People ask me all the time how I get my toned abs, so I decided to record my ab workout this morning with my iPhone. I’m not a fitness instructor or anything, but I learned a few moves that get the results that I want. I do all the different exercises fast and back to back to get my heart rate up. This way, I get my cardio in, as well as sculpt the muscle. Kill 2 birds with one stone! 🙂

I almost missed my flight because I had to see how much weight I can afford to put on during my vacation. 😛

I LOVE this product, N’Gage .. it’s an amazing recovery powder you mix in a bottle of water.  I drink it throughout my workout and in between meals.

Check them out and get it through Nutri-sups Worldwide!

It’s all about ALPHA CUTS!! I’m using it everyday. Are you?? 🙂 ~>  http://alphapronutrition.com <~

I totally recommend ALPHA CUTS to boost your energy level and to control your appetite!  It’s amazing!  It’s made with pure ingredients, so I know I’m getting the best. I’ve been using it for a few weeks now and I don’t know what I ever did without it!  YAY! TEAM ALPHA PRO!!

Get your ALPHA CUTS here:  AlphaProNuturition.com

“Believe & Act as if it were impossible to fail.”

“Get your mind right & your grind right!”

Here’s an exclusive preview to the premiere episode of Natasha Yi-Tube’s “MIND RIGHT, GRIND RIGHT” on the YAZOOK network. Watch the full episode on http://Yazook.com

Natasha loves to eat. Ninety-nine percent of her Tweets and Instagram posts deal with food. So when a big magazine calls asking to do a photo shoot, Natasha occasionally finds herself back in front of the mirror saying, “Uh oh…I’m not in shape to shoot.” Luckily, she lives by the motto, “If your mind is right, and your grind is right, you can do anything!”

Get your ‘tug’ on!! LMAO

I saw on the news today that a diet high in sugar causes wrinkles and sagging skin!  I decided to look up foods that ‘hook you up’.  Here are the top 10 anti-aging foods:

1. Avocado –   This fruit, which is usually eaten as a vegetable, is a good source of healthy monounsaturated fat that may help to reduce level of a bad type of cholesterol in body. Avocado is a good source of vitamin E and can help to maintain healthy skin and prevent skin aging.  It is rich in potassium which helps prevent fluid retention and high blood pressure.

2. Berries –  All black and blue berries such as blackberries, blueberries, blackcurrants and black grapes contain phytochemicals known as flavonoids-powerful antioxidants which help to protect the body against damage caused by free radicals and aging.

3. Cruciferous Vegetables –  The family of Cruciferous vegetables includes cabbage, cauliflower, broccoli, kale, turnip, brussels sprouts, radish and watercress. Cruciferous vegetables assist the body in its fight against toxins and cancer. You should try to consume at least 115g/40z(of any one or a combination) of these vegetables on a daily basis. If possible, eat them raw or very lightly cooked so that the important enzymes remain intact.

4. Garlic –  Eating a clove of garlic a day (raw or cooked) helps to protect the body against cancer and heart disease.

5. Ginger –  This spicy root can boost the digestive and circulatory systems, which can be useful for older people. Ginger may also help to alleviate rheumatic aches and pains.

6. Nuts –  Most varieties of nuts are good sources of minerals, particularly walnuts and brazi nuts. Walnuts, although high in calories, are rich in potassium, magnesium, iron, zinc, copper and selenium.  Adding nuts to your diet (sprinkle them on salads and desserts) can enhance the functioning of your digestive and immune systems, improve your skin help control prevent cancer. Nuts may also help control cholesterol levels. Never eat rancid nuts, however, as they have been linked to a high incidence of free radicals.

7. Soya –  Menopausal women might find that soya helps to maintain estrogen levels. Soya may alleviate menopausal hot flush and protect against Alzheimer’s disease, osteoporosis and heart disease. Look out for fermented soya products, which are more easily digested, therefore more nutritional, and do not generally cause food intolerances. You may want to check that soya products have not been genetically modified. Soya should not be confused with soya sauce, which is full of salt and should be used sparingly, if at all.

8. Whole meal pasta and rice –  Complex carbohydrates provide a consistent supply of energy throughout the day and should make up the bulk of your diet. Wholemeal pasta is an excellent complex carbohydrate. It is high in fiber and contains twice the amount of iron as normal pasta. Brown rice is another recommended complex carbohydrate, which is high in fibre and B vitamins.

9, Watermelon – Both the flesh and seeds of the watermelon are nutritious so try blending them together in a food processor and drinking as a juice. The flesh contain vitamin A, B and C; the seeds contain selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging.

