​Every year many of us make promises to ourselves to get in shape. Whether it is starting a new diet, losing weight, or trying to get more active, the promise of a better diet and effective exercise routine sometimes does not give us the results as fast as we want.  It is human nature to buy into quick-fix fad diets when you desire rapid results. When we start making changes to our daily routine by exercising and eating healthier we want to be rewarded with visible change immediately.  Your desire to get fit will begin to pay off as you begin to see transforming your body and routine isn’t an overnight process.  Getting fit takes patience, hard work, dedication, and consistency.  You have probably tried weight loss plans, weird diet fads, questionable supplements, the list goes on. These are simply a quick fix and will never lead to long-lasting weight loss unless you change your diet and start exercising. So, NO, there is not a quick fix. If there were, we'd all be doing it!

The key is to be nice to yourself and take a course of action that will yield long-term results. That means no fad diets or things that are restrictive (keto, fasting, etc.) Why, because those don’t tend to work for life so why bother?  Fad diets are deceiving because you usually experience a quick water weight loss, which on the scale looks great, but is then followed by weight gain, which can be a let down to deter you from staying motivated.

As a pre and postnatal exercise specialist, I have seen and experienced a much happier success personally and with clients by eating a balanced diet in moderation and incorporating an all-round workout routine that encompasses upper body, lower body, core, cardio, and strength training. It might take longer but you’ll be able to enjoy your life (eat out, have a higher carb day, etc) and make lasting changes. Here are my six tips for losing weight without the fad diets: 
1. Focus on Nutrition.  You can’t out-train a bad diet, no matter what you try. I can’t stop snacking on junk food (processed sugar products) if it’s in my house, so I don’t buy it anymore. 
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2.  Eat lean protein, healthy fats and complex carbs with every meal. Eating good protein helps make you feel full. By eating this well-rounded diet you will also notice your ability to eat in moderation. 

3.  Avoid excess calories from unhealthy drinks like soft drinks and alcohol. 

4.  Drink lots of water. I try to drink at least 64 oz or more of water per day (or half my weight in ounces). 

5.  Give yourself grace during this process. Remember, slow and steady wins the race. I have lost 17 pounds in 7 months after giving birth and exclusively breastfeeding so I know it’s possible. 

6.  Exercise.  Building muscle will increase your BMR and ultimately burn more calories at rest compared to endless cardio workouts. 

At aquaBelly®, we offer a range of motion exercises including yoga, pilates, ballet, cardio, hip hop dance, weight training and aerobic exercise giving you a well-balanced, full-body fitness class. 

Here are the ingredients: 
1 lb. salmon skinless and boneless
3 tbsp. butter
1 medium onion chopped
kale (1 package of pre-washed kale, or a big bunch)
1 cup heavy cream
1 cup Parmesan cheese grated
2 garlic cloves minced
salt and pepper to taste

How to prepare: 
1. Preheat oven to 400 degrees. Prepare baking sheet by lining with parchment paper or aluminum foil.
2. Place salmon on cookie sheet drizzle with olive oil and sprinkle each filet with salt and pepper.
3. Bake for 20 minutes or until internal temperature of the salmon reaches 145 degrees.
4. In a medium-sized saucepan or dutch oven, saute the onion in butter over medium heat for 4-5 minutes.
5. Add the kale and cook it for 1-2 minutes, until wilted. 
6. Add the heavy cream, Parmesan, garlic, salt, and pepper. Stir and bring to a simmer on low heat.
7. Just before serving add salmon.
8. Stir together. Garnish with grated Parmesan and serve.

There is nothing worse than being motivated to workout to then wake up on a dark and dreary winter morning making it easier to just stay in bed under your warm blankets. Winter always seems to bring on my cravings for warm comfort food such as soups, stews and of course curling up by the fire with some warm hot tea. Just because it may be too cold outside does not make it right to just sit inside and become a couch potato. It is so important to maintain a consistent workout routine throughout the year especially during the winter months here are four tips to avoid the winter blues from sabotaging your workout and help you stay fit and healthy all winter long!

