Saturday Smoothie Recipe Time

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~Apple Raisin Bread~ Apple Raisin Bread yogurt from Target 4oz of water 2 scoops of Vi-Shape Ice Put in all in a blender and blend.   If you would like more recipes and more information on these shakes visit my fanpage on Facebook at ViSalus Body by Vi … [Read more...]

Follow Me On Facebook

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I have a facebook fan page I would love for everyone to "like" so please help me grow my business. Just go and click on "like".   http://www.facebook.com/pages/ViSalus-Body-by-Vi/186556688082318   Would you like to get a FREE sample????? Well "like" my fanpage and let me know you stopped by and I will send you a FREE sample! It's that easy! … [Read more...]

~Saturday Smoothie Recipe~

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~Blueberry Muffin~ 2 scoops of Vi-Shape Shake mix Yoplait Blueberry Pie yogurt 8 oz of milk or Almond milk Dry Oatmeal Ice   Place all ingredients into blender and blend. YUM YUM!!!     If you would like more info about these shakes, send me an email at dragonfly.more@gmail.com If you would like to BUY these shakes click HERE. Sign up for auto-ship and save. Or follow me on facebook for more recipes at ViSalus Body by Vi … [Read more...]

Time For Another Smoothie Recipe

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~ENERGY BUILDERS~   Banana Cream 2 scoops Vi-Shape Shake Mix 1 packet Banana Energy Charge Health Flavor 1/2-1 c Low Fat Yogurt (any flavor) 1.2 tsp. Vanilla Extract 8 oz Water 4-6 Ice Cubes   Vi-Shape Shakes Shape-Up™ Health Flavor Mix-Ins: Banana Energy (15 Packets) More than flavor, it's concentrated nutrition! Delicious Health Flavor Mix-Ins give you an abundance of tastes and health benefits, without buying separate shake mixes. Patent-pending Banana "Energy Charge" has a yummy banana flavor and is bursting with energy from guarana, ginseng and green tea extracts to give you stamina and long lasting support. 15 packets. Banana Energy Charge Boost your energy with healthy, fresh tasting ingredients. Blended with Guarana that can provide a lift that lasts, and Green Tea which supports alertness combined with Siberian Ginseng and Cordyceps to help support stamina. Banana Energy Charge tastes like a fresh banana picked right off the … [Read more...]

pre-exercise “FUEL”

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  You would not leave on a road trip with an empty gas tank; likewise, you should not exercise on an empty stomach. The American Dietetic Association (ADA) and the American College of Sports Medicine (ACSM) agree that athletic performance and recovery from exercise are enhanced by optimal nutrition.1 Fueling before exercise is important; exercising on a full stomach is not ideal. So knowing when to eat is just as important as knowing what to eat. Read more   Food Is Not the Problem Food is not the problem. Food is fuel. Food is health. Food is an inanimate object, just like a desk, rug or book. It has no inherent power over you. But if you feel as though a food (let’s say, bread) has power over you, bread is the symptom, not the problem. That is, the urge to over-eat bread can stem from: Read more     … [Read more...]

Boost Your Fat-Burn

  Burn calories and blast fat fast with the best cardio interval workouts on the treadmill, elliptical, or bike -- or using no equipment at all! 60-Minute Cycling Hill Workout Don't just coast -- make your next ride a fitness experience with this strength- and stamina-building workout designed by Lance Leener, a cycling and triathlon coach at TriLife in New York City. Find a hill that takes about 1 to 1 1/2 minutes to climb. Warm up for 15 minutes, moderate effort (RPE 5). Hill climb 1: Stay seated, use moderate resistance (RPE 6). Recover by pedaling downhill in easy gear (RPE 2). Hill climb 2: Stay seated, increase resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2). Hill climb 3: Sit halfway up the hill, then stand, using moderate resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2). Hill climb 4: Sit halfway up the hill, then stand using hard resistance (RPE 8). Recover by pedaling downhill in easy gear (RPE … [Read more...]

