A Fit X Easter

Your 7 Step Survival Guide to a Healthier Easter

If you’re like me you probably love chocolate, and the risk of indulging a little too much at Easter is always a possibility!
But, help is at hand! With my 7 step survival guide you can be sure this Easter holiday will be a healthy, happy family time without the added stress of piling on a few pounds.

#1 Choose smaller chocolate eggs

A 100g milk chocolate Easter egg contains over 500 calories. So, instead go for small, individually wrapped eggs. The act of unwrapping each egg will help you to eat less in one sitting.
If you can, go for dark chocolate eggs, which have the benefit of offering healthy antioxidants, as well as being lower in sugar, and having fewer calories. The added bonus is that you will also be satisfied with eating less.

#2 Give alternative gifts

Why not step out of the mould this Easter and give gifts that don’t involve chocolate?
You could go for storybooks or toys for children, gift cards, seasonal books or poems, baskets of fresh fruits, or bunches of flowers.

#3 Go for a healthy Easter menu

If you’re in charge of cooking this year here are a few healthier options for your Easter dinner:

• Serve lean meats and fish, such as roast chicken, beef, salmon, or trout.
• Go for healthier cooking options such as grilling, poaching, or baking.
• Serve a vegetarian option such as grilled vegetable kebabs, or stuffed portabello mushrooms.
• Go for a salad of brown rice or Bulgar wheat with lots of veggies added for extra colour and nutrition.
• Make a delicious salad of leafy greens, tomatoes, basil, goats cheese, and homemade citrus dressing.
• Bake your own themed cookies and cakes. Check out this post on healthy ingredient substitutions for more tips on how to make your recipes healthier.
• For nibbles, dried fruits, unsalted nuts, fresh fruit, homemade cookies, mini fruit muffins, and low fat frozen yoghurt will go down a treat.

#4 Balance things up

The secret to enjoying a little chocolate over the Easter holidays is to make sure you eat carefully at other times.
If you feel you’ve indulged a bit too much, try to cut back on your meal portion sizes and snacking for a few days to get the calorie balance right.
Remember, a little bit of what you fancy does you good!! So, have a smaller portion of chocolate and don’t allow yourself to feel guilty about it.

#5 Hold an Easter egg hunt

For many families Easter is simply about the chocolate eggs, but it can also be a wonderful opportunity to spend time with family and friends.
Why not organise a family outing to the local park or forest?
If you have younger children you could arrange for an Easter egg hunt. This will get everyone outside in the fresh air, and will help you burn off a few extra calories!
Go for non-chocolate prizes, such as brightly painted hard boiled eggs, or hollow plastic eggs filled with small gifts, such as toys, mini stationary, and money.
You could also hold an egg and spoon race and other appropriately themed events to make the day even more active and fun.

#6 Add a spring to your step!

Take advantage of the gorgeous spring weather and kick start your exercise regimen by going for brisk walks in the longer evenings.
Or, why not use the Easter break as an opportunity to give your home a good spring clean? Remember, vigorous household chores such as vacuuming, sweeping, or gardening can all contribute towards your daily exercise.

#7 Salvage leftover chocolate eggs

If your house is overflowing with chocolate after Easter, keep some back and use in your cooking throughout the year.
How about these mini morsel pancakes, I’m sure the whole family will love these!
Ingredients:
1-1/2 cups all-purpose flour
1 cup wholewheat flour
1 cup leftover chocolate egg, broken into small pieces
1 tablespoon baking powder
1/2 teaspoon salt
1 3/4 cups low fat milk
1/2 cup egg substitute
1/3 cup olive oil
1/3 cup packed brown sugar
Mixed berries to serve
Method:

1. Combine flour, chocolate, baking powder and salt in large bowl. Combine milk, eggs, vegetable oil and brown sugar in medium bowl; add to flour mixture. Stir just until moistened (batter may be lumpy).
2. Heat griddle or skillet over medium heat; brush lightly with vegetable oil. Pour 1/4 cup of batter onto hot griddle; cook until bubbles begin to burst. Turn and cook about 1 minute longer or until golden. Repeat with remaining batter (makes about 18 pancakes).
3. Top with mixed berries to serve.