You just had a baby and now they have cleared you to workout. Now the real work comes into play, how do you schedule the time to workout? Well, what if you knew that you could do a great workout in just 45 minutes once or twice a week?  Getting fit after pregnancy suddenly becomes more feasible.

Think about this scenario:  You and your family have boarded an airplane, stowed away all your luggage, strapped the baby into their car seat and the flight attendant begins..."if there’s an emergency, place the oxygen mask over your face first and then help those around you."  That is not selfish it is smart!  Listen, lifting that baby over and over again for the next year...or more is going to wear out your body.  You have got to start lifting weights and continue working on that core.  Not to mention the importance of cardio when you are having to run after your little tyke!  Mamma it is so important for you to get back into shape so that you can be your best to give it your best!  I have openings throughout the next few months each week. Contact me for more information on how to get you on my schedule! 

Asparagus Ingredients
EVOO
Asparagus
Grated Parmesan cheese
​Granulated Garlic
Freshly ground pepper

1. Preheat your oven (I used my convection setting for a more even roast) to 425 degrees F 
2. Using a baking pan,  I line the pan with tin foil and spray the inside with olive oil cooking spray.
3. Drizzle extra virgin olive oil over the asparagus, then shake the pan to coat.  
4. Sprinkle asparagus with Parmesan cheese, kosher salt, and granulated garlic.
5. Roast in preheated oven for about 25 minutes.
6. Serve and enjoy! 

For this dish I use bone in pork chops. They come out juicer and my toddler loves to pick them up to eat - so they are fun!  I let these marinate for about 2-3 hours in my refrigerator. 

Pork Chop and Marinade Ingredients
4-6 Bone in Pork Chops
​EVOO
Freshly squeezed lemon juice
Worchestershire Sauce
Granulated Garlic
Kocher Salt
Paprika
Freshly ground pepper

Preheat your oven (I used my convection setting for a more even roast) to 425 degrees F 

1. Using a baking pan, I line the pan with tin foil and spray the inside with olive oil cooking spray.
2. Place the marinated pork chops on the baking sheet.  
3. Bake in preheated oven for 15 minutes (turn pork chops over) continue cooking another 12-13 minutes depending on thickness.
4. Serve and enjoy! 

There's just something special about the classic, crisp texture of an iceberg lettuce Wedge Salad during the summertime, but I've added a little twist! My new favorite way to make a wedge salad now is to use romaine lettuce instead of iceberg and add bits of salmon topped with a healthier blue cheese dressing. After losing over fourteen pounds since Christmas, maintaining my normal healthy weight after baby number two means I am eating a well-balanced diet that consists of eating more protein and fiber-rich foods and cutting way back on the carbs and processed sugar. It has not been a hard journey because I have always eaten healthy. The hardest part about losing the weight was getting those workouts in to maintain my strength, stamina and muscle tone. Today I have decided to change things up a bit by giving you a more nutrient option to the classic blue cheese smothered Wedge that is, in my opinion, tastier and more satisfying.

To make this easy and delicious salad for two you will need, one head of romaine lettuce, one can of Atlantic wild caught salmon, blue cheese dressing, and grated parmesan. Optional toppings: chopped bacon, cherry tomatoes, scallions.
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1. Rinse and pat dry the romaine lettuce head.
2. Cut in half.
3. Using half of a can of salmon per half lettuce head, sprinkle the salmon evenly on top of the lettuce.
4. Drizzle with blue cheese dressing and sprinkle the parmesan cheese on top. Enjoy!

There is nothing better than growing your own vegetables and more importantly, knowing what is going into your plant as far as a healthy organic soil. Providing healthy meals, such as this delicious summer salad, for my family is a top priority and thank goodness I know how to grow veggies and cook, AND my husband is a self-made soil expert/farmer, so I know who to turn to when I get ready to grow a garden. Our little ones helped us this spring plant our little garden of tomato, squash, zucchini and watermelon transplants as well as helping us add a healthy soil amendment to our good old Georgia red clay! Just this weekend we were able to pick our first homegrown tomato this season and oh what fun it was to pick for them. Before I get into growing veggies in the healthy soil here is my recipe for healthy and organic tomato - Gorgonzola and chicken summer salad that is so simple and taste delicious even with so few ingredients.  

