Pure Cardio

Here's Your Healthy Tip of the Day:  Do 30 minutes of cardio every day.  You'll lose weight, have better blood circulation and digestion and feel better overall!

Push The Envelope and Challenge Yourself

After two weeks of taking it a bit easy, yesterday it was back to my Insanity workout program.  It really felt good to sweat and workout to the max again!  Just when I thought I was about to run out of 'juice', I heard one of my old trainer's voice in my head saying to me, 'is that all you got?  The other guy is training harder than you are and only one of you will win a fight'.  That just puts in all into perspective - I decided to suck it up and let's face it....we can all do anything for another 14 or 15 minutes if we push ourselves (given that we have no heart conditions or other serious health conditions).  So, it was down for more suicides, pushups, ski abs and whatever else there was to do.  I felt great afterward....a Winner never quits.

Here's Your Healthy Tip of the Day:  It's good to take a little time off and relax, smell the flowers and lie in the sun like a lazy dog.  But after a short spell, it's time to get that rested body back to the business at hand.  A llittle rest and relaxation can go a long way....you'll be surprised when you get back into your normal routine how much more you can push yourself and how far you'll be able to stretch your limits to new lengths.

It's April 3rd and Time to Start Something New

Whoopeee!  It's April 3rd and I've completed my 90 day Insanity Fitness Challenge.  I've lost inches everywhere and 20lbs.  I've been following my own customized Wellness Program and have adopted minor lifestyle changes.  Shopping for clothes has become fun again and I'm really enjoying myself.  But...now what????
I've achieved my original goal, so now is the time to set the stage for reaching my second goal....another few inches and another several pounds to be 'picture perfect'.  I want my 50s to be as fabulous as they can be and being as fit and healthy will help make all that happen for me.  I've devised a second stage Wellness Program that will include Brazilian Butt Lift, Insanity, jump rope and some Muay Thai pad work to keep me fit, supple and ready for anything coming my way.  Nutritional plan includes one cheat meal per week and a continuation of a dietary plan full of fruits, vegetables, whole grains, and lean proteins.

Here's Your Healthy Tip of the Day:  Want to achieve your fitness and health goals?  Email or telephone my office today and get going with a custom-made Wellness Program to help you attain your goals.  If you would like to order Insanity, P90X, Brazilian Butt Lift or another exercise program suited to your fitness needs, log onto http://www.teambeachbody.com/kmondesire
917-701-7582  k@kmondesire.com

Tips To Stay Healthy When Travelling

Travelling and afraid you're going to mess up your healthy lifestyle?  Easy-breezy!  All you need to pack in your travel bag are a pair of sneakers, a few pair of shorts, socks and workout tops...AND...your favorite Beachbody workout dvd.  There are so many to choose from:  Brazilian Butt Lift, Insanity, Chalean Extreme and many more.  You don't need weights or any other equipment to do these exercise programs and you can even download them into your IPhone or droid for even more convenience.

Here's Your Healthy Tip of the Day:  Don't Despair when travelling for business or pleasure.  You can still get in a good 20-40 minute workout with a choice of dvd programs.  Log onto
http://www.teambeachbody.com/kmondesire  and for less than the cost of a dinner or month's gym membership, you can download a plethora of workout dvds onto your IPhone or droid and exercise anywhere in the world...no excuses!

Making Time For Exercise

I've heard just about every excuse for not exercising or taking the time to eat healthy.  I'm no angel either.  At the start of the year, I decided to get off my pity pot, end the ongoing pity party and do something about my own SELF.  Month after month, I coach and treat patients who have enrolled into my Wellness Program and all have successfully achieved and maintained their goals.  It was time for me to enroll myself...Just 60 days into the program, I'm down almost 15 pounds, 2inches smaller in diameter overall and feeling great!  Ten more pounds and I'll be back to 'normal'.  Hey, my Wellness Program really does work!

Here's Your Healthy Tip of the Day:  Want to lose 10, 15 or more pounds like me and my patients?  Join my Wellness Program today!  Call or email the office for your first step to being fit, healthy and happy.  k@kmondesire.com  917-701-7582
Don't know what type of exercise will turn you on?  log into http://www.kmondesire.com/teambeachbody.html  and check out the various exercise programs that you can do in the privacy of your own home, without the cost of a gym membership.

It's Not Too Late To Get That Valentine Something Special

This Valentine's Day, give your honey exactly what he or she always wanted  at quite the discount!  The Brazilian Butt Lift and/or P90X2.   Brazilian Butt Lift was developed by the trainer to world-famous supermodels, Leandro Carvalho combines Brazilian dance, cardio, and his own signature lower-body sculpting moves to lift, firm, and shape your behind for a rear view you've only dreamed about.  P90X® is based on Muscle Confusion™–to break through normal 30-day training plateaus so you get results fast. P90X2 ups the ante with a training technique developed by professional sports trainers for world class results: P.A.P., or Post-Activation Potentiation.  For less cost than a dinner for two, you can present your loved one with a fun way to exercise and buff up better than any plastic surgeon can for them.


