Eat and exercise like a man; lose more weight


Check out Joe’s book here (click pic).

Is it possible that women can learn from a man when it comes to weight loss?  Some experts think so.  There’s got to be a reason why the man in your life can decide that’s he’s going to drop a few pounds and within weeks can see the results; where women will work at it for months with very little change.  What’s the deal?

According to Sean Bourke, MD and co-founder of JumpstartMD, “Weight loss is stacked in favor of men on account of difference in hormones, metabolism and muscle mass.”  Based on these facts, men will build more muscle, burn more calories and lose more weight than women the same age following the same routine.

So what can women do to keep up?

  1. Cut one unhealthy food.  Since men don’t cut an entire food group from their diet, but instead only eliminate one unhealthy food, they are able to make an impact on their weight.  Women tend to cut carbs or dairy as a whole, but instead maybe skip the 3 packets of sugar in your coffee or that bowl of ice cream on Friday nights?  “When a diet is padded with calories from one thing, eliminating it can lead to immediate weight loss,” says Patricia Bannan, RD, author of Eat Right When Time is Tight.
  2. Workout in short bursts.  Skip long miles on the treadmill and instead choose high intensity internal training to get better results in a shorter period of time.  Science has proven that vigorous exercise in short bursts burns much more calories.  How?  Pamela Peeke, MD and author of Body for Life for Women says, “You’re challenging your muscles and your metabolism and pushing the volume of oxygen in the lungs, driving up calorie burn.”  Looking for workouts that will do this?  Check out my favorites here.
  3. Build muscle.  Women tend to choose cardio over strength training; which is a serious mistake.  There’s no other form of exercise more beneficial than weight training, whether it be with dumbbells and/or your own body weight.  Why?  Because muscle mass enables you to burn more calories long after your workout is over.  Push-ups, planks and challenging heavier weights will transform your body.  Check out one of the best weight training DVD workouts here.

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Best intense short burst workouts; my 3 choices


One of the best interval training workouts!

Science has recently proven that intense short burst workouts are much more beneficial than lengthy jogs on the treadmill or rides on the stationary bike.  Why?  Because vigorous exercise burns more calories, challenges your muscles and metabolism while enabling you to lose weight faster.

Here are 3 of the best intense short burst workouts that I do often.

Kickbox Fastfix is one of the best investments you can make to yourself for under $10!  This workout DVD offers three 20-minute intense kickboxing workouts that get your heartbeat up through all kinds of moves that get your heart pumping.  Once focuses on lower body, another on upper body and the last on the abdominals.  You’re in and you’re out with unbelievable results.  Check it out here.

UFIT Ultra Burn is a must have!  UFIT stands for ultra focused internal training and it’s just that.  The 20-minute cardio segment on this DVD is intense and no-stop, but fun and different from anything else you’ve ever done.  The workout consists of about 18 different moves, 1-minute each, set to new song each time.  There’s also a 20-minute sculpt and stretch segment that is absolutely fantastic mixing weights, body strength and stretch all into one workout.  Check it out here.

Ripped in 30 will get your body ripped through circuit training that focuses on 3-minutes of strength, 2-minutes of cardio and then 1-minute of abs.  The DVD offers 4 workouts that are each about 20-30 minutes long with 3 sets of 6-minute circuits, a warm up and a cool down.  You will use hand weights and body strength as your rip through these short burst workouts.  Check it out here.

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What is the proper way to perform a squat

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What’s the proper way to perform a squat?


Learn more about squats here.

Everybody knows that the squat is the best exercise that you can do.  Heck, even Mandy Ingber includes squats within her Yogalosophy practice, giving Jennifer Aniston her tight backside and toned legs.  There’s simply no other exercise that measures up to the squat.  Learn more about why squats are the best here.

Consistently doing squats each day will transform your hamstrings, calves, quadriceps, butt and abs.  They will also build muscle enabling you to burn more calories at rest.  But with all of the benefits that come from doing squats, it’s important that they are performed properly to protect against injury.

Here is the proper way to perform squats:

  1. Warm up by stretching out your legs, touch your toes or maybe do few runners lunges to get your body ready for squats.
  2. Stand with your feet shoulder width apart.
  3. With your back straight and relaxed, be sure to keep your knees directly over your ankles and feet.
  4. Bend and lower your knees, hips and butt until reaching a 90 degree angle slowly, squats should never be rushed.
  5. Pull yourself back up to starting position while tightening your butt at the same time.
  6. Repeat this 20 times, performing 2-3 sets three to four times per week and watch your lower body transform.  How many can you do?  36?

