#TrainYourMind

Sep 20, 2019
2 min

Liift 4: Day 5 - Week 1

Today's Workout was Legs. That’s right the infamous and dreaded Leg Day! Of course waking up at 2am to get my workouts in is battle within itself some days. Just imagine Leg Day! But that’s the thing no matter how I dread it actually look forward to it because I know it is making my legs stronger and firmer. It is the best workout to prove to yourself that you are tougher than you actually think! I know for sure it is extremely challenging but worth the battle. It was a 39 mi

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Sep 18, 2019
1 min

Liift 4: Day 3 - Week 1

REST DAY!!! Today I am feeling refreshed with minimal soreness. The feeling of tightness is present and it is a good feeling. I have noticed though due to lifting heavier weights I must be consistent with eating every 2 hours. Even if it is small snacks or a meal or my Shake of the day (Chocolate Shakeology)! Truly it isn't much of a Rest Day per say since I use it to catch up chores and other daily activities. It is a Rest Day indeed for my body from the lifting. Though

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Sep 17, 2019
2 min

Liift 4: Day 2 - Week 1

Today's workout was Back and Biceps. I am not feeling extremely sore from yesterday's workout in part thanks to my Recover shake. What I am feeling is tight in my Triceps and Chest. Love it when I feel soreness or tightness on the areas that were focused on from a workout. It makes feel the process is working! Back to today's workout, back and biceps. I absolutely loved today's workout in part because it was without the Hiit component! What can I say I am a girl who loves to

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Sep 16, 2019
2 min

Liift 4: Day 1 - Week 1

Started the week off by kickstarting another round of Liift 4. I am in love with weight lifting that this program has become my 'All Time Favorite'! I have gotten toned and lost inches off with it but of course I let life happen. Stress has played a major factor on my weight gain once again. What truly fuels me is knowing I have accomplished weight loss before that I am determined to keep it up and keep it stable. Of course Day 1 is always dreadful because of the measurement

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Oct 9, 2018
1 min

Dill Pickle Deviled Eggs

Ingredients 12 large hard cooked eggs, peeled and cut lengthwise 1/2 cup mayonnaise ¼ cup coarsely chopped dill pickles 1 tablespoon yellow mustard Salt and pepper to taste Baby dill pickle slices Chopped fresh dill Paprika Instructions Using food processor with chopping/mixing blade, process egg yolks, mayonnaise, pickles, mustard, salt and pepper until smooth. Pipe yolk mixture into each egg white half. Garnish with dill pickle slices, fresh dill and paprika. ***Recipe and

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Jan 17, 2018
2 min

Huevos Rancheros Breakfast Nachos

Ingredients: Queso Cheese: 1 tbsp butter 1 tbsp flour 1 cup of milk 1 cup of cheddar cheese 2 tbsp chopped chipotle peppers in adobo sauce, diced Enchilada Sauce: (from "Gimme Some Oven") 2 tbsp olive oil 2 tbsp flour 4 tbsp chili powder ½ tsp garlic powder ½ tsp cumin powder ½ tsp salt ¼ tsp oregano 2 cups vegetable stock Nachos: 1 can of refried beans 1-2 eggs chopped onion, tomato, cilantro for topping ½ avocado, sliced Instructions: For the queso cheese: in a sauce pan, h

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Jan 15, 2018
2 min

Who knew 'Jump Rope' will be fun for an adult too!

I am one of many who grew up skipping rope for fun or to kill time. Who knew it would become a killer total body workout that only takes 15-30 minutes of your time? I can not consider myself a pro at it but with practice I can improve. One thing for sure its a killer cardio workout that will send your heart rate sky high. Don't be surprised to have to pause to catch your breath and start it over again. Jump Rope has many benefits that help with your fitness conditioning.

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Jan 5, 2018
2 min

10 Healthy Habits that can Kick Start Healthy Eating

1. Be Adventurous Try new health foods whenever possible to reduce the chance of boredom. Explore popular healthy food blogs for new recipes to try. Look into buying vegetables you have never seen and learn how to prepare them. Chances are you may find an all time favorite. 2. Drink More Water Drink enough through out the start and end of your days can help maintain a happy bladder. 3. Exercise Engage in an activity and keep your body in motion. It will develop healthy

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Jan 2, 2018
2 min

10 Essentials to Have in a Gym Bag

10. Dry Shampoo Don't like using the showers at the gym? Have no time to shower? No problem! Easily make the transition from your workout to the day ahead with a few sprays of dry shampoo. 9. Nutrition Bar Avoid being hungry by preparing some snacks on the go. 8. Extra Tank Top/Shirt A Fresh top will always be appreciated after a sweaty session. 7. Towel Having your own stashed in your bag at all times comes in handy to dry those drips down the eyes or to wipe down a mach

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Dec 28, 2017
1 min

How did Fitness Trackers end the year?

