Before starting any weight training always warm-up on a treadmill or elliptical for 5 to 10 minutes. Make sure your shoulders are warm before starting by using with a lighter weight and performing at least 15 reps. Increase your weight on your beginning set. Always watch yourself in the mirror for proper form. 

Shoulder Workout

1. Combo: Incline face down reverse d-bell flies with d-bell front raise
    3-4 sets of 10 reps each

2. Incline bench side d-bell lateral raise
    3-4 sets of 10 reps each side

3. Sitting single d-bell overhead press
     3-4 sets of 10-12 reps each side

4. Standing plate upright rows
    3-4 sets of 12-15 reps

Alway check with your doctor before starting any exercise program.



I hope to see you there!

Sandy :)


Getting fit! Becoming the best version of you! FINALLY having a booty! It all sounds awesome, but it can also all sound terribly intimidating. There are a lot of steps in the process of meeting your fitness goals; and it’s not just about getting to the goal. It’s about a total lifestyle overhaul. You’re not just committing to going to the gym three days a week. You’re making a promise to yourself to make healthy decisions everyday.

But accomplishing all of this can actually be a lot easier than it sounds… depending on how committed you are to making a genuine change in your life. So, if you’re committed, read on!

It’s understandable that everyone has to start somewhere so if you’re a total beginner here are a few tricks to make getting fit a little less scary and a little more fun:

  • Accountability Buddy: You don’t have to go it alone. Grab your best friend, your sister, or a trainer to go through the journey with you, so you have a cheerleader when things get tough and to hold each other accountable. Having a plan is number one, therefore after every workout, as your stretching, strategize your next workout, when, where and what you will train. Having a trainer, on the other hand keeps you accountable, on your toes and encourages you to get that last rep in. Because they know you can do it, and will remind you that you know you can do it too. 

  • Don’t Go Cold Turkey: Let’s talk about food. If you’re a beginner, we’re talking SUPER beginner, the food might be your biggest hurdle. Start simple by cutting out processed foods, like frozen dinners and/or dinners from a box. In place of those things add in whole foods, such as lean meat like chicken or fish, fresh in season veggies, and healthy carbs such as brown rice or sweet potatoes. Do that for a week or two and then cut out something else, like pop. You can do this by cutting in half what you normally drink for 3-4 days and then cutting that in half, and so on. The good news is, you don’t have to give up french fries, ice cream, or your favorite guilty pleasure all together right away, but saving those things for a free meal on the weekend will help you reach your goal much quicker.

  • Be Gentle With Yourself: Goal setting is a big part of understanding your fitness journey. You can use your goals to track progress and set benchmarks. However, it’s important to set goals that are realistic. People are different genetically and their bodies will respond to fitness as such. In other words, if you’re of Scandinavian descent don’t make your goal booty that of a naturally curvy Latina. Some things just aren’t physically possible. So, by all means reach for the stars but don’t reach for something impossible that may only leave you disappointed and feeling needlessly discouraged. Setting weekly goals to get to the gym and start eating clean whole foods are more attainable, and will help you reach your long term goals. Do what is needed on a daily basis will take the overwhelm out of the whole process.

  • Tracking/Journaling: It’s important to know what you have done and where you are going. Don’t be blind in the process and progress. Have a tracking journal or phone app where you can write what exercises you have done, what weight and how many reps. That way when you go the gym next time you will know your weights and reps and therefore, push yourself, and also pat yourself on the back as your strength and weight increases. Just has important is journaling your mood, water, sleep, calories, weight or body fat. Keeping track of all these things is higher knowledge when you have hit a plateau and you need to changes things up.  

  • Make An Investment: Being healthy is an investment, in YOU! It’s a lifestyle investment. You are worth the investment so take the time needed to plan your meals, your workouts, stretching, etc. Love yourself enough to take the time to invest in your health so you don’t have to pay for it later in life. Meaning in medication, doctors, being sick, unable to play with grandchildren, and unable to be active with friends, etc.