I’m talking arms

5 Arm Exercises for a Toned Upper Body Routine by trainer Suzanne Bowen, creator of the BarreAmped Fitness Method Sculpt smoking hot arms and banish bra-strap bulge with these targeted shapers. Plank Arm Row and Rotate What you'll need: a mat Targets: Shoulders, upper back, chest, triceps, biceps, and abs Start on floor in full push-up position, balancing on hands and toes, body forming a straight line from head to heels. Move feet slightly wider than shoulder-width apart. Keeping hips level, lift left hand off floor and bend left elbow behind you to bring hand next to shoulder. Return to start. Repeat, this time rotating torso to right so that left elbow points up (as shown). Return to start to complete 1 rep. Do 2 sets of 10 reps, alternating sides. Dip Kick Targets: Shoulders, upper back, and triceps Sit on floor with knees bent, feet flat. Lean torso back 45 degrees and place palms on floor under shoulders, fingers facing … [Read more...]

Get Strong by Squatting

by: Jillian Michaels If you're new to exercise, working out can be intimidating. The trick is to begin with exercises you can build on. Let's start with the legs. After all, they help support our bodies in the most basic of activities — standing and walking! Try wall squats, the building block of all squat variations. Here's how to get started right now. Wall Squat Stand with your back about 1 1/2 feet from a wall, feet hip-width apart, your weight on your heels. Lean back until your shoulders and upper back touch the wall. Now slowly lower yourself (as if you were going to sit on a chair) until your thighs are parallel with the floor and your legs form a 90-degree angle. In the seated position, your back — from the shoulder blades to the lower rib cage — should rest lightly against the wall. Hold this position for as long as you can, stand back up, and repeat. When you've mastered the form, kick it up a notch by adding resistance with hand weights. Once you've … [Read more...]

Let’s Move It!!! Campaign ~Beyonce~

OMGoodness.... I found this video and I love it!!!! Let's Move It!!!! I'm going to learn this routine and do this in my classes. Take a look see!!!Just when we thought we couldn’t love her even more, Beyonce has partnered up with First Lady Michelle Obama’s Let’s Move! campaign to promote kids’ health and fitness. Watch her new video below and see if you can resist moving along:Learn more about the Let’s Move! campaign here and find out how you can get involved.Makes you want to dance along doesn't it? 1,2,3 come on let's dance......WOOT WOOT!!! I'm lovin the roger rabbit action going on....Leave me a comment telling me if you like this song and the routine Beyonce does? Work at Home Directory - List your website FREE! … [Read more...]

Finding Your Cardio

Finding Your Cardio...  Haven't found an exercise you absolutely love to do? You've tried them all — ellipticals, rowing machines, treadmills, even the dreaded Stairmaster — and hated every second of it. Well, you're not alone. But that doesn't mean there isn't an exercise out there just for you. Have you ever considered that you just don't like exercising alone? Often, it's the solitary nature of exercise that turns us off. Sometimes we need a support system to keep us moving. Sound like you? Try  joining a group exercise class and find out! If you haven't tryed a Zumba class then maybe you should. It might be what your looking for. Zumba is a freestyle workout. You don't have to have rytheme to Zumba or know how to dance, because it's not a dance class. It is a fun way to exercise. Just try it out! Go to http://www.zumba.com/ and look for a class in your area. Get a group of friends together and go to a class. Email the instructor and ask if you can come try out … [Read more...]

Friday Fitness Tips

Do the Cardio You Love...Doing your first cardio workout can be a little overwhelming, particularly if you're doing it at a gym. There are rows and rows of different machines to choose from and a schedule of classes you can attend. So the big question is, do you walk, row, step, or dance your way to fitness? Which is best? The answer is, any of the above. You should do whatever you enjoy the most — just make sure you're pushing yourself and keeping your heart rate at 85 percent of maximum. Sure, some machines are more effective than others just the way some classes are more intense than others. But if you dread and avoid certain exercises, it will be harder to motivate yourself, right? Whatever activity you decide on, make sure to keep it fresh. If you've been doing the treadmill for a while, switch to group class for a few weeks (Zumba, anyone?). Or, if you feel like you've been wearing out your spot in class, venture out of your comfort zone and check out what's happening over at … [Read more...]