Here's Your Healthy Tip of the Day:
http://teambeachbody.com/shop/-/shopping/X2-Base?referringRepId=114448 give him those abs of steel and the guns you'd want to be engulfed in.  Ladies, you'll be the envy of every woman out there when he completes 90 days of Tony Horton's P90X2!
http://teambeachbody.com/shop/-/shopping/BrazilButtLift?referringRepId=114448 give her the best gift ever! Exercise she can do alone in the living room or with the girlfriends. She'll obtain a real Brazilian butt to die for and hey....you guys will benefit from it as well!

Getting Back Into Your Fat Pants Can Be A Good Thing!

This morning, I pulled a pair of my old 'fat pants' out of the closet to see if and how they would fit.  They fit really well and I was so happy!  WHY???  Because my 'REALLY fat pants' were becoming too big on me.  Now, I'm back to being into my 'just fat pants'.  This is a transitional phase:  I hope that in another 4 weeks or so, I will be ready to wear my 'normal' pants again. 

Here's Your Healthy Tip of the Day:  Weight loss and fitness doesn't' happen in a day; it's a process.  Take baby steps - create small goals every week for yourself and you'll be surprised what giant leaps you make over time!  All my patients in my Wellness Program have lost between 6 and 18 pounds since January 3rd.  I'm on the party wagon to wellness with them.  If you want to get out of your REALLY FAT PANTS and back into your 'just fat pants', contact the office and sign up for the best program of your life...today!

Staying With Your Resolutions

I'm well into week 2 of my Insanity 90 Day Challenge.  Exercising to these dvds 6 days a week and abstaining from alcohol and gluten (my own self-inflicted torture) and partaking in a very clean dietary regime is hard work.  It takes planning meals, shopping wisely and a daily lunch bucket to schlep to the office.   At the end of each day, I feel better than the previous day and proud of myself to stick with the program.  I am a team leader and coach for Beachbody.com and I have a few people doing this challenge with me....we're all in it as a team - encouraging oneanother and checking in on the internet daily to keep ourselves going strong.  I'm loving the experience and the enthusiasm of the group is uplifting.

Here's Your Healthy Tip of the Day:  If you're feeling lonely and losing your momentum with your New Year's regime, pick up the phone or get onto the internet - create a team, join a team or if you like, join my Beachbody.com team.  You don't have to being doing one of the beachbody programs.  You can do your own thing and check in with me daily or weekly.  YOU GET FREE COACHING!  How can you beat it?
log onto www.teambeachbody.com/kmondesire and join my group.  We'll help you achieve your fitness and health goals!

Leading The Insanity 90 Day Challenge

Somehow (and as usual), I've become the Leader of an Insanity 90 Day Challenge.  People from all over the United States have joined my cyber exercise challenge and for the next 90 days; they have committed themselves to doing the program and being the very best they can health-wise.  Since I'm their leader, I'm doing the same.  It's been a long time since I've truly committed myself to a specific goal and I'm up to the challenge.  I'm going to workout 6 days/week for the next 90 days, be quite mindful of my caloric intake, abstain from acohol, and try to be as gluten-free as possible. I will inspire, guide, coach and encourage my teammates to achieve their goals.  It's only been 3 days into the challenge, and already I've been receiving emails from folks who are 'alarmed' that my new challenge will affect their socialization with me....interesting, very interesting.  After years of maintaining an extremely spartan lifestyle while being a full combat Muay Thai fighter, I know how to socialize and enjoy myself without indulging in fatty meals or alcohol.  After all, if you didn't have the option of indulging, you wouldn't be missing the item anyhow...right?  So, it's mind over matter.  It gave me food for thought and I'll share it with you today...

Here's Your Healthy Tip of the Day:  Leadership requires integrity, honor, focus, self-discipline and accountability.  You are Your Word....period.  A great leader leads by example.  Followers are like leaves in the wind; swishing and swashing whichever way is easiest.  Ask yourself today - are you a leader or a follower?

Getting Involved Keeps You Fit

Joining a group to workout - whether it's for a charitable cause, or to run a race, row during an event or any other contest or trial - it stirs up integrity, commitment and accounatability.  When you commit to a group event, you commit to your workouts.  This will keep you fit and in shape.  Nobody wants to be the quitter in a group that is working towards a goal.  Conversely, it is the group support that will keep you honest and boost your ego to work harder towards the common goal of the mass.

Here's Your Healthy Tip of the Day:  If you feel lost in your workout schedule, don't seem to have a goal, or feel alone in your fitness journey - join a group.  Camraderie can be key to your fitness goals.  There are many other people out there just like YOU who are also looking for a fitness buddy.  Start at this website:  https://teambeachbody.com/signup/-/signup/free?referringRepId=114448  This is my online team and it's free!  I'll hook you up with some really great cyber workout buddies and who knows....one of these folks might just be in your neighborhood.  The camraderie of the group is amazing and we support one another thru our achievements, setbacks and everyday struggles to stay fit, healthy and happy!

