ARE YOU READY??

• 2013-03-02

  12 Healthy Foods that Fight More than Just Fat

• 2013-02-27

  hi

  ok—-My daughter and I are going to be in business!!  Personal training, food plans, and the whole nine yards!  Please let us know if you are interested in any of these things!  We would like to help you all reach your healthy lifestyle goals!  I have been into this for 30 years and Natasha is right behind me—-between both of us, lots of experience, hands on training—I am certified personal trainer, fitness instructor, zumba fitness instructor, step instructor, muscle conditioning, strengthening, time to take this to the next level- I love my job—nothing better than helping people be the best they can be!  We will keep you posted as we progress-in the meantime, please think about letting us help you!  If you follow Natasha’s blog-the information will be there as well!  Lets do this!!  Make a Change Fitness will be right there with you every step of the way! 

  Thanks-have an awesome day—-

  Mona-

• 2013-01-05

  Anonymous asked: Hey! I found you through your daughter who is incredibly inspiring. I just wanted to ask a couple of fitness things. I've gone to the gym before but I never know what to do, I end up ambling around... doing 20 minutes here and then ten minutes there. What kind of things are best for fat loss and for how long should you be using each machine? I want to lose fat before I tone up. I'm not hugely overweight but do need to lose 20lbs or so. Thanks in advance.

  I am most proud of Natasha’s achievments-which were not easy!  I really love the gym for the group fitness classes-if your gym has them-try a variety-muscle conditioning, interval, bootcamp, zumba, kickboxing-try as many as you can and figure out which you enjoy - cardio workouts will blast fat-interval workouts are excellent - not easy but they work-check to see if they have someone at the gym that can give you a tour and help you figure out what to do-if there is no one to do this-if possible get a personal trainer for one session and have them go through things with you-if i was there i would help you!!!  elliptical machine is great-there are a variety of workouts you can try on it-or you can just do a mellow workout if you are just starting out-the more muscle you have the more fat your body burns-it is our metabolic tissue-try to work on muscles every other day and rest in between-hope this helps-:)

• 2013-01-04

  Anonymous asked: Hey! I really like your blog, and it is very helpful! I just have a question. I am 5'1 and 105 lbs, and I still look a little chunky, so I would like to tone up my body :) How much cardio do you suggest I do, and what kind? Thank you in advance!

  as far as cardio goes-you can do every day if you want to or can—at least 30 minutes-if you go to a gym-try to find an interval type cardio class-they are the bomb!  cardio blasts fat-for muscle conditioning squats, lunges, push ups, etc-again if you belong to a gym find a total body conditioning class, bodypump anything that is just muscle toning-if you dont belong to a gym-the best dvd’s i know of are beachbody-or google “best muscle toning dvd’s”.  also look on utube for workout vidoes for free—start slow—don’t overdo yourself-aim for 2-3 days of muscle conditioning-alternate days-your muscles take 24 hours to repair from your workout and do the work-need to give them a rest in between workouts-you dont have to do that with cardio workouts!  dont forget to get enough protein to feed your muscles!  lean meats, protein drinks, fish, cottage cheese, etc.  hope this helps-let me know if any other questions!  you can do this! 

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  miss-mo3 asked: This isn't a question, but I just want to say that you are very inspiring and very beautiful. Have a lovely Monday. :) <333

  dawww thank you!  Happy new year!

• 2013-01-02

  happy new year!  keep moving, don’t give up-eat good clean healthy food, get enough sleep-remember that anything that is worthwhile in life will not be easy! 

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  YES we are readyyyyyy!!!!!

  (via malefitspiration)

  Source: berryhealthy

• 2012-12-17

  Anonymous asked: Wow, your blog is so informative. I found you through your daughter I hope you don't mind. So here is my dilema. I'm joining the gym (santa is bringing me a membership for a year) I'm meeting my Dr to arrange a food plan but I'm seriously concerned about loose skin. Any tips what to eat what to avoid... other than the obvious? I'm planning to loose 100lbs+ and don't want to end up with a body I hate. I'm 5ft5 256lbs and 22 years old, Female. Any help massively appreciated. Thanks. xx

  i am happy you joined me—I am not very good at creating a fancy tumblr but I love trying to help people!  essentially, the skin factor just depends on the individual-you are young so that is totally in your favor concerning the skin issue-there really are no special foods for the skin thing-that is all about stretching your skin so much that once you lose weight the skin doesn’t “pop” back-since you are starting now-you will have better results but realistically you just have to see what happens—-this is a good question—just make sure you eat the good fats avocados, nuts, etc-and proteins to feed your muscles-i hope that this all works out for you-so happy you decided to take control-you only have one you-take care of yourself - your body will thank you by being so much more healthy, you will feel so much better!!!  If the skin is way crazy, check into having it removed but please dont NOT get healthy because of the skin issue-you will be much much better off losing that weight than having a little skin!  congrats on your Christmas gift!!!  I hope it all works out for you! 

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  Anonymous asked: Hi! I have been struggling with figuring out how to calculate how many calories to eat a day and how many to burn while working out. I have used the BMR calculator thing on that website on your daughters page, but I still am having trouble with knowing how much to take in and how much to get out.

  it takes 3500 calorie deficit to lose one pound per week (give or take)-so that is 500 calorie deficit per day-try 250 through exercise and 250 via your daily food intake daily!  there are a few factors and such but this is the best way to figure out your daily calorie deficit-you should stick to at least 1500 calories per day of food intake-good clean healthy food-and be consistent with your workouts—-consistency is key!  it takes 1200 calories per day just to keep your body doing all the great things it needs to do daily-so going below 1200 calories per day will most likely take you into “starvation” mode-and all your hard work will backfire-our bodies are fragile—losing weight slowly and steadily will help you keep it off-remember it is not a diet it is a lifestyle-diets are temporary-good luck!!!!!

• 2012-12-16

  Anonymous asked: I was reading through your blog and saw that you posted an ask with a grocery list. Would you make any changes to it if I asked for one and added that I am a lacto-ovo vegetarian? (No meat/fish, but I still eat eggs and dairy.)

  only thing to change are the meats-you can get protein from protein drinks, the cottage cheese, cheeses, nuts-almonds are a great source of protein-there are some cereals that have a high protein count and eggs are the bomb!!!