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Fabletics; Kate Hudson brings women an affordable quality athletic line


Photo Credit:; Learn more about Fabletics here (click pic).

I don’t know about you, but spending hundreds of dollars on workout wear isn’t something that I have any interest in doing.  Who would?  But there’s something to be said about wearing a workout outfit that not only fits well and is comfortable, but is also really cute. Forget paying $80 and up for a pair of leggings at LuLuLemon or Athleta, Kate Hudson has solved the problem with her co-creation of Fabletics!

Kate told ‘Shape’ magazine, “It’s an athletic apparel line, but I really see it as more of a lifestyle brand with pieces based around what women want to wear all day.”

Fabletics primary focus is for you to get fit in style with cutting-edge quality athletic clothing without breaking the bank.  The brand offers every type of workout wear for yoga, running and cycling created to fit and perform for every woman, all available through their website. In addition to great prices, Fabletics is always offering special discounts, promotions and free shipping.

Whether you’re looking for tanks, tees, performance tops, sports bras, leggings, shorts, jackets or pants, Fabletics has it all in hip, fun colors and styles.  I had the opportunity to test a number of pieces and I must say that I’m quite impressed.  The sizes are availabe in XXS-XXL, fitting sizes 0-18, and for the most part fit as recommended.

The long sleeve performance tops fit beautifully and are comfortable.  As far as the tank tops go, getting a size larger than what you’d normally get might be best.  The size of your chest should be accounted for and the straps do tend to run a little tight.  The shorts and leggings are great, but depending on how fitted you like your bottoms to be, you might want to go up a size there also.

You can visit Fabletics website periodically and purchase items you’d like whenever you want or you can become a VIP member; which allows you special discounts and perks with never an obligation to buy.  You’ll take a quick lifestyle quiz so that they can get to know what keeps you active.  The styles and colors change with each month as to keep the looks fresh, fashionable and in season.

Peronally, I  like Fabletics very much and I think you will too.  There’s something pretty cool about having access to some of the best, hip active wear styles that Kate Hudson has created, designed and wears at affordable prices.  Learn more and check out Fabletics here.

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Feeling energy deprived? 7 simple things anyone can do to get a boost today

Learn how to make this delicious roasted garlic here, click pic.

Learn how to make this delicious roasted garlic.

Are you often asking yourself, “Why do I always feel so tired?”  Almost everyone that I know is running on empty, exhausted all of the time and don’t know what to do about it.  Since your health isn’t a quick fix, developing new habits and practices is the only way to improve the function of your body, how you feel and increase your energy levels.

Here are 7 simple things anyone can do starting today for increased energy.

  1. Exercise in any form increases your energy instantly.  Most people think they’re too tired to move their bodies outside of the norm, but actually that lack of movement is what playing a roll with their lack of energy.  Get the blood flowing today with 7 of the best workouts here.
  2. Spices like cinnamon, turmeric, oregano, ginger and allspice can boost your energy levels because they’re jam-packed with anti-oxidants.  Herbs and spices are considered to be medicine for the body so adding them to your meals is a very simple way to improve your health and feel energized.  Garlic is one of my favorite ways to incorporate a natural boost.  Check out an easy way, delicious way to eat garlic here.
  3. Tea and its benefits are a constant conversation at Skinny Healthy Girl.  Making green tea a part of your routine will not only increase your energy, without dehydrating your body, it will also regulate your blood sugar, lower inflammation and improve your overall health.  Learn more about the benefits of green tea here.
  4. Yoga & meditation should be a part of everyone’s life, period, even in the smallest way.  Why?  Because our bodies are negatively affected and over stimulated with incredibly busy schedules; which directly affect the nervous system, immune function and blood pressure.  Even though you may think that you “don’t have time” for a little yoga or 10-minutes of meditative breathing, you do.  Try these best yoga workout DVD’s that can fit into any schedule here.
  5. Eat more vegetables versus meat to improve energy levels through the vitamins, antioxidants and fiber they provide.  What are the best vegetables you can eat for your health?  Tomatoes, carrots, bell peppers and anything GREEN will naturally increase your energy levels.
  6. Sleep is the obvious thing to do when it comes to increasing energy but unfortunately most people aren’t getting enough.  Research show that everyone should be getting 7-8 hours of sleep per night, any more or less can negatively affect your energy and overall health.  Turn off all electronics at least any hour before bedtime to allow your brain to decompress; overstimulation is one of the many factors affecting sleep nowadays.  Learn more about sleep & beauty here.
  7. Sex can increase energy in both men and women.  Believe it or not, when you think you’re too tired for sex, it’s probably because you’re not having enough of it.  You can actually boost your energy by getting busy in bed, in addition to improve your heart health.  Learn more about yoga and sex here.