These are some simple strategies to help get you started on your fitness journey. If you need more guidance and support you might consider signing up for the 30 Day Fit & Ageless Challenges

Meditation, Yoga, and Aging

No matter how old you are and what healthy habits you have, meditation and yoga are great additions to a healthier and longer life. Both are ancient practices that can provide health benefits in many ways. Tai Chi, among other healing arts, can help in slowing down the aging process. Thus, both meditation and yoga are simple techniques that should be practiced on a daily basis in order to attain a youthful and healthy lifestyle. 

People have been meditating for thousands of years. But while the practice is not new, science is just catching up to its benefits. Recent studies show meditation and mindfulness can have a positive impact on stress, anxiety, focus, creativity and even relationships. The calming benefits of meditation are helpful in keeping the mind from wandering while also reducing stress. Here are some amazing benefits of meditation:


1.      Lowers stress and anxiety

The discipline of meditating can lead to an increase of positive thoughts in the brain and lower susceptibility to stress. Meditation is not only associated with feeling less stressed, but it’s also linked with decreased levels of stress hormone cortisol. 

2.      Changes the brain

A meditation technique can actually result in brain changes that may be protective against mental illness. The meditation practice was linked with increased signaling connections in the brain, called axonal density, as well as increased protective tissue (myelin) around the axons in the anterior cingulate brain region.

3.      Lowers depression

Those who are at especially high risk for depression may benefit from some mindfulness meditation. Teaching people of all ages how to practice mindfulness on a daily basis could help them experience less stress, anxiety and depression.

4.      Supports your weight-loss goals

Trying to shed a few pounds to get to a healthier weight? Mindfulness could be your best friend. Meditation training was considered an “excellent” or “good” strategy for weight loss by seven out of 10 psychologists in one related survey.

5.      Helps you sleep better

Meditation can not only help us better control our emotions and moods, but it can also help us sleep better at night. People who reported higher levels of mindfulness described better control over their emotions and behaviors during the day. In addition, higher mindfulness was associated with lower activation at bedtime, which could have benefits for sleep quality and future ability to manage stress.


Yoga, on the other hand, is said to be more physical than spiritual. The practice can involve breathing meditation and some consider it to be a spiritual discipline as well. Despite living in times when scientific medicine was not as developed as today, many yogis have lived past 100 years of age. Yogis have been incredibly healthy individuals who were in better shape at age 80 than many people at age 40, which only proves beneficial effects of yoga. The regular exercise that yoga practice provides helps maintain muscle strength as well as bone density, flexibility of the joints and balance. Yoga exercises can also improve respiratory and circulatory health while reducing stress and anxiety. Spending an hour a day on yoga is sure to promote a healthier life.

Meditation and yoga are simple practices that should be essential part of your daily routine. The best times to meditate are first thing in the morning and just before you go to bed at night. Prepare to start the day with calm self and clear thoughts. At night, relax and anticipate a good night’s rest. Incorporate these highly beneficial techniques and you’ll see the results in no time. 

Ultimately -- 
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you

Whole Food Nutrition Plan

Are you eager to turn back the clock on aging? Would you like to find a natural way to look your best without turning to plastic surgery?

Slowing down aging in your body starts with what you eat and drink on a daily basis. If you eat lots of processed low-nutrient foods, and sugar-filled or artificially sweetened beverages, your skin, hair, and nails will reflect these choices. Anti-aging foods will provide you with the all good nutrition you need to slow down the aging process. When you eat real foods with key anti-aging nutrients, you become healthy on the inside which is reflected on the outside by an outer glow of vibrant health that everyone will notice. Organic whole foods which contain the following key nutrients are the best choices for fighting the aging process. 

That’s why you should follow nutrition plan loaded with whole foods that will reverse aging. These foods are all packed with anti-aging properties. If you stick to these foods, not only will you look younger, but you will also be fit. You can follow nutrition plan that is set for a month in order to learn how to incorporate all these healthy foods into your diet. You will need to prep your food once a week for maximum success and make sure to follow each plan for one week. Make sure you have a digital scale to weigh your foods and remember that good and timely organization is the key to success.


