​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. 

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!

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

If you are looking for ways to detox after the holidays and eating healthy for the new year is one of your goals, then start now by using these three simple steps including making this yummy fiber-rich dish!  These are very basic steps, but they are of great importance to me because without these three being in the fore front of my daily routine, my days are just not the same. 

​Getting quality sleep at night is better for your overall physical and mental well-being.  A good nights rest can help you to be more productive during the day, gives you that added energy when trying to keep up with your kiddos, and having enough energy to exercise, which in turn helps you to lose weight, and you will eat better too! 

​Drink more water. So simple, and so easy to overlook. I suggest getting a 24 oz tumbler or larger and make a goal to refill it at least once a day and finish the bottle by the end of each day. I normally drink plenty of water in the summer, but the winter, not so much. The winter months, especially here in North Georgia, are always interesting (not too much snow...just ice), and the cold weather and low humidity levels result in dry air that steals away moisture from our body. Drinking more water is going to help you feel full, and satiated throughout the day and it also helps increase your metabolism. So simple!  

​Ingredients
serves 6-8

2 packages of black-eyed peas, (I use the dried peas...then soak and cook them myself)
1-2 27oz cans of Glory Southern Style Collard Greens 
4 cloves garlic, minced
4 large organic celery ribs, finely minced
6 large organic carrots, peeled and cut into a 1/4-inch dice
1 shallot thinly sliced
1 organic leek sliced
2-3 cups homemade organic chicken broth (homemade is healthier)
1 smoked ham hock
2 tbs Italian dressing (odd I know)
1 tbs hot sauce
(optional) 1/2 pound ham, cut into 1/2-inch cubes

Directions:

1. Cook or soak the black eyed peas according to directions. (To skip the soaking simply cook your black eyed peas in an electric pressure cooker, according to instructions included in your model for dry beans).
2. Turn your crockpot on to Low.  Place the shallot, celery, leek and carrot in first (cover with lid).
3. Get the rest of your ingredients out and ready. 
4. Give the veggies a quick stir, then add the rest of the ingredients. Note: I put the hamhock in first. 

Let it cook for 6-8 hours. Prepare for the goodness! 

Accompaniment and Substitutes
Tabasco or hot sauce
Buttermilk Corn Bread/Muffins
Use a packet of Goya pork flavorings instead of hamhock. 

All these fad diets come and go, but which tried and true habit remains constant? Simply creating healthy sleep habits, eating fresh whole foods, staying hydrated help you get create better daily habits and you become more active too! Pretty simple! Happy New Year's y'all! 

​© aquaBelly Lake Lanier 2014-2018

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!  
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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 daily workout routine.  Ladies, if you want to feel good, refreshed and get elegant toned muscle...join me in the pool!  Why not at least try it out?

​My mouth is still watering from how awesome this grilled steak salad tasted!  This salad was thrown together after an amazing aquaBooty workout, followed by teaching ISR swim lessons to some incredible little's'!  My appetite was huge, but I wanted to eat lite.  This recipe calls for a grilled steak and I cannot take credit for the juicy steak I used in the one pictured. We ordered takeout from Luna's Restaurant in Gainesville, Georgia, for my birthday the night before, and it was huge!  I new we would leftovers and this was a perfect way to finish the steak.  

The steak is a ribeye and was grilled, although I'm not quite sure what marinade was used.  I sliced up an onion and sauteed it using just EVOO and a little sea salt.  The rest were toppings from the fridge.  I decided to go extra light on the dressing too by using simple but healthy organic apple cider vinegar.  This steak was amazing and I am looking forward to cooking this dish up again soon! 

Ingredients (Serves 1-2):

1 leftover steak (whatever is your favorite steak); fat trimmed 
Organic Red Leaf Lettuce (I prefer red leaf or romaine for this recipe...leaves are stronger) 
Organic Onion, sliced and sautéed
Organic Grape Tomatoes 
Gorgonzola Cheese
1 pinch of sea salt
Freshly cracked pepper

Dressing:
4 tablespoons organic apple cider vinegar

Directions:
Prepare the sauteed onions by heating your pan with EVOO.  Slice your onions not too thin.  Sauté until caramelized then add just a pinch of sea salt.  

Slice a few strips of steak fairly thin and set aside.  

I make the salads individually instead of combining in a large bowl.  Spread the lettuce over the plate.  Add the sauteed onions, Gorgonzola cheese, spread the steak slices around and top with the grape tomatoes.  Don't forget the freshly cracked pepper and drizzle the dressing over the top just before serving.  Enjoy!

Soups are a perfect addition to eating healthy during your pregnancy.  This recipe is easy to make and is so delicious!  Yellow Summer Squash is packed with nutrients and vitamins.  Their antioxidants help fight the free radicals that are known to cause skin cancer and premature aging of the skin.  Are you suffering from pregnancy constipation?  Well, the fiber in yellow squash not only fills you up but it is good for your colon and digestion too!