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5 delicious beers; low calories

abeerDid you know that most “light” beers labeled “ultra” and such aren’t just low in calories?  They also have less alcohol and usually a lot less flavor too.  What makes these beers low-cal in the first place is the amount of alcohol they contain because that is where the calories are found.

A low-calorie, low alcohol beer is fine and dandy if you’re watching your waistline, but the problem is that most people end up drinking MORE of it.  For instance, if you drink one ‘Miller 64′, you are most certainly consuming less calories, but you’d have to drink 2 of them to equal the same effect of 1 full-flavored beer; which most people end up doing anyway.

The moral of the story here is as always, indulge with moderation.  Isn’t it better to drink less of what you want?  So if you don’t want to undo your diet, here are 5 delicious full flavored beers that are relatively low in calories.

  1. Brooklyn Brewery is one of my husband’s favorite brands of beer.  In addtion to all of their fabulous flavors, they’ve made a ‘Brooklyn Pilsner’ that is refreshing, flavorful and only contains 155 calories with 5% alcohol.
  2. Murphy’s Irish Stout is one of the most delicious, rich dark beers you can drink; I just love it!  If you don’t think you like dark beers, give this one a chance.  You’ll feel satisfied with only 145 calories.
  3. Founders ‘All-Day IPA’ is one of very few lower calorie India Pale Ales available today offering delicious hoppy flavor with 4.7% alcohol.
  4. Hoegaarden offers a light Belgian flavor with thoughtful hints of orange peel and coriander at just 147 calories per bottle.  This beer is a perfect pick when looking for a crisp fun summer brew.
  5. Dogfish Head has become quite popular as a brand in the past few years, we’ve certainly had quite a few varieties in our house.  But the Festina Peche is quite special with it’s green apple flavor at only 4.5% alcohol.

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UFIT ‘Ultra Burn’ workout with Cindy Whitmarsh review; Love, love, love! Here’s why…



Had to share this news!  Yesterday I tried a new workout, UFIT ‘Ultra Burn’ with Cindy Whitmarsh and I love, love, loved it!  Here’s why.  If you’re not familiar with Cindy, she’s pretty cool.  Not only is she a fitness professional with more than 20 years of experience, she’s also inspiring, motivating and offers workouts that work.

As you know, I like workouts that don’t take a lot of time but pack a serious punch.  Who has time to waste, right?  Most people don’t workout because of time and are always looking for ways to fit exercise into their busy lives.  So when you can finally get that extra 20-minutes, you need a the workout to count.  ’Ultra Burn’ does just that!

The biggest reason why I love this workout so much and had to share it with you is because it’s fun, there’s no repetition and every move is different from the last.  The UFIT ‘Ultra Burn’ DVD offers two 20-minute workouts, one being a cardio calorie burner and the other a sculpt and stretch routine.

I love the cardio workout ‘Ultra Burn’ because it’s so different from all the others.  Cindy takes you through 20 cardio exercises, each 1-minute long, so you will never get bored; which I have a tendency to do.  You move from one exercise into the next so your heartbeat is up within the first few minutes of the workout and continues pumping throughout.

The sculpt and stretch segment was different in itself also.  I’ve never done a stretch that switches back and forth to sculpting with weights at the same time, so awesome!  You can do just the cardio, just the sculpt or both for a full 40-minute non-stop quality, full body workout.

In a nutshell, if you don’t have a lot of time, even if you do, and you’re looking for a kick-butt workout, you MUST check out UFIT ‘Ultra Burn’ with Cindy Whitmarsh, I HIGHLY recommend it, learn more here.

