Danette Allen's Blog

Conquer Your Kitchen!

2010-04-11T19:44:00.000-06:00

Ultimately the way to conquer your kitchen starts at the grocery store. What you put in your cart is key to how you feel & look in your every day. We all have our moments of the sweet crave or binge crave. If you don't have it in your cupboards, you will not eat it!

The key to success at the grocery store is to think: "Perimeter" If you buy the majority of your items from the perimeter of the store, you will ultimately pick more fresh, nutrient dense food, helping you stay healthy and slim.
AISLES TO AVOID:
Chips/ Candy aisle - This aisle is not meant for lunch items, but is to be used only for special or on a few occasions. Once a month at the most.

FOUR ITEMS TO BUY EVERY TIME YOU SHOP:

1. Lean protein: choose chicken, deli meats, or eggs,
2. Dairy: Buy low fat, organic yogurt, or lean cottage cheese
3. Fruit: Pick a variety of bright colored fruits that you won't get bored with.
4. Vegetables: Buy a variety of fresh, bright colored veggies that you can steam or eat on the go.

Danette Allen Fitness
www.danetteallenfitness.com
Body Heart Mind Soul

Total Body Boot Camp in Costa Rica

2010-03-23T18:47:00.001-06:00

Your Invited!! April Total Body Boot Camp in Costa Rica

Danette Allen Supports Women's Health*

2010-03-14T20:40:00.001-06:00

*Unpublished version

Does Drinking Diet Drinks really give you energy and help you loose weight?

2010-03-03T14:19:00.000-07:00

With claims like "don't waste your work out," "healthy sustained energy," and the promise of a "shake for breakfast and lunch with a sensible dinner will help you loose weight," what diet drink do you choose?
The question to be asked is: Do these diet drinks (EAS, Slim Fast, Atkins, and Muscle Milk) do what they claim? Do they give you sustained energy all while helping you loose weight?
Studies conducted by the Mayo Clinic state that manufacturers of protein shakes may claim that their products decrease body fat or promote weight loss. But there is no evidence that this is true. Eating a source of protein as part of a meal or snack is a good idea. You'll likely feel satisfied longer, which means you're likely to consume fewer calories overall. Occasionally having a protein shake with added vitamins and minerals as a meal supplement is better than skipping a meal. However, these types of shakes — even if the labels shows added nutrients — do not replace all of the benefits of whole foods, such as fruits and vegetables.

Also, the down fall of these drinks is that nutritional supplements can be marketed without FDA approval of safety or effectiveness. Athletes who choose to ingest these supplements should be concerned with the safety of long-term use. They are low-nutrient, low-fiber, highly-processed, high-calorie "foods," whose consumption reduces the phytochemical density of your diet.

The diet drinks studied contain large amounts of protein. Ingesting more protein than your body needs is not a small matter. It ages you prematurely and can cause significant harm. The excess protein you do not use is not stored by your body as protein; it is converted to fat or eliminated via the kidneys. Eliminating excess nitrogen via your urine leaches calcium and other minerals from your bones and breeds kidney stones
Bottom Line:
By not consuming diet drinks you are saving money, saving your health by eating real foods versus processed foods, and you may cut back on fat/ meal. So if you are going for weight loss and increased energy there are better alternatives. Instead of purchasing a drink, grab a precut fruit bowl, a yogurt, string cheese and an apple, or grab a grilled chicken breast from the deli.
Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

Channel 5 TV segment "Diet Drink Controversy"

2010-03-01T18:28:00.000-07:00

Watch Wed. the 3rd at 11:00 am Channel 5...I am talking about the Diet Drink Controversy. Do these diet drinks such as Slim Fast, EAS, and Muscle Milk really do what they claim? Do they give you extra energy and help you loose weight?

Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

US Magazine --Danette Allen with Kathy Smith-- The No Gym Workout!

2010-02-25T09:32:00.000-07:00

The No Gym Workout!

There's much you can do at home to get a great work out. Check out this article in US Magazine by Kathy Smith. Kathy asked me to model the different exercises. This was a fun experience and hopefully it will help many people to eliminate excuses and see results!

Danette Allen

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

WHICH YOGURT? Healthy vs. More like a Dessert

2010-02-23T09:12:00.001-07:00

As your grocery shopping and come across all the different yogurts, which one do you choose? Weight Watchers claims to "widdle your waist line," while Activia promises to "promote great digestion and health." Yoplait says it "tastes great all while helping you fit into that smaller size jean." With so many choices, no wonder consumers are confused!

