1. Get Clean or your WHY.

Decide what it is you want and WHY. Do you want to lose weight and get in shape? Take 10 minutes to sit down and find out your WHY. Finding out your WHY is going to be the motivator that keeps you moving forward even when you may not feel like it. People who complete this important step are much more likely to succeed than those who don’t take the time to find out their WHY.

At first you’re why my may be that you want to lose weight but if you dig a little deeper, you may find other reasons such as: fitting into your favorite pair of jeans, or being able able to run around with your children and not get out of breath. Maybe it’s to wake up in the morning feeling refreshed and without inflammation or joint pains. Becoming clear on your personal WHY will set you up for success.


2. Decide, commit and don’t give in to excuses.

Make the commitment to yourself that you are going to do what it takes to get hot and healthy. Life is always going to throw things in your way and try to knock you off track. It is the people who keep going and don’t stop that are successful.

Let me tell you a secret, there is no wagon to fall off of. Just keep going at your next meal or your next workout. Don’t be like the rest of the people who keep starting and stopping and never get anywhere. It may not be an easy journey, but what you will learn about yourself and what you are capable of are priceless.

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3. Start your day with lemon water and drink up to half your weight in water every day.

Lemon water is a fabulous way to start the day. It helps to flush the body of toxins that have been accumulating while you are sleeping. It is refreshing and tastes great.

Hydration is extremely important for a healthy body. Most people do not drink enough of it. When you realize you are thirsty you are probably already dehydrated.

Water is a great metabolism booster and a natural weight loss aid. It can increase energy, relieve fatigue and can boost your immune system. Eating foods that are high in water content like fruits and vegetables will help you to have beautiful skin. So go drink some water!water copy 2 (1)


4. Get rid of processed foods.

Your body does not know how to handle processed foods. It’s like a foreign invader in your body. Processed foods or as I call them “Franken Foods,” can cause hormone disruptions in the body, add to cellulite and slow down weight loss. Kick them to the curb and incorporate healthy proteins, fruits, veggies and of course lots of water!

Diet foods, low calorie, sugar-free, fat free, be careful of these types of foods. Read the labels and see what is in them. Can you pronounce the words? If not then I suggest you put it back on the shelf, your body does not need them.


5. Get more restful sleep.

I think the world seems to be lacking in sleep lately. Are you getting enough? Did you know that when you sleep your body has a chance to cleanse, repair and rebuild.

HGH or human growth hormone is secreted when you are in deep sleep. HGH is like the fountain of youth, so if you are not getting enough then you are shutting down your bodies’ own natural fountain of your pharmacy. Strive for 8 hours of interrupted sleep a night.


6. Schedule your workouts in your calendar and keep them no matter what.

I would hope that if you made an appointment with your doctor, hairdresser or accountant that you would keep it. The appointments you keep with yourself are even more important because you are worth it.

Make a plan of action pick 2-4 days a week that you are going to schedule in your fitness and keep it. Even if it is only 10 minutes, instead of 1 hour, that is fine. Keep the appointment and commitment you made to yourself. It takes 21 days to create a new habit. You can do it!


7. Plan out your meals for the week.

This is such a life -saver when you are getting in shape. If you take 30 minutes to 1 hour and plan out your meals for the week you are going to be so successful!

Most people fly by the seat of their pants when it comes to their nutrition. Successful people plan, implement and take action. Try new recipes, experiment with new flavors, spices and herbs. Eating hot and healthy can be a lot of fun if you PLAN.


8. Posture is the KEY to a strong core.

Who doesn’t want a strong core? Notice how you are sitting while you are reading this. Are you slouched over? Could you be sitting up straighter?

Most chairs and cars put your body in a position that pushes out your stomach muscles instead of holding them in. During the do posture checks and notice your bodies alignment. This one tip can help give you a stronger core without doing any push-ups. How great is that?!I wish

 Written by Laura London, contributing blogger for FIU Life Well LED’s

Summer of Wellbeing!

Laura London — Summer of Wellbeing

Laura is a lifestyle coach, holistic nutritionista and a fitness specialist. She is also the author of the Hot and Healthy Body. Since overcoming Chronic Fatigue Syndrome, Epstein Barr Disease, and a chronic back issue, Laura has reinvented, not only her healthy, but also her life – in her 40’s. She is here to show you that you can do it too!

Laura has become an inspiration to women across the globe with her down-to-earth personality and her simple, easy-to-follow healthy advice and workout routines.



Today, Mary P. Trontz helps us focus on the well-being dimension of Moving, and how we can better lead our bodies and our lives from our Core in just a few seconds everyday.

Along with a sound diet, the key to obtaining a lean, toned torso is building a strong core. To build a strong core you need to exercise a variety of muscles from your hips to your shoulders.

When these muscles contract, they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. When this happens, we are able to generate powerful movements of the extremities.

A strong core distributes the stresses of weight-bearing and protects the back:
• Reduces Back Pain
• Reduces the Risk for Lower Back Injury
• Improves Posture
• Improves Athletic Performance

Planking is an exercise that engages several muscles and strengthens your core.


Try to plank at least 30 seconds every day.

There are several plank exercises. Here are just a few to get you started:

Regular or Side Plank — begin with a 30 second hold & increase gradually
Plank Jacks — adds leg workout & cardio
Hip Twists — tap hip side to side to workout your obliques/love handles
Suicide Planksas you advance add shoulders/arm workout (start with 5 per side & increase to 10 gradually)

If you’re holding a standard plank, here is some expert advice, so you get the best results:

• Keep your shoulders square above your wrists
• Tuck your hips under by contracting your abs
• Keep your neck long and relaxed
• Focus on something directly underneath you to keep your spine and neck neutral
• Keep your back flat (your body should be in a straight line)
• Stay up on your toes and keep your heels down, low, or flexed
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Mary P
Mary P. Trontz
Certified Fitness Trainer & Independent Team Beachbody Diamond Coach
Mary P. Trontz is a Certified Fitness Trainer and an Independent Team Beachbody Diamond Coach. She obtained a Bachelor of Business Administration from the University of North Florida. Currently, she spends her time as a bootcamp instructor, personal trainer, fitness coach and nutrition consultant.
Website: www.Beachbodycoach.com/MaryTrontz
Facebook: www.facebook.com/MaryFitnessCoach
Email: maryfitnesscoach@yahoo.com



Thank you, Mary, for sharing this strength-building exercise for our core, in just a few minutes a day! If you’d like to use this platform to help stay accountable to new ways you can improve your well-being, list your SMART (specific, measurable, achievable, realistic, timely) goal below in the comments!