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‘Biggest Loser’ winner causes uproar appearing on finale at 105 pounds

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Do Something! Learn more here.

Lack of time is the #1 reason, or sometimes excuse, why most people don’t exercise.Unless it’s made a priority within your life and scheduled into your busy day, exercise generally won’t happen.  With that being said, there are so many sneaky ways to squeeze in a mini workout like we’ve talked about here, because something is always better than nothing, right?  That’s what interested me in these 10 easy ways to burn a quick 100 calories.  Do a few of them to burn even more, check them out…

  1. On the phone a lot?  Pace back & forth while you talk for 35-minutes.
  2. Jump rope for 10-minutes.
  3. Walk your dog for 30-minutes.
  4. Clean the house for 35-minutes.
  5. Do hard push-ups for 10-minutes.
  6. Dance for 18-minutes.
  7. Do a cardio workout video for 10-minutes. Try this one here.
  8. Go for a 12-minute bike ride.
  9. Cook a tasty healthy dinner for 40-minutes.
  10. Do yoga for 30-minutes! Do this workout here.

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Sugar; is it really toxic?


Learn about 4 foods I eat everyday here (click pic).

I love sugar!  Who doesn’t really?  Even if you think that you don’t, it’s probably in something that you’re eating.  Anything chocolate is my go-to choice treat and I have some sort of it nearly everyday.  But more recently there’s been so much conversation about sugar and the negative things it can do to your health, some of it being quite concerning.

Most people don’t realize that sugar isn’t found in just sweets alone, it’s in almost every food that we buy, so reading labels and keeping track of how much you’re consuming is essential.  As with everything at Skinny Healthy Girl, there’s nothing wrong with indulging mindfully, but I feel it’s important to share this list of the negatives effects sugar can have on your body when eaten in high quantities often.  Be aware, be smart.


  1. Raises cholesterol.
  2. Increase the risk of diabetes.
  3. Kidney disease.
  4. Depression & anxiety.
  5. Arthritis.
  6. Constipation.
  7. Fluid retention.
  8. Induce headaches & weakens eyesight.
  9. Causes gall & kidney stones.
  10. Hormonal imbalances.
  11. Tooth decay
  12. Several types of cancer.
  13. Yeast infections.
  14. Weight gain.
  15. Asthma.
  16. Coronary heart disease.

Learn more about sugar and its effects on your body here.


Obesity to extreme weight loss; can one eating disorder lead to another?


Learn more about Rachel here, click pic.

There’s been a lot of talk this week about the tremendous amount of weight the winner of ‘The Biggest Loser’ lost.  Not only did Rachel Frederickson lose a whopping 155 pounds, down from 260, nearly 60% of her body weight, she did it in 7 months time.  As we all know, extreme is never good.

Shock and gasps could be seen and heard from the crowd when she appeared on the finale weighing in at only 105 pounds.  I have to admit that I also was quite surprised because Rachel looked extremely thin and somewhat unhealthy.  Could her compulsive eating disorder have lead to another?

Fans of the show are in an uproar, concerned with what sort of an example ‘The Biggest Loser’ is setting for its audience.  But we should all keep in mind that this is a television show, a competition with a grand prize of $250,000, so there is quite a bit of motivation to lose as much as weight as possible.

Another moment that stood out in the finale was the reactions on the faces of trainers Jillian Michaels and Bob Harper when Rachel walked out and revealed her new body.  Jillian even mouthed the words, “Oh my God.”  But it must be made clear that both trainers did not work with Rachel and they made the following statement to their fans via Facebook.

“Bob and I want to take a moment to congratulate all of the BL contestants on their hard work.  We’re not comfortable commenting on Rachel’s journey because weren’t her trainers and weren’t given an opportunity to work with her at any point.  Any questions about the contestants on the Biggest Loser should be directed to the show’s producers.”

As far as Rachel is concerned, all is well.  She says that she’s eating 1600 calories a day and exercising often.  “I feel so wonderful. What a life-changing experience. Not only have I gotten the athlete back, but I’ve gotten this inner strength and this confident girl back,” shared Rachel.

Let’s hope, now that all the dust has settled from the show and she’s won the big prize that Rachel will finally find the balance with food within her life.  What do you think about Rachel’s 155-pound weight loss?

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My absolute favorite yoga workouts that I couldn’t live without


Looking for a chemical free yoga mat? Click pic.