Ingredients: 

• Organic romaine lettuce
• Baked organic chicken breast
• Crumbled Gorgonzola cheese
• Organic diced tomato 
• Organic apple cider vinegar
• Organic EVOO 

Start with the romaine lettuce, chop or tear the chicken breast.  Sprinkle the crumbled Gorgonzola cheese on top.  Add a splash of organic apple cider vinegar and EVOO to taste.  ​Yum, simple...light and tasty! 

The Importance of Healthy Soil 
Are you looking to amend your Georgia red clay soil? Nurture and amend it with some fresh organic matter like Foothills Compost™.  Many gardeners say that it can take years of hard work to improve clay soils.  Yes, there must be a little tilling involved and as much organic matter as possible.  The key is to amend the soil using a local product such as Foothills Compost™ which is organic compost created using food residuals and yard/wood trimmings right here in Gainesville, Georgia. The rich compost improves soil texture, helps the soil retain water, suppresses plant disease and prevents soil erosion in addition to enhancing plant growth. 

Additional Features and Benefits of using Foothills Compost™: 

• 100% natural organic material
• Reduces amount of recyclable organic material entering our solid waste system
• Increases value of soil

How to Add Foothills Compost™: 
Find a good sunny spot in your yard, next add one part of Foothills Compost™ to two parts native soil to your vegetable garden.  Place your desired annual flower or vegetable transplant into prepared area.  Lastly, don’t forget to top dress with Foothills Compost™! ​

For more information visit www.FoothillsCompost.com you can also purchase t™ locally at Buy The Yard in Gainesville, Georgia, visit them online at www.BuyTheYardGainesville.com

Having a strong core is essential to relieving lower back pain during pregnancy. A strong core is the foundation of a strong body. Our aquaBelly classes incorporate Pilates and Yoga low impact exercises that build core strength and a strong, flexible spine! Here are three of my favorite pool exercises that have helped me during my pregnancies and continue to help with the occasional lower back pain while I lift my 21+ pound babies! ​

Stretching is such an important component of your workout routine. When you stretch underwater it allows you to move your joints and limbs using a wider range of motion and greater control as opposed to stretching on land. It only takes a few minutes to feel the benefits of stretching. You will improve flexibility, reduce injury and release tension.

Step One: In a standing position starting with your right side nearest the side of the pool, stretch your right arm out and grasp the side of the pool (do not place your entire arm on the side). 
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Step Two:  Keeping your legs slightly open; raise your left arm so that it goes over your head almost touching the side of the pool, bend your waist to the right; , hold the stretch for 10-20 seconds and then return slowly to the initial position; repeat with the other arm/side until you complete 3 sets for each one 

Building strength and stability and overall flexibility is an important component of the Warrior II pose.  
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Step One: Stepping out allow your front knee and angle to align. 

Step Two:  Focusing on your legs, elongate those muscles and get stable. 
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Step Three: Stretch both arms out to the side, feel your muscles being engaged and bring the shoulder blades back towards your spine.  Hold this for 10 seconds and gently return back to a standing position.  Repeat 10-20 times. ​

Did you know that 90% of our body weight is buoyant in the water? If you are dealing with excess weight, it is probably putting too much pressure on your knees and back, which is why the AAF recommends water fitness because your joints are protected from stress and strain. ​aquaBelly® provides a safer exercise environment for expecting women.  All of our exercises are performed in the water allowing for less wear and tear on joints, creating a workout safe from injury as it is buoyant and nearly non-impact.

Meal Prepping these ham, spinach and cheese egg cups is the easiest way to a convenient, low-carbohydrate and protein packed week of breakfast for you and your family!  Most ham and cheese cup recipes call for deli ham, but I find the ham (unless carved thick) is too thin and not meaty enough for me. I love using the Costco Master Carve Ham with no glaze in this recipe.  It is a whole boneless ham that has been cut in half making it smaller to handle yet large enough to feed a family a few times.  The UGA Consumer Economics graduate in me loves this part of my purchase:  It cost $3.99 per pound and I paid $11.67 at the Costco in Cumming, Georgia. I can feed my family of four about 16 meals off this one ham. So that comes out to about $0.73 per meal.  So much #winning.