Wake Up and Work Out

BOSTON -- Ninety-one percent of Americans say they “feel well” and 76 percent “consider themselves healthy,” according to a survey by Health Dialog Services Corp., a provider of health care analytics and decision support.
Two-thirds of Americans are overweight or obese, according to many health reports, a number that many survey respondents seemed to be aware of as 52 percent of them say that obesity is the most widespread health problem in the United States. Despite this, 12 percent of respondents say they do not exercise at all and 20 percent say they exercise for 30 minutes to an hour per week. The U.S. Department of Health & Human Services recommends that adults get a minimum of 2 hours and 30 minutes of moderate-intensity exercise or 1 hour and 15 minutes worth of vigorous-intensity exercise per week.
The survey, commissioned by United Kingdom health care services provider Bupa, was conducted as part of Bupa Health Pulse 2010, a global study of health attitudes and behaviors of more than 12,000 individuals across 12 countries.
Of the 12 countries surveyed, Americans were the most sedentary on a daily basis, with one out of every 10 saying they sit for 12 or more hours each day.
“Americans need a wake-up call,” said Jan Maurer, MD, vice president and medical director at Health Dialog. “People need to realize that lifestyle factors are actually life-and-death factors. With over 50 percent of U.S. health care costs attributable to chronic disease, we literally cannot afford to continue living as we are. Americans must take a good look in the mirror and realize that the ‘they’ are actually ‘we.’”
Globally, heart disease is the biggest killer, and diabetes is the fastest-growing chronic condition. Medical evidence has shown that obesity is a precursor to both.
“Chronic disease is the leading cause of death and disability globally, representing 60 percent of all deaths. What’s concerning is that many of these diseases are preventable,” said Julien Forder, senior research fellow, the London School of Economics, which published the study. “We know from research that exercise is one of the most effective lifestyle changes you can make to reduce your risk of developing long-term conditions.”
He said that 30 percent of cardiovascular disease and 27 percent of diabetes could be avoided if Americans started to exercise.

Beat the Heat

Beat the Heat: 5 Ways to Stay Fit and Cool

Get Fit For Summer TEXT- FitnessX to 69302 to be entered to win a Free 1 Year Membership

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It's no secret that this summer's temps have been some of the highest in history. With increased risk of dehydration, diminished air quality in some areas and air so thick it feels as if you're moving through humidity soup, it's no wonder you've lost your motivation. So how are you supposed to keep active in a summer so hot that the only thing most people feel like doing is hibernating until fall? We've got five tips to keep you going and beat the heat.

1. Move in the Morning
Be an early bird with your outdoor workout when temperatures are lower and air quality is at its best. According to a variety of international studies, car emissions and other pollutants (which can trigger a slew of breathing problems) are less ostensible in the a.m. If you prefer to run in the evenings, take to a park. Streets have higher levels of carbon monoxide, according to research conducted by the Environmental Protection Agency. And no matter what time you head outdoors, slather on a sweat-proof sunscreen 30 minutes prior to extended sun exposure. A light spray formula, such as Coppertone Sport Clear Continuous Spray, makes all-over application a cinch.

2. Make a Splash
Cool off with a dip. Swimming is one of the best workouts out there. It is low-impact, cardio-enhancing activity that also strengthens and tightens muscles. Other water sports also offer full-body benefits. Kayaking targets the core and arms, windsurfing enhances balance and upper-body strength, and waterskiing challenges the entire body. Mix it up and try stand-up paddle surfing, a Hawaiian import that has been making a splash across the country. Water's reflective properties can make the damaging effects of the sun even stronger. Protect skin with a wide-brimmed hat and wear UV-blocking sunglasses at all times. And opt for clothing with sun-shielding properties such as Patagonia's W Sunshade shirt.

3. Stay Indoors
Watch The Weather Channel and it's easy to see that many cities are issuing heat advisories. So although the sun is shining, staying inside may be a healthier option. Try a new class at your gym or, Get involved with a Personal Trainer - Sign up for a free fitness evaluation at Fitness Experience

4. Drink Up
Post-exercise, switch from summertime favorite lemonade to water with lemon and you'll save calories. According to a recent study, those who consume sweet drinks after exercising tend to overeat afterward. Lemon water not only curbs caloric intake but also prevents dehydration, keeps potassium levels in check and can even banish bloat. Make sure you drink water every 15 to 20 minutes while exercising in the heat. Want a little more flavor? Unsweetened iced tea can amp up antioxidant intake. Bonus: Green tea has been linked to metabolism boosting properties.

5. Find Balance
Sweating can be positive (the action eliminates waste), but it can also strip the body of much-needed nutrients. Along with potassium, salt is lost through sweating. Replenish the nutrient with body-benefiting foods like olives (which help heart health), low-fat cheese (which has been linked with weight loss) and almonds (a good source of fiber and protein).