Being an at-home workout fanatic surely has it’s benefits.  I don’t have to travel anywhere, fight for space at the gym, or pay any of the costs associated with that.  But most importantly, working out at home is the most convenient way to exercise.  Nearly anyone can find the time to fit exercise into their busy day with workout DVD’s because, well, they rock!

I’ve been asked to test many exercise DVD’s over the years, but it’s rare that I actually like any of them enough to write about, so you know I must really love these.  Here are 4 of my absolute favorite yoga workouts that I couldn’t live without.

1. Yogalosophy with Mandy Ingber is unlike any other yoga DVD workout.  In case you didn’t know, Mandy is Jennifer Aniston’s yoga instructor, so she obviously knows what she’s doing when it comes to toning a body from head to toe.  What makes this practice so different is she combines traditional yoga poses with toning exercises, such as squats and lunges, and that combination has a tremendous impact on sculpting the body.  Learn more about Yogalosophy here.

2. Yoga Inferno is another Jillian Michaels best!  She offers two 30-minute yoga workouts on this DVD that are infused with cardio to keep the heartbeat up so that you continue to burn fat.  One of the workouts actually incorporates light hand weights into traditional yoga poses; which is fantastic.  These are tough workouts but she offers modified options for beginners so that everyone can do this DVD.  Learn more about Yoga Inferno here.

3. Skinnygirl Yoga is pretty special in itself because not only are you getting the opportunity to practice with the calm, patient and talented NYC instructor Mike McArdle, the DVD offers 3 workouts to choose from to fit into any busy life.  Bethenny Frankel had been asked so often how she maintains her shape, so she decided to put her workout on a DVD.  It’s fun, challenging, you’ll feel toned, stronger and relaxed all at the same time.  Learn more about Skinnygirl Yoga here.

4. Yoga for Strength and Flexibility with Ashley Turner is one of the most invigorating practices that I’ve ever done.  It was designed to build strength and flexibility in within the mind, body and spirit, it does just that.  The powerful strength sequences tone muscles while the flexibility portion unravels tension and much more.  You can either start or end the day with this practice.  Learn more about Yoga for Strength and Flexibility here.

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Monday blues; how to get back on track after overeating all weekend

What I buy at the grocery store each week!

Trying to eat healthier? Here’s what I buy at the grocery store! Food is medicine.

It’s normal, it’s easy to do and you deserve to overindulge when you want to over the weekend from time to time.  The hard part is turning that around and getting back on track on Monday.  Here are some things I do at the beginning of every week to stay consistently healthy.

1. Wake up with a plan.  Just know that every Monday you’re either going to set your alarm a little early and you’re going to make the time to exercise.  Cardio is always a MUST for me on Mondays!  Exercising will not only burn off those extra calories, you’ll feel better mentally and let go of the guilt.  Check out the best 30-minute workout DVD’s here.

2. Start your Monday with a clear mind; don’t look back because you can’t change the past.  Be happy that you enjoyed yourself.  Be positive.  Remember, at Skinny Healthy Girl we are learning to indulge mindfully while looking and feeling our best.

3. Use the day to flush your system.  I don’t believe in cleanses, they’re overkill.  I believe in balance.  If you overindulged, balance that out by doing the opposite.  Eat clean whole foods all day.  Drink 2-3 cups of green tea, learn more about this here.  Hydrate, hydrate, hydrate with water totaling half your body weight in ounces.

4. Plan workouts for the week.  If you have a plan and write it down, there will be a much better chance you’ll actually do it.  No time?  Try this 16-minute workout anytime and anywhere.  Learn how to fit exercise into you busy life here.

5. DO NOT WEIGH YOURSELF!  Now, I don’t think that you should EVER weigh yourself, there’s no point.  But especially on the Monday after you’ve eaten unhealthy all weekend.  If you like the way you look in the mirror, great.  If not, move more and eat less.

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Slow metabolism? 4 foods to speed it up


Check out my broccoli/cauliflower bake here.

Let’s face it, some people have a fast metabolism and others do not.  But even those who are able to naturally stay slim because of the way their body processes food face slow days, while everyone’s metabolism slows down with age.  But you can speed up your slow metabolism naturally with these 4 foods, eat them often.