10. Water –  Drink at least 8 glasses of water every day in order to remain healthy. Water helps us to get rid of the toxins and unwanted waste materials from your body.  Don’t rely on thirst; this sensation diminishes with age. Drink often and choose from nutritious liquids, including 100% fruit and vegetable juices, skim or low fat milk, broths, sparkling water, and teas. You can also get fluids from foods, especially those that are liquid at room temperature. Try gelatin, frozen yogurt, soups, watermelon, oranges, lettuce, tomatoes, etc.

If you had to pick one, would you prefer to date an overweight or underweight body type? Please chose only one or the other. There are no in between answers. This is a very important survey I’m conducting. Thank you. 😀

A)

B)

It’s time to get healthy in 2011.  Green Shake time!!  I’ll share the recipe soon.  Stay tuned.

Although it’s already widely known that the fat gained from almond is beneficial to your health but few people consume almond as daily snack due to the fact to the fear of weight gain. A recent study published in British Journal of Nutrition challenged that widely known fact by doing a research which proved otherwise. In truth, if consumed regularly, almonds can actually block some fat from being absorbed.

In the study, the researchers involved 20 overweight women to eat two different diet plans. First they divided the women into two groups, the first group was asked to follow a normal diet plan with addition of consuming 56 grams of almonds everyday for 10 weeks while the other group was told do follow their diet plan but wasn’t instructed to eat almonds at all for 10 weeks. Then both groups were asked to break before switching their diet plan.

As a result, the group who consumed almond didn’t experience any weight gain at all and in turn they got some of their dietary nutrition requirements from almonds. While 56 grams of almonds contain around 344 calories, in reality we will only get 77 calories from 56 grams of almonds according to the research.

Here are some conclusions that I gained from the research:

1. A cup of almond decreases total carbohydrate intake in a given day.
2. The fiber structure in almond prevents some fat from being absorbed.
3. Almonds can reduce blood sugar level which often leads people to eat more than they should.

If you can’t make it to the gym, don’t worry . . . You burn 100 calories in an hour and forty minutes if you just SIT THERE AND DO NOTHING.

–Obviously, that won’t help you get in SHAPE.  But doing more HOUSEWORK might.  Here are ten chores and how long you have to do them to burn 100 calories.  Keep in mind that WALKING SLOWLY burns 100 calories in about 25 minutes.

#8)  CHANGING THE SHEETS ON YOUR BED. 50 minutes.

#7)  IRONING: 45 minutes.

#6)  COOKING: 36 minutes.

#5)  GENERAL HOUSE CLEANING: Just picking up around the house burns 100 calories in about a half an hour.

#4)  VACUUMING: 26 minutes.

#3)  SWEEPING: 22 minutes.  And mopping burns even MORE calories because you have to deal with the heavy bucket of water.

#2)  GARDENING: 20 minutes.

#1)  MOWING THE LAWN: To burn 100 calories, you only have to do it for 14 minutes.  But obviously, that’s only if you have a PUSH mower, not a RIDING mower.

This morning’s workout . . . .

Find more from the ‘Nat’s Adventures Series’ at www.NatsAdventures.com

Here’s the proper way to use the BUTT BLASTER machine.  Keep it focused!!!  Errrr . . . Eye of the Tiger with my trainer and one of my best friends . . . IFBB Pro Miss Sherlyn Roy!

Ernestine Shepard is 73 years old and is in the Guinness Book of World Records’ as the oldest female bodybuilder. She spends her days running, lifting weight and working out other senior citizens in Baltimore. She started working out at age 56 when she found herself trying on swimsuits and not being happy with what she saw. SInce then, she’s been dedicated to the game and healthier and happier than ever! What an inspiration!

Here’s the proper way to do Twisting Lower Abs.

Here are some more demonstrations of various exercises.   These two workouts focus on your thighs. Don’t get hurt tryin’ this move! LOL 😛

Advanced workout of the outer thighs on the Abduction Machine

The Advanced workout of the inner thighs on the Adduction Machine.

… but I call it the ‘Pelvic THURST’ move! LOL … Canary Bird & Blue Hummingbird at your service … get fit! 😛

Follow Sher and I as we demonstrate the proper way to perform the lying down dumbbell press exercise. Do you think I’m ready to be a world class female bodybuilder? Errrrrr 😛

Complete your ab workout on the Roman Chair.  DAMMN! Check out those leg kicks! Watch out! I will hurt you! 😛 Woo Hoo!

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