The best part about this ham is I get to carve it myself!  This can also be considered the fun-dangerous-and exciting part!  I break out my slicer and carve to desired thickness.  I can also set a larger piece aside for a Sunday dinner if I choose. We typically carve the entire ham and use it for sandwiches or a small snack on the go.  

​For meal prepping you can also freeze these breakfast cups in Food Saver sealed freezer bags too! !  You can always place them in small zip lock sandwich bags and keep refrigerated if I you will be eating them for the next week. This is a very convenient option for my husband to grab one and pop it in the microwave and go. 

Ingredients:
12 eggs (Organic Eggs - Costco)
12 slices (Master Carve Ham - Costco that I slice this myself with my slicer)
1 cup sharp cheddar cheese
2 cups steamed spinach leaves (optional)

Instructions:
1. Preheat your oven to 350 and get out your non stick twelve cup muffin.  Use cooking spray if it is not non stick. 
2.  Place a piece of carved ham in each cup. 
3.  Sprinkle sharp cheddar cheese on top of ham. [Optional:  Place steamed spinach on top of cheese]
4. Crack an egg over the top of each. 
5.  Use salt and pepper to taste. 
6. Bake uncovered for 25-30 minutes, or until desired "egg firmness". I like mine runny...husband likes them dry. 
7. Serve and enjoy!

If you find that your eggs may be a little too large and are taking longer to cook...just cover with aluminum foil and so you don't burn your ham. Make sure when you do cover them do not let the foil touch the cups because sometimes it can stick to the tops of the eggs. Set it for another 5 minutes and check periodically  until desired firmness.

​From frozen:  If you would rather not use the microwave to thaw them, you can always wrap them in tinfoil and either place in the refrigerator overnight or in the oven at 350°F for about 15 minutes.   ​

If you find that your eggs may be a little too large and are taking longer to cook...just cover with aluminum foil and so you don't burn your ham. Make sure when you do cover them do not let the foil touch the cups because sometimes it can stick to the tops of the eggs. Set it for another 5 minutes and check periodically  until desired firmness.

​From frozen:  If you would rather not use the microwave to thaw them, you can always wrap them in tinfoil and either place in the refrigerator overnight or in the oven at 350°F for about 15 minutes.   ​

​Has your New Year's Resolution of "getting fit" left you sore and in pain? Why not try a workout that can be fun, provides less stress on your muscles and doesn't leave you in pain? ​Listen I know it's hard to get back in shape, and after all those wonderful meals we all ate during the holidays I'm sure you, like me, have packed on a little more weight than anticipated! All the more reason to sign up for an aquaBelly class. Now more than ever it is important to stay healthy and strong. News reports state that the flue epidemic is more fierce this year and heavily widespread here in Georgia. Exercising during these chilly winter months is extremely beneficial to our bodies. Not only does it help us keep a healthy weight and stay in shape, but it can also help with our immune system! So, if exercise helps us improve our immune system in this flu infested season where no public place is really "flu-free", why would you not want to improve your physical health and begin a safe and fun weekly exercise routine?

​Is your New Year's Resolution of "better diet and effective exercise routine" not giving you the results you want yet? I know it is human nature to buy into a quick fix only because you desire rapid results. When we start making changes to our exercise routine and what we are eating we want to be rewarded with visible change...immediately! At some point, common sense is going to kick in here people, you will see that transforming your body and routine isn’t an over night process. It will take patience, hard work, dedication, and the ultimate key: consistency!
​
You have probably tried weight loss plans, weird diet fads, questionable "supplements", the list goes on. These are simply a quick fix and will never lead to long-lasting weight loss, unless you change your diet and start exercising. So, NO, there is not a quick fix. If there were, we'd all be doing it! In the mean time, I'm going to continue my journey of eating a clean diet and enjoying my aquaBelly workout routines, why not join me? Ladies, if you want to feel good, refreshed and get elegant toned muscle...join me in the pool! What is stopping you?