Doing a little research and taste sampling, I was able to take some of the most popular brands and compare them against one another.

I compared them with:
• sugar content
• fat content
• ingredients
• taste.

My sample consisted of:
1. Yoplait
2. Dannon
3. Danon Light & Fit
4. Weight Watchers
5. Activia
6. Wallaby
7. Greek Gods
8. Brown Cow

So which ones should you buy for health purposes?

Wallaby, Greek Gods, and Brown Cow all had the best ingredients - or should I say less ingredients. They were not weighed down with artificial flavorings, chemicals such as yellow #5 or blue #1. Why start putting chemicals in your body first thing in the morning, when you don't have too? They all contained a lower sugar content, consisting of organic cane sugar, instead of high fructose corn syrup (chemically altered sugar). The best thing though, is they contained all live cultures of healthy bacteria such as L. acidophilus, L-bigaricus, S. thermophilus, & bifidus.

Weight Watchers and Danon Light & Fit were not everything they claimed. Yes, they had low fat content, but high sugar content. They also did not contain all of the live cultures, which is why yogurt is healthy in the first place. Weight Watchers, especially, had many chemicals but unlike Danon Light & Fit it had more live cultures.

Yoplait and Danon were defiantly your dessert yogurts. Having both High fructose corn syrup, chemicals, and not many live cultures. Yes, they may have all the flavors under the moon, but at what cost?

I know you are all wondering about Activia..does it really help with digestion? The answer is yes…but not any better than Wallaby, Greek Gods or Brown Cow. All those yogurts contain the same live cultures which help with digestion, but Activia just has a great marketing plan!

All in all, your best bet is to purchase a low fat, plain flavor brand such as Greek Gods, or Wallaby. They have all natural ingredients, all the live bacterial cultures to promote digestion and health, no fat, and low amounts of milk sugars and a nice tasting creamy flavor. The beauty about purchasing plain yogurt is you can add your own natural flavoring. Flavor it with a tsp. honey or all natural maple syrup. You can pour Acai juice or add fresh blueberries and nuts.

Free Pilates Class

2010-02-18T08:22:00.000-07:00

Hello Everyone...I want to invite you to a Free Pilates class that I will be teaching tonight at Lululemon in Park City at 6 p.m Come and get your flow on. You will leave feeling strengthened, lengthened, and rejuvenated. Best part...FREE!! It is sponosred by Lululemon.

Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

Bikini Worthy Buns

2010-02-08T12:53:00.000-07:00

1. Ball-dips.

Head & shoulders relaxed on ball. Feet parallel & at a 90 degree angle.
Drop hips down & up all while squeezing your glutes. Do 15 repetitions.

2. One leg hip dips

Lay on back. One foot down at a 90 degree angle, lift one leg up. Lift hips up and down putting
your weight down through the heel of the foot on ground. Do 12 repetitions on each leg.

3. Band-walk.

Keeping feet parallel and leading out with your heel step to one side for 12 steps and then 12 steps back.

4. Straight leg lift

Using the double band get on all fours. Hook the band through your hand and around your foot.
Lift up and down with a straight leg. Do 15 repetitions on each side.

5. Side leg Kicks.

Using the double band get on all fours. Hook the band through your hand and around your foot. With straight leg, swing out to the side of your body, keeping your leg hip height and then return back. Do 10 repetitions on each side.

Equipment Needed:
        Stability Ball
        Resistance Bands (Single Loop and Double Loop)
        Yoga Matt

Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health &Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events &More

How to Get Fit for Under $30!

2010-02-08T12:19:00.001-07:00

GET FIT FOR UNDER $30

As mentioned on television, KSL Studio 5....Here are Five easy tools to stay healthy and even lose weight - for under $30!

1. "Fit At Any Level" Workout DVD
$10.00, http://www.danetteallenfitness.com/

2. Stability Ball
$8.00, Wal-Mart

3. Red Versa Tubing
$7.00, http://www.power-systems.com/

4. Blue Resistance Band
$3.00, http://www.power-systems.com/

5. A Chair

Click HERE to download an instructional exercise booklet.

Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

Fitness is not about going to the gym..it is about enjoying LIFE

2010-02-01T21:33:00.000-07:00

I decided to go x-country skiing today w/ my 7 yr old and 2 yr. old daughters today. I have to put Sam (my 2 yr. old) in a chariot, which is basically a sled you tie around your waist and pull. As I started off, I was thinking to myself how much heavier she has gotten in the past month, as I tried to get up the hill. Many beginning 6 year olds were passing me! As I kept pushing along, we finally made it to the top of the hill and what goes up must come down..and we started going really fast...I turned around to see how my daughter was reacting to our speed..She was in utter glee! Just as if she was on the fastest ride in Disney Land, she put her hands in the air and yelled out the happiest 'Yippee'! What joy filled my heart.. I can't give her Disney Land, but I gave her what was in her mind, the equivalent... A mother who is confident and fit enough to tie her 2 yr old to her waist, sweat her way to the top of the hill and cruise on down. I am thankful for fitness in my life..not the kind where I run on the tredmil, but the kind where I get out, enjoy nature and take my kids for a ride!

Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

You can't have the Body without the Soul

2010-01-30T18:27:00.000-07:00

I have been taking care of my bedridden Grandma this weekend. It has been another testiment of how our bodies are truely attached to our souls. Watching her skinny, frail body, and the effort to eat only a few spoonfuls of food each day is heart renching, but then she will open her eyes and there is a soul staring at you. Kind words and smile will get her to open her mouth for one more bite of food. The body is nothing without the soul. The soul and spirit is what makes you hold on during the toughest of times. Whether it is an old Grandma or a premie infant, they both have such frail bodies, but can accomplish the unthinkable through their unquenchable spirits. This may be my last weekend with my Grandma here on earth, but I know her spirit will live on...I am reminded of it each time she opens her eyes.
May we all give back to our bodies and souls. May we all do something good today to nourish and feed both.
Today is a gift..our bodies, whether they have that extra roll around the middle, or a cripple in the hip..they are ours. We can do something to make sure we are saying 'thank you' for this body by taking a walk with our legs outside, using our hands to wipe the tears of another, or sit down and stretch. And by taking care of our precious bodies we in turn are taking care of our souls.

Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

Danette Allen's Upcoming Fitness Events

2010-01-28T19:17:00.000-07:00

TV Segment on Channel 5 KSL--Feb 10th at 11:00am. "What Yogurts are Good For You & What Are More Like Desert"

Filming & Teaching in Honolulu, Hawaii--Feb 11-15th. Pilates & Total Fitness. "Get Real with Danette"

Pilates Class at Lululemon-- Feb 18th, 6-7pm, at Park City Utah/Kimball Junction. By Danette Allen, Free to all.

Pilates Classes-- Starting Feb 18th at New Life Gym, Heber, UT, Every Tuesday 8pm and Every Thursday at 10pm. Free for New Life Members, $3 for everyone else.

Start Something Beautiful-- Feb 20th, 9:00am Women's Conference at Utah Valley University--Danette Allen Fitness Booth

Passport to Health -- Feb 26-27th Women's Networking Retreat at Timberlakes in Utah. Sponsored by Danette Allen Body Heart Mind Soul Fitness Retreats

Women in Motion Conference-- March 20th in Utah Danette will be presenting and teaching classes "Fit at Any Level". Learn a holistic approach to help you with a meal plan and exercise program that they can do at home with simple equipment to achieve the best results for overall health, losing weight, and feeling great.
Health & Fitness Retreat -- 10-12 Sept 2010, Maui, Hawaii

Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

Secrets to Amazing Sex

2010-01-27T10:52:00.003-07:00

SECRETS TO AMAZING SEX

Don't get distracted by people and companies trying to make money at your expense:

You know what I'm talking about: Pictures of Naked Women, Seductive Topless Shots, Sex Movies, etc.

Looking good and feeling good make sex more enjoyable. Fitness is an excellent way to improve your sex life. Consistent exercise creates higher seritonin levels in your body and brings heightened and more enjoyable sex.

As you improve the quality of your relationship you can dramatically improve the quality of your sex life. Communication, harmony, and oneness all contribute to amazing sex. When you have balance in body, heart, mind, and soul sex is amazing. Exercise promotes healthy relationships.

Secrets to Sex? Better Body & Better Relationship. Focus on those two fundamentals. It is really that simple.

Respect yourself, respect women. Go out and get some exercise and you will look good and feel good. Your body and relationships will improve. You will find the true secret to amazing sex at an unbelievable price (Your consistency & your willingness to work).

Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

Ageless Beauty Through the 8 Super Foods

2010-01-25T06:58:00.001-07:00

Danette Allen shares the ageless beauty that can be found through these 8 super foods.

It sounds very simple, but over time--say 1 to 2 months--using these 8 super foods can make a dramatic difference in how you look and feel.
MY STORY
This has worked very well for many of my clients, but we don't have time to share all their success stories, so let me quickly tell you my story.
I had bad adult on-set acne—It was terrible and unfortunately I still have a few scars from it. Anyway, it was very frustrating and I felt horrible about my skin and complexion. I tried all sorts of things to try and cure this from visiting special doctors and trying various skin care treatments. They all had little or no impact on my awful condition. I did realize that certain foods made my condition worse.
I wanted vibrant glowing skin and I wanted to minimize the inflammation on my face. I started using these "8 super foods" and within one month my acne was gone. I know my skin is not perfect, but these 8 super foods have made a huge difference for me on how I look and feel.
Besides all your dark multi colored fruits and vegetables these are the 8 super foods I highly recommend to prevent inflammation, improve your immune system, and give you vibrant glowing skin
WHAT THEY DO
These foods lower and regulate blood sugar levels-an important factor to slow down the aging process, obesity and wrinkles

I. Some key components they can do are:
      a. Prevent or reduce inflammation
     b. Burn body fat
      c. Decrease cholesterol
      d. Decrease blood pressure
      e. Promote digestive health

BENEFITS ONE-BY-ONE

1. Acai Berry
      Packed w/ antioxidants, amino acids and essential fatty acids-helps w/ premature aging
2. Barley
      High in both soluble and insoluble fiber-Helps body metabolize fat
3. Buckwheat
      High in protein and amino acids; high in minerals -decreases high blood pressure and LDL cholesterol
4. Beans and Lentils
      High in fiber, and folic acid-helps with anti aging and is low in fat
5. Nuts and Seeds(in the there raw and unsalted form)
      Decreases risk of heart disease, high in omega 3 and omega 6 and also in Vitamin E. which helps with fighting wrinkles
6. Yogurt & Kefir
      Fights against infectious diseases, increases immune function- helps with obesity
7. Allium Group (onions, scallions, shallots)
      Powerful antioxidants and cancer fighters
8. Wheat and Barley Grass
     Free radical scavenger- reduces inflammation.

Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

Balance Training

2010-01-21T12:18:00.000-07:00

Personal Trainer Danette Allen breaks down balance training.

Balance training has become a huge hit when everyone realized that it is not only for athletes, but for regular people looking to improve their stabilization, core muscles, weight loss goals, and overall health goals.
There has been a lot of success training individuals incorporating balance. It not only helps slim you down through the midsection, by tightening your core, but helps with the prevention of injuries by making you more stable and less likely to fall or twist wrong, breaking a hip or injuring your lower back.
A few exercises to start incorporating into your work out routine are:

Easy (Beginner): One leg toe touch w/ arm raise
Medium (Intermediate): One leg balance- leg swing
Hard (Advanced): Jump step w/ one leg balance
--------------------------------------------------------------------------------

Danette Allen is the owner of Action Personal Training in Salt Lake City. She has been a dietician and fitness professional for the past 11 years. Danette has a huge passion for health and speaks to local and national groups about ways to feel your best. For more information about her personal training services or fitness retreats, visit www.bodyheartmindsoul.com

Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

Slim & Trim Holiday Recipe Makeover

2010-01-21T12:08:00.004-07:00

Dietician Danette Allen shares four recipes that will help us trim back and slim up.

ARTICHOKE DIP
Ingredients:
1 15 oz can artichoke hearts rinsed and drained
3/4 c. cannellini beans rinsed and drained
1/4 c. chopped frozen spinach, thawed and drained well
2 tblsp. grated parmesan cheese
2 tbsp. reduced fat sour cream
2 tbsp. part skim ricoota
1/2 tsp olive oil
1/8 tsp. garlic powder

Method:
Heat oven to 350 deg. combine all ingredients in a food processor and pulse to a rough puree spread in a shallow 8 inch serving dish and bake until bubbling (about 30 minutes). Serve with warm pita chips or whole wheat crackers

Nurtition Facts/Serving:
68 calories
9 g. carbohydrate
2 g. fat

GREEN BEANS w/OLIVE ALMOND RELISH
Ingredients:
1 pound green beans, trimmed
1 Tbsp. prepared green-olive tapanade
1 tsp. finely grated lemon zest
2 tsp. freshly squeezed lemon juice
1/4 c. sliced almonds, toasted

Method:
Steam green beans approx 8 min.
In a bowl whisk together the tapanade, lemon zest and juice.
Place green beans in a bowl, drizzle the tapanade mixture over them and scatter almonds on top.