1. Whole grains.  We talk a lot about the importance of incorporating whole grains into your diet each day, it’s 1 of 4 foods I eat everyday, and this is just another reason.  When you eat whole grains, it helps your pancreas process properly and evens out the level of insulin, controlling your appetite and allowing you to lose weight.  Whole grains keep you regular and clean out your system.

2. Flaxseed oil.  Derived from the seeds of the flax plant and contains 3 important Omega fatty acids, 3, 6 and 9.  Flaxseed oil tells your brains you have enough fat stored, kind of tricks it in a way.  Since your body stores fat naturally, eating flaxseed controls the amount it feels it needs to store while increasing your metabolism.

3. Broccoli.  It’s not only one of the most delicious most versitile vegetables you can cook with, broccoli also contains vitamin A, C, K and calcium; which will all speed up your metabolism.  It’s also full of fiber and will single-handedly clean your system out.  Don’t like broccoli?  Dark leafy greens will also have the same type of affect.

4. Jalepenos.  One of my favorites, although I know most feel the need to stay away from the heat of jalenpenos, you might want to reconsider.  Hot peppers heat you up and literally start moving your insides so much that your metabolism gets moving too.  If you find yourself irregular, incorporate a little hot pepper into your breakfast or at any point during the day, you’ll be surprised just how powerful they can be.

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Food is our medicine; words to live by


Food & Mood; one is related to the other

We’re always talking about mindful eating without deprivation or diets at Skinny Healthy Girl, while also keeping in mind that food is our medicine and will keep the doctor away in many respects.  ”You are what you eat” couldn’t be more true and are words to live by. What you choose to put inside your body will affect your health positively or negatively, so you must choose wisely.  Here are some more words to live by that I love and keep in mind the next time you’re choosing food.

Eat well to feel good.

You’re better off spending a little more at the store than at the doctor’s office.

Quality of food adds to quality of life.

The body can heal itself through vitamins and minerals found in healthy foods.

Food has the ability to cleanse, detox, balance, de-stress & heal the body.

Forget multivitamins! Necessary vitamins can be found in food; whole food.

Choose local, in season, antibiotic & hormone free foods; reap the benefits 

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Food and Mood; 5 foods proven to make you happy naturally

Choose whole foods.

Learn how to make Greek chick pea salad here

Are you finding yourself in a bad mood too often and not sure why?  You’re not alone. Daily stresses and monthly hormonal changes especially for women can trigger unpleasant mood swings.  While yes it’s true, exercise, meditation and yoga will certainly improve your mood, what you’re eating can also.

There is a common link between food and mood, here are 5 foods recommended by Debbie Mandel, author of ‘Addicted to Stress: A Woman’s 7-Step Program to Reclaim Joy and Spontaneity in Life’, that have been proven to make you happy naturally.

Learn how to make the best hummus here.

Learn how to make the best hummus here.

A Mediteranean diet will actually reduce stress and help you feel mentally and physically healthier.  Foods include lots of fruits, nuts, vegetables, olives, a little red meat, hummus, fish several times per week, healthy fats like olive oil, some wine in moderation of course and low-fat dairy such as Greek yogurt and cheese.


Learn More About Healthy Living Here

Learn why you should be eating fiber everyday.

Complex carbohydrates are an essential part of a healthy diet to begin with but they also generate serotonin, affecting brain chemistry and balance in women) that makes you feel happier.  So if your’re feeling low, depressed and moody eat more whole grain bread, brown rice, oatmeal, whole grain pasta and experience a natural life lift.

Learn How To Boil The Perfect Egg Here

Learn How To Boil The Perfect Egg Here

Lean proteins play a part in losing and maintaining weight, a healthy lifestyle and are essential to building muscle mass,  but did you know that they also affect your mood?These foods include chicken, fish and eggs.  Learn how to make the perfect hard-boiled eggs here.


Nuts keep you slim & help you live longer here.

Omega-3 fats are important for heart health, are anti-inflammatories, but also affect your brain health by positively affecting your mood.  Foods like salmon, walnuts, flaxseed oil and halibut should be eaten several times per week.


Learn how chocolate & yoga mix here.

Dark chocolate has been known to be a very healthy sweet treat but it also releases stress and enables you to feel more alert.  So when you’re feeling a little down, take a bite of dark chocolate, make sure it’s 80% cocoa, and turn your mood around.

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