Come do Zumba at Fitness Experience

About Zumba^® Fitness

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ZUMBA FITNESS^®. MOVING THE WORLD TO A NEW BEAT.

Are you ready to party yourself into shape? That’s exactly what the Zumba^® program is all about. It’s an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party^™ that’s moving millions of people toward joy and health.

Who We Are

Zumba Fitness^® is the only Latin-inspired dance-fitness program that blends red-hot international music, created by Grammy Award-winning producers, and contagious steps to form a "fitness-party" that is downright addictive.
Since its inception in 2001, Zumba Fitness has grown to become the world’s largest – and most successful – dance-fitness program with more than 10 million people of all shapes, sizes and ages taking weekly Zumba classes in over 90,000 locations across more than 110 countries.

Our Story

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Sometimes, great ideas are born from accidents. Penicillin, X-rays, Post-it Notes, even ice cream cones were all serendipitous "accidents." From these "happy accidents" came a world of good – innovations that changed things. In the mid-‘90s, no one could have predicted the success of the Zumba^® program, not even Alberto "Beto" Perez, who created the Zumba program, after what many have called a true "happy accident."
The Original "Fitness-Party" As a fitness instructor in his native Cali, Colombia, Beto’s life took an unexpected turn one fateful day in the mid-‘90s when he darted off to teach an aerobics class and forgot his traditional aerobics music. He improvised using his own mix of music from tapes he had in his backpack (salsa and merengue music he grew up with). Spontaneously, he created a new kind of dance-fitness, one that focused on letting the music move you (instead of counting reps over the music). Energy electrified the room; people couldn’t stop smiling. His class loved it! And on that day, a revolutionary new fitness concept was born – the Zumba^® Fitness-Party.

Zumba Fitness^®: The Company

In 2001, Beto brought his new dance-fitness style to Miami, Florida, and, through a student (Alberto Perlman’s mom), met entrepreneurs Alberto Perlman and Alberto Aghion. All three hailed from Colombia and all three had a vision to bring this dynamic dance-fitness class to the masses. The three Albertos formed an alliance and created a business, calling it Zumba Fitness. They trademarked the word Zumba^® and set a goal to expand the brand all over the world. First came the DVDs, then the infomercial – which introduced the Zumba Fitness-Party to the public on a wide-scale basis – then came the demand for Zumba classes and Zumba Instructors. That’s when the company took off and the Zumba program expanded in a big way. By 2005, Zumba Fitness spawned a full-fledged Zumba Academy^™ to license Zumba Instructors to teach Zumba classes. More expansion followed with the launch of Zumbawear^™ apparel and accessories, music CDs, and in 2008, one of the best-selling at-home fitness DVD series ever – the Zumba Fitness® Total Body Transformation System – which starred Beto and introduced Zumba Fitness’ newest stars, Tanya Beardsley and Gina Grant. In 2010, Zumba shook the ground (once again) by being the first branded fitness program to launch a video game on all three major gaming platforms: Wii, Xbox, and PS3.

From "Happy Accident" to Worldwide Phenomenon

Fast forward to today, the Zumba program is now taught in gyms and studios all over the world to millions of Zumba enthusiasts. And as the program continues to evolve – from its humble beginnings, to a global movement, to a way of life – its growth has only deepened our commitment to providing accessible fitness, without the strain, without the sacrifice, just the pure joy of a party.
So, whether it’s a life-saving drug or a new kind of dance-fitness, a "happy accident" can move you in a new direction and change your life forever. That’s what happened to us. And now we look forward to sharing the Zumba program with you.

