Green: Best of the Best” Seafood. To make the list fish had to a) be low in contaminants b) high in omega-3s and c) come from a sustainable fishery. Look for the MSC Blue eco label for a more conscious choice.

The Six Best Fish Include:

• Albacore tuna
• Farmed Mussels & Oysters
• Pink Shrimp from Oregon
• Farmed Rainbow Trout
• Salmon (wild-caught, Alaska) – strict regulations and quotas ensure that Alaskan salmon are both healthier and more sustainable.
• Sardines, Pacific (wild-caught) – naturally high in vitamin D and 3oz. of sardines contain 1,950mg of omega-3s!

The Six Worst Fish include:

• Bluefin Tuna
• Chilean Sea Bass
• Groupers
• Monkfish
• Orange Roughy
• Salmon (farmed)

3. Rev it up. It probably goes without saying that one of the best things you can do for your cardiovascular system is aerobic exercise. But, surprisingly, resistance training has a unique set of heart benefits, too. A study at the Journal of Strength and Conditioning Research revealed that strength training may lead to a longer-lasting drop in blood pressure after exercise than aerobic exercise alone. My “Stay Firm Upper & Lower Body” Kits offer a complete solution: Not only will they help you get stronger, fitter and more toned – but they also serve as a complete cardiovascular system tune-up.

I’m also including a delicious and easy-to-make salmon recipe that won’t take more than 20 minutes to make, including cooking time. So, enjoy!

Broiled Salmon Dijonnaise 

2 tbsp Dijon mustard
2 tbsp light mayonnaise
½ tsp chopped fresh thyme
½ tsp chopped fresh rosemary
1 clove garlic, minced
4 salmon fillets (4-6 ounces, each)
Freshly ground pepper
Lemon wedges

Preheat broiler. Mix mustard, mayo, thyme, rosemary and garlic in a small bowl. Line a baking sheet with foil. Place salmon fillets, skin side down, on foil. Coat the top of each fillet with the mustard mixture. Broil the fish for 5-7 minutes or until the tops are browned. Check for doneness; if the fish needs to cook a little longer, turn off the broiler and let stand in hot oven for a few more minutes until cooked through. Season to taste.  Serve with lemon wedges. Serves four.

As mentioned in the New York Times Article, “Turning to Kettlebells to Ease Back Pain”, kettlebells were created in the Scottish Highlands and popularized by Russian bodybuilders. Kettlebells are round weights with a handle on top for an easier grip.

Unlike dumbbells, their unique shape allows you to use a fuller range of motion when performing certain exercises, providing a versatile, fun and effective workout.

Get Your Kettlebells Now!

If you’ve never worked with Kettlebells before, get ready! This workout is unlike any workout you’ve done before. You’re going to get strong, lean and flexible from your inner core out and tone your entire body. You’re going to feel centered, balanced & confident and you’re going to have FUN!

Game time is this weekend. Are you ready to bring your A-game? For most of us, the Super Bowl is another event that challenges our commitment to a healthy lifestyle. With all the friends and food, it’s easy to write off Super Bowl Sunday as a cheat day and make up for the mistakes later. The Super Bowl may be about the battle between the Giants and the Patriots, but for many of us, it’s about the battle between ourselves and the buffet table.

Make a conscious decision to make this year different. You can enjoy the festivities while making it worthwhile… I’ll tell you how. Follow these three easy tips to make this Super Bowl a healthy touchdown.

1) Take Advantage of Your Time

By sitting on the couch, we burn around 60 calories/hour. Now, imagine how much you can burn when you use the time watching the Super Bowl to increase that rate to 100, 150, 200 calories/hour… all without weights or the gym. Watching Super Bowl commercials gives you the perfect opportunity. Set a cue in your mind, whenever a commercial comes on, do the following exercises:

• Ab Contractions. Sit straight in your chair. Contract your stomach and hold for 5 seconds. Relax and Breathe. Repeat 10 to 15 times.
• Bicep Curls. Place your right elbow on your right knee, your other hand resting on your left thigh. Grab a weight (or a can or a drink!) with your right hand and raise it to your right shoulder. Lower the weight back down until your arm is extended below the knee. Repeat 10 times and then switch to the left side.
• Single Leg Lifts. Sit on the edge of your chair with your feet flat on the ground. Lift your left leg and straighten it in front of you. Hold for five seconds and lower back down. Switch and raise your right leg. Straighten it in front of you and hold for five seconds… lower back down. Repeat for 10 lifts on each leg.
• Get up. Every commercial, after finishing your exercises, stand up and walk around for one minute. Socialize with friends, play with the kids, and help clean up the house, anything to get you up and moving.

If you want something to help you exercise during the game, my Body Sculpt Kit offers so many tools that you can use for a quick workout. Use bands instead of weights, straps to help with stretching, a core ball to tone your waist, and much more. Learn more here.

2) Watch Out for Liquid Calories

Calories from soda, juice, and beer can add up quickly, especially at an event like the Super Bowl. Soda has an average of 176 calories/16 oz., beer has 200 calories/16 oz., juice has 204 calories/16 oz. You can see how the calories can add up when you start having three, four, five drinks during the game. It’s okay to indulge in a drink, just be sure to keep track of how many you have. To help keep the calories low, try switching to water whenever possible. You can cut your intake in half if you alternate between can of soda and a glass of water.

3) Portion Control

The Super Bowl is famous for the huge displays of food filled with mostly poor choices for a healthy diet. None of us can be all-star healthy eaters every day of the year, but that doesn’t mean we can’t be smart about how we handle those tough days. When you go for food, be sure to take a plate and select small portions of whatever food you are eating. Don’t linger at the table or an endless appetizer plate. If you stay in control of the portions that you eat, you’ll significantly reduce your intake for the day.

Remember, healthy living is about getting the most enjoyment out of life. It shouldn’t feel like a burden or limit you from enjoying events like the Super Bowl. If you make little changes and stick to them, you can indulge a little this Sunday while staying on track to getting your body fit and staying healthy.