Probably the best way to stay energized later in the day is to treat yourself to a super healthy breakfast! This will definitely give you energy, satisfy your appetite, and give you the best possible start of the day. You can start your day with a healthy and light breakfast that will include: 

● 4 egg whites with 1 yolk

● 2 white corn tortillas

● 1/3 avocado

● 2 Tbsp salsa

Lunch – Sandwich

Ah, the lunchbox. Sometimes you may face real challenges when thinking about the midday meal. There’s a high chance you want healthy options that keep you full enough to stay away from the vending machine come mid-afternoon, and won't leave you raiding the pantry a couple of hours later. So, here is an idea for a super healthy lunch that will satisfy your appetite and make you feel good at the same time.

● 2 slices toasted Ezekiel bread

● 3 oz Tuna (rinsed if from a can)

● Lettuce and tomato

● 1 Tbsp mustard


You’ve tried to think of a nutritious dinner plan many times and you always fail to stick to it. But, that’s about to change. So, here is an example of nutritious dinner that is all about making weeknight meals a little easier, without giving up any of the big, bold flavors that make cooking and eating so fun.

● 4 oz fish of your choice

● ¾ cup quinoa or brown rice

● 1 cup chopped sautéed veggies of your choice mixed in with quinoa


What you eat between meals matters more than you think. These choices boost your metabolism and help you lose weight fast. Here are some snack choices you can combine between regular meals.

● ¼ cup almonds

● 25-gram protein shake blended

● with one cup unsweetened almond milk

If you're going to bulk up, lose fat, or stay healthy, you'll also need a goal-specific nutritious plan to get results. With the right plan and the right discipline, you can get seriously shredded in just one month. Make sure to follow this nutritious plan that includes super healthy breakfast, lunch, dinner as well as snacks and the results will speak for themselves!

Ultimately -- 
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you


If you’re a fitness addict or even just super motivated to create your dream body, it can be easy to over do it at the gym. Rest days are just as important as the days you train. Not giving your body planned recovery days could turn into fatigue, pain in your muscles and joints, headaches or insomnia, muscle injury, and much more. Overtraining actually works against you and might end up setting you back in the long run. We salute your dive and dedication but being dedicated to having a healthy body and achieving your fitness goals encompasses more than killing yourself at the gym. Recognize and respect the importance of rest + recovery.

Woman doing yoga

Next time you’re mapping out your fitness schedule by yourself or with a trainer make it a priority to schedule rest days as part of the plan. Still not sure? Here are a few reasons why recovery days are an essential part of your fitness journey:

  • Muscle Repair - While working out you’re essentially breaking down muscle tissue. After your workout, your body repairs and replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands. Therefore, planning 1-2 days off a week will give your body the recovery it needs for repair. For instance, one way to do this is to break it up during the week by taking Wednesday’s and Sunday’s off. Some like to get their training completed during the week and then taking the weekend off to be with their families. Choose what is best for your lifestyle and schedule. Give your body and muscles a chance to recover and go through the healing process that builds new muscle fibers and ultimately sculpts the body you’re working toward.

  • Meal Prep Time - In today’s fast paced world it’s necessary to plan time to get everything done. Look at your days off as an opportunity to be productive on the food front. Food is just as important, if not more, as the time you put in at the gym, and making sure meals are on point is crucial. Schedule it on your calendar and use your days off to prep your meals in advance. Be prepared no matter what comes at you during the week, you can grab your tupperware and go. You can also use that extra day off to re-evaluate your meal plan all together. What’s working, what’s not? Looking at your nutrients and how your body is being impacted by them is a great way to put your rest day to work to meet your fitness goals.

  • Mental Check-In - Your mind set also plays a huge role in your results and overall experience as you journey your way to your fitness goals. Ever heard of coaches urging their players to “have their head in the game?” well, if you’re not mentally there it’s not going to yield the results you want. Take rest days as the opportunity to seriously check in with yourself spiritually, emotionally, and truthfully. Are you feeling overwhelmed? Do you need an accountability partner?

Figure out what you need to do for YOU so you can succeed and feel positive about yourself right now and tomorrow. A balanced schedule with days scheduled off will help you focus on the things that will keep you on track while on your training days.