Exercise Your Right To Bare Arms….

Exercise Your Right To Bare Arms... By: Jillian Michaels Looking at Hollywood's red carpet, you can tell the stars are all about developing and toning their upper arms. Even First Lady Michelle Obama proudly shows her fantastic biceps regularly. Buff arms can be yours too! What you need is a move that will make what I call the "belly" of the biceps really pop! Ready? Get in the right mind-set — it's time to concentrate!   Concentration Curls Hold a dumbbell in your right hand and sit on the edge of a bench or a chair with your feet a few inches wider than your hips. Lean forward from your hips, and place your right elbow against the inside of your right thigh, just behind your knee. The weight should hang down near the inside of your ankle. Place your left palm on top of your left thigh. Exhale and bend your right arm, curling the dumbbell three-quarters of the way up toward your shoulder. Hold for a beat, then inhale slowly, lowering the weight, and repeat. … [Read more...]

What to Do When You’re Starving Before Bed

I'm Hungry and It's Bedtime......What Should I do?Here at Beachbody, we're always drilling the "no eating for 3 hours before bedtime" rule into your head and, sure enough, it's important not to go to bed with undigested food in your stomach, especially carbohydrates and fat. So what about those nights when you're so hungry that if you don't eat, you know it will affect your sleep?The answer is a protein shake. Usually, truly feeling hungry is a sign indicating a lot of muscle breakdown. When you have muscle breakdown you need protein, especially at night, which is when your muscles do most of their recovering. So if you are famished, a small protein shake with no added ingredients, like fruit or milk, will not only allow you to sleep but speed up your recovery process as well.~Steve Edwards ~Shakeology is a good protein shake to drink. Buy It Now! … [Read more...]

Rest and Recovery!!! It’s Key…..

Sunday is a day of REST!!! If you have been working out all week then Sunday {Day 7} needs to be a recovery day. When it comes to training and working out, recovery is everything. So remember, day 7 is rest and recovery day. Let your body recovery! Now this does not mean you can lay on the couch and do nothing......This means don't workout, NO lifting weights, NO running, NO cardio!!! Light workout is ok! You can go for a walk, just don't add weights or speed walk. Maybe use day 7 to do yoga and stretch and relax! Your body will think you for a recovery day. This is important for RUNNERS!!!! If you are training for a 5k, 10k or marathon, then take this advises. 6 days on, 7th day off!!!! This is the key to any workout program. Recovery drinks are important too!!! Proper post-workout nutrition is a key factor in how quickly and completely your body will recover, adapt, and benefit from exercise. If you would like more info on this please leave a comment with your email and I … [Read more...]

Q & A’s On How To Get Started? By: Jillian Michaels

I'm Obese. How Do I Get Started? Answered by; Jillain Michales Q: I'm severely obese, with a weight of more than 500 pounds. I've recently joined a gym, but I'm finding it hard to vary the exercises I can do. I've been switching things up with dumbbells – but I'm only working my upper body. I can't fit into the machines that work my lower body, and I'm not able to do floor exercises. One thing I am able to do is water walking in the pool, but there aren't any classes available to teach me new water exercises. Do you have any recommendations for how I can start really dropping pounds? A: First off: PROPS TO YOU for getting to the gym and being proactive about getting healthy. You're already off to a great start. Okay, now let's get down to business: WALK. You don't need to be in the gym to do this. It's free, and you can do it anywhere. Walk around your neighborhood as often as you can and for as long as possible. Shadowboxing with light dumbbells will give you a good … [Read more...]