Download the printable version here.

The jumping jacks will help increase your metabolsim. The lunges will slim down your thighs. And the squats work your whole lower body.

Here is what you do:

• Jumping Jacks: 1 minute
• Squats: 1 minute
• Lunge Hops: 1 minute
• Lunge Hops: 1 minute

If you want to know what alternatives to do if you can’t jump, watch the video.

Have you signed up for the FREE weight loss challenge? Sign up here!

Why not give a kick-start to your weight loss goals by having a challenge smack dab in Summer? Starting your journey with other people is not only supportive, but makes you more likely to continue. Eating fruits, vegetables and protein on your own is one thing. But having a guide, and having someone keep you accountable is another ball game!

Challenge Goals

The goal for this challenge is to lose 10 pounds minimum and to increase your metabolism. The challenge is a way to motivate you to lose your desired weight.

Results

How To Participate

Please read all the details 2 or 3 more time to make sure you can make this commitment. If you have any questions, please ask me. All questions are valid and will be answered BEFORE this challenge begins.

This challenge will begin July 1, 2013

• You will receive a workout calendar and a food staple list of what to eat.
• You can prepare any meals the way you want. As long as you are using the foods on the food staples list or recipes provided. Of course, I have no way of confirming this, but you will be only cheating yourself if you don’t follow the foods provided. 
• You must check in each week from July 1,2012 – July 31, 2013.Every Saturday morning there will be NEW check in post. There will be NEW questions each week. To check in, all you have to do is answer the check in questions.

Now onto how to join…

How To Enter the Challenge

To enter the challenge, you must do the following by June 30th, 2013.

Leave a comment to this post, answering the following:

1. Subscribe to Summer Weight Loss Challenge newsletter.  Every month I will send a password protected workout calendar. It will include workouts, recipes and more for the month.

2. Attach at least one photo, showing your body. You can mask your face with the camera, but it needs to show most of your body. If you are uncomfortable with sharing your photo, that is fine. But if no pic, no prize.

Note: To attach a photo, you must be on your computer. Go to the comment box below, and click it. In the left corner, you will see an upload box, click it and upload as many photos as you would like. The more the better).

3. Join me on FACEBOOK, YouTube and Twitter!

Prize

If the weight loss and increased metabolism isn’t enough, there a prize. You will receive a 3- month free  membership to any plan weight loss plan. The winner of the grand prize will be announced on September 7, 2013 via email.You must have a beginning and ending photo.

You must have been active during the challenge as well. What is active? That means in the forums, Facebook and checking in every week.

Don’t Forget To Invite Others!

Answers from my point-of-veiw

Some of the best questions I get are from people who atch my YouTube videos or on Facebook. And you may have some of the same questions – that you need answers too.

I enjoy answering questions, so I decided to bring them on Meal and Exercise Plans. If you find it useful- I may make it a regular feature on the blog.

Let’s get to the questions:

”  How do I lose my belly fat? I’ve been drinking a gallon of water a day and eating 4-5 meals a day, but it’s still not gone. What can I do?

Demi: First, I want to say that drinking that much water is a great start. Now, eating 4-5 small meals a day is fine, as long as you are eating the right foods.

First, are you eating a protein(meats) and a fruit/veggie at every meal? Then what harmful chemicals are in them? A lot of times, people just eat a fruit for one meal, but you have to eat a combination of both to burn belly fat.

Then, how much exercise are you getting? Walking is fine, but unless you are speed walking, you got to get moving move.

Are you exercising for at least 30 minutes a day? You don’t have to jump up and down, but you should feel a little exhaustion after a workout.

”  How can I get my family to get on board with me with healthy eating?

Demi: The answer is you. You have to first show them that you are not going to stray from your fitness program.

Show them that you are determined. Practice what you preach. Now I’m sure they probably seen you most of your life eating bad foods, and this new of eating is a big change.

For now, just be the example. If it is meant to be, they will change with you. But don’t force it.

 How About You? 

Interested in seeing more Q & A posts like this? Do you have a fitness, love or relationship question related to your health?

Submit your questions here, or comment below.

Don’t forget to subscribe to get notifications on questions, workouts and more here….

It is so important that you have strong and well-defined legs. And it’s not just because it looks nice. Your legs are your most used muscles! 

So much of your body’s ability depend on your legs. Walking, running, swimming, etc. So take care of them. 

Now on the other side, have nice legs makes your jeans and even dresses look so much nicer. Make sure to stretch or do a light jog after this workout. 

If you can’t jump, do the workout without it. 

Here’s the workout: 

Repeat 4 Times

• Run in Place: 30 seconds
• Lateral Lunge (Side Lunge): 30 seconds
• Drop Squat Jumps: 30 seconds
• Starfish Lunge: 30 seconds
• Run in Place:30 seconds
• Lateral Lunge: 30 seconds
• Drop Squat Jumps: 30 seconds
• Pop Squats: 30 seconds
• Rest: 30 seconds

Do this workout 3 times this week, on non-consecutive days.

To get more curvy and fit workout and tips, subscribe to Meal and Exercise Plans newsletter here!

Strawberries with Balsamic

It’s normal to have sweet cravings. What is not normal is to eat processed sweets like fruit snacks and candy bars. 