As the weather changes hike safely

When you hit the trail, please be mindful of commonsense hiking safety.A few words about safety in the mountains. Many people go up the mountain totally unaware of how long it may take and what time the sun sets. Too often rescues have to be made for silly reasons due to lack of preparation by "stupid people," unaware of the demanding terrain and weather extremes that can be dangerous. The most common rescues have been sprained ankles, extreme dehydration, total exhaustion and heart attacks by people and dogs, overweight and out of shape. This is your first warning, bring water for every person and dog in your party! Don't Hike In The Dark Experienced hikers don't do it , and without a flashlight it is extremely dangerous as very little if any city light reaches into the canyons and trails. Allow about one hour for each two miles covered, plus an additional hour for each 1,000 feet of altitude gained. Know your Route. Know as much as possible about the area and the trail prior to venturing out. Know Your Limits. All trail users need to be aware of their physical abilities and limitations, and those of their hiking partners. Realize that when you push beyond your limits, you can start making bad decisions. If you are not a regular exerciser, check with your doctor before embarking on a challenging hike. Check the Weather. Know the weather forecast and be prepared for changes in the weather. Extreme heat, cold, and lightning are particular threats in Arizona. This information about lightning safety should be read. Travel in a Group. Do not hike alone. Unless you are very experienced and prefer solitude, a party of at least four persons is recommended because you should try never to leave an injured person alone. He or she may wander off while in shock. Tell Someone Where you are Going. Make sure you tell someone, in writing, exactly where you are going and when you expect to be back. In the event that you are not going to be very late returning but you are OK, be sure to let that person know. Trails Are Often Located in Remote Areas. Therefore, injuries can present a potentially dangerous, frustrating, and even expensive experience. In most cases, with trails outside of a municipality, the county sheriff's department will be responsible for search and rescue operations (with the exception of National Park Service units that typically conduct their own). You will most likely be billed for the expense of your rescue.

Bring the Right Stuff. Some essential items that are useful in challenging and/or survival situations include the following: One gallon of water or sports drinks for each person, per day! Sunblock Wide-brimmed hat Sunglasses Map & compass (and the knowledge of how to use them) Trail guide Signal mirror Whistle Two-way radio or cellular phone Space blanket for warmth and weather protection. Waterproof matches or lighter Candle or lightweight flashlight Firestarters Nylon cord First aid kit Tube tent High energy food Instant soup or bouillon cubes Sierra cup Water purification (iodine) tablets and/or filter system. Water sources along trails are almost always polluted. Raingear, windgear, gloves, and warm hat for any mountain hike and any winter hike. Dry shirt, dry socks Sturdy footwear Pocket knife Toilet paper

The summer climate can be very harsh. Daytime temperatures during the summer months are over 100 degrees. Temperatures are more moderate between October 1 and April 30th. The terrain in many areas is extremely rugged.

Fit X Motivational Tips

Fitness Programs: 10 Tips for Staying Motivated 

Fitness Programs: 10 Tips for Staying Motivated

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To stay motivated with a fitness program, you need to think of it as a way of life, not something to do to get into shape. Being fit is essential for good health, and it involves a long-term commitment. With a mindset of healthy living and an intense desire to be strong and energetic, you'll have no problem getting started. Now all you need to do is maintain this yearning for a lifetime of fitness.

Fitness Goals-Do A Trainer Evaluation With Your Favorite Fitness Experience Trainer

Before you begin your fitness program, set some realistic, attainable goals for what you hope to achieve. If you set your goals too high, you'll set yourself up for failure and frustration. After you have your ultimate goal written down, break this into shorter-term goals. If you haven't participated in any type of fitness program in years, you might want to begin with a short walk around the block rather than a lofty 3-mile run. After you accomplish your first goal, expand it to walk farther. Reevaluate your goals periodically.

Vary Your Program - With Our Expansion We Have A Lot More Options

To prevent boredom, do something different each day. Maybe one day, you can walk; then the next, you may want to ride your bicycle. You can even count the times you play outdoors with the children, as long as you are physically active. The key is to be active for strength, endurance and cardiovascular health.

Work Out With a Partner - Try Group Training

Turn your fitness program into a social activity. This will be more fun and interesting, and you'll be accountable to someone else, which will be another motivation for both of you.

Reward Yourself - With A Massage or Something Physical (Not Just Food)

After you reach each short-term goal, reward yourself with something other than food. The reward can be as small as an at-home facial, or you might treat yourself to a spa day. If your goal is to lose inches, buy yourself something new to wear when you drop a size.

Work Out to Music or Books on CD -Try A Group Fitness Class

Some people find that music or books on CD help prevent boredom while working out. Before setting out on your next power walk, arm yourself with some entertainment to keep yourself from thinking about stopping.

Factor in Pleasure - Working Out Is Fun

When you plan your fitness program, consider what you enjoy doing. If you're a swimmer and you hate running, don't set your goal to enter a marathon. Instead, slip into your swimsuit, find a pool and start swimming. Or if you're a team player, join a league.

Give Yourself a Fitness Treat - Dot Fit Bars :)

Every once in a while, like when you reach one of your short-term goals, give yourself a fitness treat. This could be a new workout DVD or a new pair of bike shorts.

Tune in to Your Body - Push Yourself

As you work out, think about your muscles moving and how much better you'll feel once you reach your goal. Instead of seeing fitness as something you dread, consider it something you deserve.