Ingredients
1 tablespoon organic unsalted butter
1 medium organic onion, chopped
3 garlic cloves, minced
2 pounds organic yellow summer squash, roughly chopped
1 large organic baking potato, peeled and cut into cubes
3 1/2 cups organic chicken
1/2 cup low-fat buttermilk
Fresh herbs, finely chopped, for garnish (scallions, chives, rosemary, or basil)

Preparation

1. Melt butter in a Dutch over over medium heat. 
2. Add onion, garlic, squash; cook, stirring often, until vegetables soften, about 5 minutes. 
3. Add 3 cups of the organic chicken broth and bring to a boil. 
4. Place potato in the microwave for 4-5 minutes. (Most microwaves have a setting for baked potatoes…I usually just use this setting). 
5. Add potato to your pot of sautéed squash.  
6. Reduce the heat and simmer, stirring occasionally until all the vegetables are soft; 10-15 minutes. 
7. Let cooked vegetables cool a little before transferring to a blender and puree until smooth. 
8. Transfer back to your Dutch oven over medium-low heat. 
9. Stir in remaining 1/2 cup broth; while stirring, slowly pour in buttermilk. 
10. Heat until warm, about 5 minutes. 

Serve with fresh herbs. 

Storing
Place meal-ready portion sized amounts into temporary containers and freeze.  Once frozen, slip the frozen blocks of food out and repackage in Food Saver Vacuum Sealer Bags (cut to size if needed).  When ready to serve, thaw in the refrigerator and then either pour into a pot and reheat on medium-low until hot and bubbly or reboil in the bag. 

Even if you are not from Georgia I am quite sure you heard about our "Snowmageddon" we experienced this past week.  Our school got canceled the next day and with all my lesson plans finished I had to find something to do...so I cooked!  I love to cook!  It's my own personal therapy and it's my favorite way of showing my friends and family how much I love them.  

I decided to cook one of my new favorite southern meals: Black Eyed Pea and Collard Soup.  It just so happens to be my own personal prize winner (at least to my family it is). It’s warming in cold weather, and considering how many meals I can get out of this recipe, it is super cheap!  I know that not everyone has the southern cravings that I have, but if you like a spicy, wholesome nutritious meal that will feed an army then keep reading. 

First, I'd like to say that the pictures do NOT give it justice.  I have made this dish twice now since New Years Day and it keeps getting better. I make this dish in a crockpot, however using your stove would work just as well.  

How Healthy Is This Dish? 
Black-eyed peas and collard greens are packed with nutrients.  They are loaded with fiber, vitamins, and all kinds of yummy flavors.  If eating healthy for the new year is one of your goals, then start now by making this wonderful dish!  So...it's healthy.  It's cheap.  It tastes so delicious. What are you waiting for?  Collard greens are one of the oldest members of the cabbage family. They are rich in Vitamin K, high in calcium an essential nutrient that promotes healthy blood clotting. 1/2 cup of black eyed peas contains 25% of your daily value of folate!  Bloated? Celery will help your body get rid of excess fluid and sodium. 

Ingredients
serves 6-8

2 packages of black-eyed peas, (I use the dried peas...then soak and cook them myself)
1-2 27oz cans of Glory Southern Style Collard Greens 
4 cloves garlic, minced
4 large organic celery ribs, finely minced
6 large organic carrots, peeled and cut into a 1/4-inch dice
1 shallot thinly sliced
1 organic leek sliced
2-3 cups homemade organic chicken broth (homemade is healthier)
1 smoked ham hock
2 tbs Italian dressing (odd I know)
1 tbs hot sauce
(optional) 1/2 pound ham, cut into 1/2-inch cubes

Cook or soak the black eyed peas according to directions.  Turn your crockpot on to Low.  Place the shallot, celery, leek and carrot in first (cover with lid). Get the rest of your ingredients out and ready.  Give the veggies a quick stir, then add the rest of the ingredients. I put the hamhock in first. 

Let it cook for 6-8 hours. Prepare for the goodness!  And lawdy child do not forget the buttermilk skillet cornbread! 

Accompaniment and Substitutes
Tabasco or hot sauce
Buttermilk Corn Bread/Muffins
Use a packet of Goya pork flavorings instead of hamhock. 
 
© aquaBelly Lake Lanier 2014

Take part in the American Heart Association's National Walking Day!

Did you know that walking is one of the most recommended forms of exercise? It's an easy, safe and effective way to increase aerobic fitness, endurance and muscle strength. Think about this…it requires no equipment and can be done almost anywhere...such as here at aquaBelly Fitness of Lake Lanier! Did you know that exercising in the water burns fat faster too?

Fun fact: Walking one mile in the water provides a workout similar to walking two miles on land, burning up to twice the calories in the same amount of time. And the body's buoyancy in water reduces impact on joints and provides a lower risk of injury.

Come join us at aquaBelly Fitness! Wouldn’t it be fun to work out while you splash around in a heated aquatic therapy pool?