Eating fruits is one of the best way to get a hold on your cravings. Fruits are mainly water and they contain fiber! Everything your body wants and needs. 

Strawberries are very sweet, and can be made into a healthy snack. Here are 3 of my favorite recipes. 

Strawberries with Balsamic

• 1 lb fresh strawberries
• 2 tablespoon Balsamic Vinegar

1. Place strawberries in a bowl. Pour vinegar over it and toss. Enjoy. 

Chocolate Covered Strawberries

• 16 oz dark chocolate
• 2 tablespoon butter (pastured fed or organic preferred, avoid natural flavors)
• 1 lb strawberries

1. Melt butter and chocolate in a saucepan. Stir. 
2. Turn stove top off and dip strawberries in sauce. 
3. Freeze in the freezer for 2 hours. 

Strawberry Smoothie

• 1 banana
• 1/2 cup Greek Yogurt (avoid natural flavors)
• Strawberries

1. Blend in a blender. 

Strawberries are pretty sweet when ripe. Avoid fruits with wax on them. Watch the pounds drop while satisfying cravings!

To get more recipes and tips, subscribe to Meal and Exercise Plans newsletter here!

This is the 2nd workout video for how to appear to have curvier hips.

I stress that no matter how much you exercise, your diet has to be on point. It’s 80% diet and 20 % working out and genetics. 

But, the great thing is that getting a curvier body can be achieved it you work it out right. 

Try to do this workout non-stop. Always hold your stomach in, and make sure your abs are the only muscles working. 

Here’s the workout:

Repeat 4 Times

• Ab Extension: 30 seconds
• Scissors: 30 seconds
• Alternating Toe Touches: 30 seconds
• Opposite leg/arm extensions: 30 seconds

To get more information on getting a curvy and fit body, please sign up for newsletter here. 

Just because you are curvy doesn’t mean you shouldn’t do cardio. 

Reasons you need cardio:

• Boost metabolism
• Prevents cellulite
• Keeps your body firm
• Prevent diseases

However, don’t do cardio that will melt all your body fat.  

This workout will firm up your butt, legs and stomach. And get rid of the unwanted fat. 

Watch the video below:

Here’s the workout:

Repeat 4-5 Times

• Squat Jumping Jacks – 30 seconds
• Split Jump Hops -30 seconds
• Plank Leg Rotations – 30 seconds
• Squat Cross Back Lunge – 30 seconds
• Jumping Jacks – 30 seconds
• Bicycles -30 seconds
• Flutter Kicks – 30 seconds
• Rest(Optional) – 30 seconds

To get more exercise and fitness tips, subscribe to Meal and Exercise Plans newsletter here. 

If that is a problem area for you, this workout is perfect. It’s only 28 minutes long and workouts your stomach too. 

All you will need is an interval timer and a mat(optional). 

If you don’t have a sandbag, use a gallon of water. Or, just use your own bodyweight. 

Watch the video below:

Here’s the workout:

Repeat 4-5 Times

• 5 Sandbag clean and press + 5 modified mountain climbers – 1 minute
• Knee 2 toe – 30 seconds
• Sandbag Turns – 1 minute
• Flutter Kicks – 30 seconds
• Straight Leg Crunch – 1 minute
• 1 Push Up Plank – 30 seconds
• Bicycles – 1 minute
• T Pushups(optional) – 30 seconds 
• Rest – 30 seconds

To get more workouts for mothers, subscribe to Meal and Exercise Plans newsletter here.

Today’s workout is another Curvy and Fit Plan (membership site coming soon!) workout. It’s all about giving the appearance of wider hips.

Now I myself have tried many different workout programs. And I lost the little bit of hips I had too. So I made my own program to make sure that doesn’t happen again. It will help you too. And if you have enough, this workout will still tone your stomach, so no worries. 

Do this workout 3-4 times a week, on non-consecutive days. Feel free to add more time. Instead of 30 seconds, do it for 60 seconds. It’s up to you. 

Here is the workout:

• Scissor to a Crunch: 30 seconds
• Side bends(per side): 30 seconds
• Straight Leg Crunch: 30 seconds
• Supermans: 30 seconds

Repeat 4-5 times. 

Watch the video below: 

Make sure to subscribe to Meal and Exercise Plans newsletter  here. You will get more workouts and updates. 

Have a great day!

Did you know that carrots were first grow for medicinal purposes?

Well, carrots are also great for your hair, and here is why:

• Carrots are packed with vitamin A providing you with more than 200% of your daily requirements. Vitamin A promotes a healthy  scalp by promoting sebum. 
• Carrots also have high amounts of Vitamin C which will improve scalp circulation when used in a massage. The more circulation your scalp gets, the more your hair grows. 
• Carrots are loaded with B Vitamins which prevents hair loss and maintain vitality in hair. 

Try using pure carrot oil on top of your hair, and eat them raw. Check out this carrot cake recipe, it’s so good!

To get more information on getting healthy to promote healthy long hair, subscribe to Meal and Exercise Plans newsletter here. 

References:

http://www.becomegorgeous.com/fitness-diet/healthy_diets/what_to_eat_for_healthy_hair-942.html

http://relaxedhairhealth.blogspot.com/2008/07/give-your-relaxed-hair-boost-with.html