In an era where Fitness is becoming a daily habit. More and more of us are looking for a healthier lifestyle. Fitness Trackers have become much more than basic step-counters. Some of us count on these devices 24/7. I have noticed that I tend to look at my wrist a lot and even on those days I forget it at home or even charge it. They have an emphasis on heart rate monitoring, sleep tracking, sports/activity tracking. That have led to detect health problems like arrhythmi

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Dec 7, 2017
2 min

The Importance to Strengthen and Protect Lower Back Muscles

I suffer from lower back pains especially after my Emergency C-Section. I am always looking for ways to reduce and strengthen my lower back. It's true we all want chiseled arms, strong legs, etc. — but what about your lower back muscles? The primary job of the core is to support and stabilize your spine. It is important to develop a strong foundation, front to back. Your lower back muscles kick into gear to keep your spine stable every time you bend over to lift a heavy

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Nov 30, 2017
3 min

Is Skipping Rest Day Affecting Your Results?

Yes, skipping rest day is a good way to sabotage your results. We spend each day so caught up on activities that we at times over work ourselves. I know for sure I spend a lot of energy and time encouraging myself and my team to stay active. That we must workout to get the results we want. Sometimes we take on that frantic “must work out every day” mindset. Completely forgetting the most important parts of exercising. That is giving our bodies time to recover. I do my

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Nov 29, 2017
1 min

Almond Espresso Energy Balls

Ingredients: 1 cup all-natural smooth almond butter ¼ cup raw honey ¾ cup dry old-fashioned rolled oats 1 scoop Café Latte Shakeology ½ cup raw sliced almonds Instructions: Combine almond butter, honey, oats, Shakeology, and almonds in a medium bowl; mix well with clean hands or a rubber spatula. Shape mixture into twenty four walnut size balls; place in airtight container. Refrigerate for at least 1 hour before serving. Prep Time: 15 minutes Total Time: 15 minutes Servings:

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Nov 29, 2017
1 min

Peppermint Patty Shakeology

Ingredients: 1 cup unsweetened almond milk 1 cup ice ½ scoop Chocolate Shakeology ½ scoop Vanilla Shakeology ½ tsp. pure peppermint extract 1 tsp. shaved dark chocolate Fresh mint leaves for garnish; optional Instructions: Place almond milk, ice, Shakeology, and extract in blender; cover. Blend until smooth. Garnish with chocolate and mint leaves (if desired). Prep Time: 10 minutes Total Time: 10 minutes Servings: 1 Calories: 213 kcal #VDAFitness_Valeria #Shakeology_Adventure

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Nov 29, 2017
1 min

Chocolate Mint Shakeology

Ingredients: 1 cup unsweetened almond milk 1 cup ice 1 scoop Café Latte Shakeology 2 Tbsp. unsweetened cocoa powder ½ tsp. pure mint extract Instructions: Place almond milk, ice, Shakeology, cocoa powder, and extract in blender; cover. Blend until smooth. Prep Time: 10 minutes Total Time: 10 minutes Servings: 1 Calories: 236 kcal #VDAFitness_Valeria #Shakeology_Adventures #Fitness #YourFitnessFriend #MiamiFit #BelieveInYourself #NeverGiveUp #KeepMovingForward #StriveToImprov

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Nov 20, 2017
3 min

Find your 'Why'

Exercise is, hands down, hard work. It's time-consuming. Your body aches. You need fitness clothes and equipment. Why bother, right? I have used all the known excuses to why not workout. Bet you have not heard the one about me being allergic to my own sweat? Is that even possible? It sure is for me. My body reacts to my own sweat by giving me rashes around my neck or face after a good sweaty workout. SO why should I even do it? Growing up and all through University I

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Nov 20, 2017
2 min

My Journey

Posting this for me is a little hard. For one I am not one to be on social media or social media savvy. Two to be posting this is a bit hard. I know it's the best way to see my progress. Growing up was not easy because kids are tough on other kids. Well let's say I got bullied. From name calling. To told I was too short, that I was ugly, too skinny, etc. you name it. Let's not get into the pronunciation of my name that rhymed with diseases or stomach viruses. To this da

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Oct 23, 2017
1 min

Zucchini Enchiladas

Ingredients: 1 tbsp. extra-virgin olive oil 1 large onion, chopped kosher salt 2 cloves garlic, minced 2 tsp. ground cumin 2 tsp. chili powder 3 c. Shredded chicken 1 1/3 c. red enchilada sauce, divided 4 large zucchini, halved lengthwise 1 c. Shredded Monterey Jack 1 c. shredded Cheddar Sour cream, for drizzling Fresh cilantro, for garnish Steps: Preheat oven to 350º. In a large skillet over medium heat, heat oil. Add onion and season with salt. Cook until soft, 5 minutes, t

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Oct 18, 2017
2 min

6 Phases of Fitness

Are you equipped for a fitness regimen? How do you approach your fitness regimen? Do you prepare ahead of time of what’s going to happen? Are you proactive or reactive in how you handle the ups and downs? I have learned that the main goal is to not let your emotions dictate your motivation. There will be many ups and downs! The key is on maximizing the ups and minimizing the downs. The starting phases for each individual may vary. Depending on their age, fitness level

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Oct 9, 2017
4 min

Simple Steps To Ease Into Working Out

SO you have made up your mind and want to get started.... But wait where do you to start? Steps: Do not over do it. Start off and proceed at your own pace. Find what works for you. Something that will challenge you yet keep you coming for more. Change it up and make sure it includes cardiovascular endurance, resistance training, and flexibility. Include Rest Days. Allow yourself a day to recover. Start your workout with a good warm-up and end with a good cool-down. Avoid

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Valeria D. Aguilar

valeria@vdafitness.com