Benefits of B-12...Did you know?

Did You Know?

Vitamin B12:

·        Increases Energy and boosts your metabolism (Weight Loss): B12 is needed to convert carbohydrates into glucose in the body, thus leading to energy production and a decrease in fatigue and lethargy in the body.

·        Stabilizes your mood: B12 helps in healthy regulation of the nervous system, reducing depression, stress, and brain shrinkage.

·        Maintains a healthy digestive system and protects against heart disease:  B12 curbs and improves unhealthy cholesterol levels, protecting against stroke, and high blood pressure.

·        Improves skin, hair and nails: B12 is essential for healthy skin, hair, and nails. It helps in cell reproduction and constant renewal of the skin.

·        Protects against certain cancers: B12 helps protect against cancers including breast, colon, lung, and prostate cancer.

Speak with a Health Coach from Two Island Girls, LLC today to find out how you can improve your health with Vitamin B12.

*Shots are administered by a licensed Medical Assistant or self-injected.

Wendy & Jodie

Two Island Girls, LLC

Phone: 954-604-8006 or 954-559-8840

Email: twoislandgirls.hcg@gmail.com

Site: twoislandgirls.blogspot.com

Checked in @ 24 Hour Fitness. Did you?

I have not written on my blog in a few weeks. Even though I have not posted I have stayed committed to my work out regimen. I have been spending a lot of time with our clients of Two Island Girls, LLC and adjusting to my new schedule so writing has been pushed back a bit.

I officially have 2 gym memberships now. One at YMCA and the other at 24 Hour Fitness. I love the YMCA and the programs they have to offer and I just love the flexibility at 24 Hour Fitness because of the size of the gym and the fact they never close so it makes working out super convenient.

Today I had a great work out, by myself. Lately I have been working out alone and keeping myself motivated. I stay focused by setting goals for myself and talking to friends about what they are doing in the gym so I can get ideas on what to do next and how to improve my work out.

I am still grinding and focused on my arms and legs. The new plan will be 30 minutes of cardio per day on the elliptical and altering between my arms and legs. Today was cardio and arms, tomorrow will be cardio and legs. I am happy to see the definition that is forming in my thighs and especially my ass, that elliptical has the booty looking right! I can't wait to see how my body continues to develop and get sculpted it is truly empowering and uplifting to see yourself transform.

I Did It!

My 4-day diet is up as of yesterday and now I can go back to the gym. I did not lose the 7lbs I wanted since I went out over the weekend with my girls and broke the plan, but I did get an extra 3lbs off which still felt great since it normally takes about a week to lose that kind of weight.

Over the weekend my girls and I went downtown and stopped at Quarterdeck. This is what I ordered:



Grilled Portabella Mushroom w/ soft mozzarella cheese, tomato, and onion

I ate well when I went out, where I messed up was drinking 2 Mango Mojitos, lol.

As planned I went back to the gym today. It was a real struggle because I started a new job which has completely changed my schedule. I only slept 4 hours last night and the fatigue really set in after work today.
When I got home I ate a small snack, drank some water, and hurried out the door before I talked myself into staying home. I wanted to do cardio today so I challenged myself and did the 1 hour hill climb on the elliptical. Normally I can handle about 35 minutes and I was so proud of myself when I was able to complete the 1 hour performance program. I burned 603 calories which is the most I've done on cardio equipment. It was a huge accomplishment for me because it meant that my endurance and strength has increased. I even had a little pep in my step when I walked to the car. Yay, I did it! I can't wait to see what I do tomorrow!

Fudgsicle Pops - Only 60 calories!

It is always nice to sneak a little treat. Sometimes it can be hard to find the proper balance between diet and exercise and low fat - low calorie snack options definitely help to bring that balance. I was out with the kids and decided to treat them to some ice cream after our day at the park. Instead of our usual Dairy Queen I popped into a Family Dollar store and told my son to pick what he wants. Right away his eye caught the Fudgsicle Pops, he loves chocolate but he was excited when he saw it is low fat and only 60 calories per bar. He was so happy because it is something we both can eat. Since I am currently on a jump start diet, I did not taste; however my son and his friends absolutely loved it and went for seconds. When I get back to my regular diet I will definitely keep this in mind the next time we are looking for a snack.

The 4-Day Diet!

 For the next 4 days my focus will be losing an additional 7-10lbs on my jump start diet. Since I will be on a low calorie diet I will not be in the gym or working out hard to conserve energy. The diet is very strict allowing no snacks, oils, salt, or carbs. It is very do-able and if used properly it will help to give me a head start. Once the diet is over I'm going back to the gym hard. I have a book I've been reading to give me the specific routine I need to get the results I am looking for. I can't wait till Tuesday to check my final weight and get back to the gym.

This is what I had today (Friday March 11):

Breakfast:
* Green Tea and 1/2 Grapefruit

Lunch:
* 2 hard boiled eggs
* 1/2 cup each of string beans and squash

Dinner:
* Beef hamburger patty, grilled
* String beans
* Apple


The diet I am following is called 18in4.

Make it Burn!

I had a great work out today. I changed up my routine a bit and stepped it up. When I came home yesterday my man asked if it burned after I finished lifting weights and when I thought about it, I did a lot of reps but maybe I could have done more. Today was all about going till it burned!

To change things up today I started by doing 15 minutes on the elliptical to get warmed up! Then I used the weight machines.

I did:
Tricep pull downs 3 sets of 10 @ 40lbs
Leg press 4 sets of 15 @ 100lbs, last set was 15 @ 120lbs
Chest press 3 sets of 10 @ 45bs
Free weights working biceps and triceps

Then to close out I got back on the elliptical for about 18 minutes. At the end of my hour in the gym I was exhausted but felt great. I went early in the morning so it was a great way to start the day.

Getting right for the All White Party!

I am still working to get to my goal weight which is 125 lbs with that said I have 7 more pounds to go before I start to feel comfortable.

 I have an all white party I am going to at the end of the month. It is a very exclusive party hosted  at the mansion of someone who is somebody so I need to work extra hard to shed the extra pounds. Flab in all white for me is not the look! Not sure what I will be wearing yet but I do not want my weight to limit my options.

I went to the gym today and got it in. I started with cardio as usual and got on the elliptical for 30 minutes. The additional 30 minutes was spent toning.

For my thighs:
Abductor machine - 5 sets of 10 @ 40lbs 2 sets of 10 @ 60lbs (works outer hip and thighs)
Leg Press - 4 sets of 10 @ 80lbs then 6 sets of 10 @ 100lbs (works quads, hamstrings and gluts)

For my arms:
I used 7.5lb weights to work my biceps and triceps. Through out the routine I switched to 12lb weights for more resistance.

For my abs:
I did over a 100 crunches and worked my obliques doing the bicycle (floor exercise)

Tomorrow I have to start to change things up and break my usual routines in the gym so my body doesn't get comfortable doing the same exercises. I also have to place more restrictions on my diet.

White party here I come!