Nutrition Facts/Serving:
72 calories
6 g. carbohydrate
5 g. fat

BROWNIES
Ingredients:
1/2 c. unsweetened dark cocoa powder
1/2 c. unsweetened applesauce
3 egg whites
1 c. sugar
1 tsp. fine sea salt
1 tsp. vanilla extract
1 tsp. instant coffee granules (optional)
1/2c. white whole wheat pastry flour

Method:
Mix all dry ingredients then add applesauce and egg whites ad fold into dry mixture. Put in 8 inch square pan. Bake at 350 degrees for 20-25 min.

Nutrition Facts/Serving:
99 calories
23 g. carbohydrate
0.5 g. fat

Danette Allen is the owner of Action Personal Training in Salt Lake City. She has been a dietician and fitness professional for the past 11 years. Danette has a huge passion for health and speaks to local and national groups about ways to feel your best. For more information about her personal training services or fitness retreats, visit www.bodyheartmindsoul.com.

Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

The Power Parents Can Have on Their Children's Health

2010-01-21T11:40:00.000-07:00

THE IMPACT PARENTS HAVE ON THEIR CHILDREN'S HEALTH IS TREMENDOUS!!!

Check out this inpiring video. What kind of Legacy are YOU leaving for YOUR children?

Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

Helping One "Star" at a Time

2010-01-21T11:32:00.001-07:00

Helping One "Star" at a Time

Our Retreats in Body Heart Mind and Soul are designed to help you in a personal and meaningful way.. You will rejuvenate, tone up, and discover your greatest self--"inside and out".

Our vision and purpose is to provide you with the tools and motivation you need to reach your goals and become who you dream to be.

The story is told of a little girl walking down the beach in the morning after a storm, quickly picking up starfish and throwing them back into the ocean as fast as she can. The beach is covered with starfish and in the afternoon most of the starfish will die from overexposue to the heat of the sun.

A man well aquainted with the ocean and how the world works takes note of this ambitious little girl. With well intentions he says to her, "It is okay you don't have to pick up them all. Yes, some will die, but this is the way nature works and It doesn't really matter there are still plenty of starfish in the ocean." He smiles to let the little girl know everything will be okay.

The little girl pauses a moment, slowly picks up a starfish and looks the man straight in the eye. "Doesn't really matter, huh?" The man nods at her affirminly. The girl looks back down at the pink starfish in her hand and then back up at the man. "Hmm..." she says to herself.

She takes a deep breath and slowly looks back down at the little pink starfish. She hold him up close to her face "Well," she whispers, "that man thinks it doesn't really matter. What do you think?" A few seconds pass by and the girl whispers back, "I think so too!"

Then she takes the little starfish and throws it as hard as she can out into the ocean. The girl looks at the man and yells with a fiery zeal, "WELL MISTER, IT DEFINITELY MATTERED TO HIM!" She runs on to throw as many starfish as possible back into the ocean.

Small acts of service do matter. Every individual does matter. YOU MATTER!

Don't ever let anyone tell you otherwise.

Our focus is to help individuals acheive meaningful results in body, heart, mind,and soul. We are here to help people, one at a time.

Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

How to Be More Consistent

2010-01-21T11:26:00.000-07:00

Constant Like the Ocean Waves

The waves are always changing yet they are constant. They flow with power and ease. Is it possible to be dynamic and everchanging yet be stable even in today's crazy world?

YES YOU CAN! Yes you can be constant like ocean waves to consistently set and persistently reach your health and fitness goals in body heart mind and soul. YES YOU CAN stay motivated all the time.

How????

Well, before this can happen, you need to get real with yourself and genuinely ask yourself two important questions: 1) Is it worth it to me? 2) Can I do it? If you can answer yes to both those questions, you are nearly there.

If it is NOT worth it to...don't waste any more of your time or anyone elses time in pursuit of the goal or endeavor.