Keep a Fitness Log - Use Dot Fit Platform

As you progress through your fitness program, write down your accomplishments. A daily fitness log will give you something to look at when measuring your success.

Time Off - Sundays

Every once in a while, give yourself a day off from your fitness routine. This may be a planned or unplanned break. It's counterproductive to worry or feel stressed out about missing a day. Just plan to get back into your program where you left off.

Swimsuit Ready

Get ready for swimsuit season with these slimming strategies

Love it or dread it, swimsuit season is right around the corner. We've got tips to help.

Love it or dread it, swimsuit season is right around the corner.
If the thought of getting your body beach- or pool-ready has you a little more freaked out than usual, we're here to help.
We've got tips to help you smooth it, soothe it, tan it and tone it so you can get out there and enjoy it!
TONE IT
Rather than crash diets and intense workouts, try targeting specific areas to get your bod back into swimsuit shape. For most women, the abs, arms, hips and thighs are problem areas. Nabilah Shamseddine, personal trainer and co-owner of Vibe Fit Club in South Tampa (vibefitclub.com) says if you start now – and watch your diet -- you can see some real results by summer. And make sure to follow the proper form to prevent injury and get the best results.
Stomach – Crunches on exercise ball
For killer abs, it's all about the crunch. Shamseddine suggests doing crunches on an exercise ball. On the ball, the abs do more work.
Lie on the ball, positioning it under your lower back. Bring your arms behind your neck. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable and breathe out. Lower your back down and repeat.
Do 1 to 3 sets, 12 to 15 repetitions.
Legs, thighs and gluts – Squats with dumbbells
Holding dumbbells adds more intensity to this workout and helps build muscle.
Stand with feet hip- or shoulder-width apart. Hold light to medium dumbbells in each hand just outside the thighs or with arms bent above the shoulders. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles or before you lose the natural arch of your back. Contract the glutes and legs while stabilizing your body with a strong torso. Slowly stand back up without locking the knees. Always keep the knees in line with your toes.
Do 1 to 3 sets, 12 to 15 repetitions.
Total body – Pushups
This exercise works your upper body and builds core strength. It uses muscles in the chest, shoulders, triceps, back, abs and legs.
Get on the floor and position your hands slightly wider than your shoulders. If you're a beginner, raise up to your knees. If you're more advanced, you can raise up to your toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
Your feet can be close together or a bit wider depending upon what is most comfortable for you. Contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire pushup. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Exhale as you begin pushing back up to the start position. Don't lock out the elbows; keep them slightly bent.
Do 1 to 3 sets, 5 to 10 repetitions, or as many as you can.
SMOOTH IT & SOOTHE IT
The best way to get dry, dull skin ready to show off is to exfoliate, says Joezette Hite, owner of Crave Spa in South Tampa (cravespa.com). Exfoliating products contain tiny granules to gently lift the dead cell layer from the skin's surface, stimulating the layer beneath it. Use a body scrub or brush while you're in the shower to make skin glow. Spend a few extra seconds on rough spots like elbows, knees and feet. This is also important before getting a spray tan to help it last longer. After exfoliating, hydrate with a good body moisturizer that contains ingredients like shea butter. And always use an SPF moisturizer when you go outside, regardless of the season. If you plan to wax, do it before hitting the beach. The sun can make skin more sensitive.
TAN IT
If you're looking for a way to zap 10 pounds off your body, or if you just can't bear baring it when you're winter white, you can fake it with a spray tan.
Michelle Roehrig, owner of Designer Skin Mobile Spray Tanning (designerskintanning.com) says spray tanning can create the illusion of sculpted muscles, a butt lift or even thinner thighs – instantly.
Color makes your muscle definition pop because it brings out the shadows, she says.
"You can contour thighs, décolletage, arms, glutes and stomach muscles to make them look slimmer. It even helps reduce the appearance of cellulite."
Roehrig will first spray on a base tan, then go back with a darker shade to spray on a six pack or define the areas you want enhanced.
Even dark skin tones can benefit from a spray tan, Roehrig says. Using a lighter color, she can create muscle definition and make your skin glow. And it helps correct hyperpigmentation.
That weird orange-y look is minimal with a spray tan because of the higher grade spray solutions, Roehrig says.
A spray tan can last anywhere from seven to 10 days; it costs $45 at the salon; $65 for the mobile service.
Don't forget: You still must wear sunscreen outside, because a spray tan doesn't contain sun protection.