The Best Gift You Can Give For the Holidays

Don't know what to give to that person who's always whining that they need to lose weight, get healthy, exercise, etc?  I'm making it really easy for you this year.  Log onto my Wellness Page at http://www.kmondesire.com/wellnessprogram.html  and you can purchase any Beachbody exercise program and have it delivered directly to that special person whose life needs a bit of tweaking...or treat yourself and get an exercise program of your very own!  No wasted money on unused gym memberships - Beachbody has a program for men and women of all fitness levels; especially the beginners.

Here's Your Healthy Tip of the Day:  Go to this link http://www.kmondesire.com/wellnessprogram.html and give the gift of health, fun and wellness to someone special or yourself.  Home exercise programs for all fitness levels that really do work!  If you're not sure what will work best for you or that special person, just email or telephone me and together we will select the best holiday gift anyone could hope for!

Join My Beachbody Team

My patients, neighbors and friends always ask me what I do for a workout because I'm full of energy and always participating in some sort of sport or activity...and I'm not all that young anymore.  I've been telling them that for the most part, life after fighting in the ring means P90X and Insanity with some bagwork and jumping rope thrown in here and there.  After months of telling people about my workouts and encouraging them to exercise, eat right and get healthy, I decided to become a Beachbody coach and start my own team.
Becoming a member of my team means you sign up for free, you email or call me for free encouragement and talk about your workouts and progress and you get to 'mix' online with some awesome people at the private Team Strength and Might group.  These are the people who encourage me everyday to be my best when working out.  You'll also be able to order your workout programs online thru my team page and receive free shipping on certain products.

Here's Your Healthy Tip of the Day:  Want to start living life fully?  Join my team today!  It's free, it's fun and you'll be part of a goup that really has it going on!

'Designer' Your Food Plate

The 2010 Dietary Guidelines have thrown out the food pyramid and replaced it with "MyPlate".  Here's what our very own custom-designed food plates should look like:
1/2 the plate should contain fruits and vegetables, a bit over 1/4 of the plate should be whole grains, protein gets a bit less than a 1/4 of your plate, and add a glass of low-fat dairy or calcium-fortified soy milk.  The servings are based on a 2.000 calorie per day diet.
Here's Your Healthy Tip of the day....the breakdown:
grains:  6 daily portions in total.  one portion is equal to 1/2c rice, oatmeal or pasta, 1inch slice baguette or hockey puck sized bagel.
dairy:  3 portions in total.  one portion is equal to 1 c milk, yogurt or calcium fortified skim milk, 1/2c ricotta cheese or 1/3c shredded cheese, 1.5oz hard cheese.
fruits:  2 portions total.  one portion is equal to 1c fresh fruit or juice, 1/2c dried fruit.
vegetables:  2.5 portions total.  One portion equals 1c cooked or raw veggies, 2c salad greens, potatoes the size of a computer mouse.
protein:  5.5oz total.  One portion equals 4oz fish, 3oz meat or poultry, 1/4c beans, one egg is an ounce, 2tblspns nut butter equals 2 oz protein.

Results When You Least Expect Them

Me and my partner began our second 90 day round of P90X this week.  I never really pay attention to my progress; I just write down what I do that morning and mumble about it all being a nightmare at 6am every day.  Today, my workout buddy showed up with freshly printed workout log sheets for us...oh joy......He then told me to look back at what I did during week one (3 months ago).  I was really surprised.  I increased my weights from 7 or 9lbs to 13 and 17lbs.  I went from blue resistance bands to purple and I am entertaining the thought that I might actually be able to do a pullup on the bar.  Where I have just been doing this program day by day and not really giving results much thought at all, I've been curious lately when we meet people we haven't seen in a while.  The comment is 'you both look so healthy'.  I've always wanted to look 'elegant', but I suppose 'healthy' can be the new 'elegant'.  All sarcasm aside, I've just achieved some results when I least expected them, just by adhering to a proper exercise program.

Here's Your Healthy Tip of the Day:  Don't get discouraged over the short term.  Sure, there are going to be days and sometimes a week here and there where your schedule is upset, you become ill or life just gets you out of the regular routine of well being.  Pony up, pull up your boot straps and get on with your motis operandum.  The long term results will surprise you over time and after a while, people won't say 'you lost weight, you gained weight, you've got more grey, etc'.  They're going to say 'you look so healthy!'  It's really not a bad thing, you know....P90X is coming out with P90X2 in January.  Now that I'm starting to get serious about this morning routine, I'm going to pony up and get ready for the next generation of training!  This year, I turn 50.  I'm going to be the poster child for '50 is the new healthy'.  If you're 50 or older and would like to share your wellness stories and results, please write in and be an inspiration to others!