If you think you can do it but are just not sure how, that is okay, there is plenty of help available to you. You are powerful beyond measure, even if you slightly believe a way is possible your consious and subconsious mind will help figure out a way to make it happen. People and things will seem to magically appear into your life to help you get clarity on exactly how you can do it.

If you genuinely think your goal is valuable and believe you can somehow do it, YOU CAN MAKE IT HAPPEN! If you want our assistance, we are happy to help help you find a way to get there. Let us know how we can help you with your specific situation.

So what does and does not help in motivating you?

According to Napoleon Hill, much of what we do is motivated by our feelings. Since our feelings can lift us to great achievements or hurl us down to defeat, we owe it to ourselves to understand and control them. Here are 14 emotions that are like letters of the alphabet with which you write your plan for success or failure. The seven negative emotions: Fear, Hatred, Anger, Greed, Jealousy, Revenge, or Superstition. The seven positive emotions: Love, Sex, Hope, Faith, Sympathy, Optimism, or Loyalty.

They can be combined meaningfully or chaotically. These emotions are nothing but reflections of your mental attitude, which you can organize, guide, and completely command. If you do not take this control, you are condeming yourself to an entire life buffeted by the winds of emotional whim. So here in these few words of wisdom is a secret of how to be constant like the ocean waves and extreemly motivated to succeed--emotional control via your mental attitude.

One idea to help with this is to track your emotions daily for one week. You may be surprised at the results. Make a note of circumstances which inspire the emotions. Notice when you experience and act on an emotion. You will gain insights to the frequency and power of your emotions. Once you know what forces trigger your emotions you can act to eliminate them or seek them out to use them.
Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

Tight on Time: The Body Blast

2009-10-24T13:46:00.004-06:00

Danette Allen, owner of Action Personal Training, explains The Body Blast Workout.
--------------------------------------------------------------------------------

The #1 reason people do not succeed on a weight loss or health program is due to inconsistency in their program. So when it comes to an exercise plan, it is so important to find time at least 3-4 times a week

When you know you are going to have a busy day (traveling, visitors, or back to back appointments) you can "blast" your workout into 10 minutes.

Working out 5 times a week for 10 min. is more beneficial than working out 1 time for an hour. Consistency counts!

When we absolutely can't get in 30 min. of cardio, we know we can at least get in 10 minutes and not fall off the wagon of good intentions.

On those really busy days, just get up 10 min. earlier. I promise it won't make you more tired. It will actually give you more physical and mental energy and you will accomplish more during the day.

The Body Blast Workout:

Pick two muscle groups that you feel need a little extra attention. For example : glutes/abdominals, back/chest, or legs/arms

1. Start with blasting your heart rate and metabolism by doing 2 min. of high powered jumps. Ex. Jumping Jack, Lunges, Blurpies
2. Do one set of Abdominals and one set of glutes (make it burn!).

3. 2 more minutes of high powered cardio.

4. Second set of abdominals and glutes.

5. If you have time—2 more minutes of jumps, kicks, lunges.

--------------------------------------------------------------------------------

Danette Allen is the owner of Action Personal Training in Salt Lake City. She has been a dietician and fitness professional for the past 11 years. Danette has a huge passion for health and speaks to local and national groups about ways to feel your best. For more information about her personal training services or fitness retreats, visit www.bodyheartmindsoul.com or contact her at danette@bodyheartmindsoul.com.

"Live Your Best Life--Body Heart Mind Soul"
Danette Allen Health & Fitness Retreats
http://www.bodyheartmindsoul.com/

Get Ready to accomplish your fitness goals this new year

2008-10-20T09:50:00.002-06:00

"Live Your Best Life--Body Heart Mind Soul"
Health & Fitness Retreats

Take the first action step for your new quest to feel better and live your best life. Sign up for a health retreat with body heart mind soul. You will gain all the tools and knowledge to set your life in the right direction. Definitly a decision you will not regret.

Incredible abds

2008-10-09T19:21:00.003-06:00

"Live Your Best Life--Body Heart Mind Soul"
Health & Fitness Retreats

www. Body Heart Mind Soul .com

THE 3 SECRETS TO INCREDIBLE ABS
Danette Allen

Being in the fitness industry for the past ten years, I am constantly asked two questions, “How do I tone up my abdominals and get the six pack I have always dreamed of? Is it possible to achieve a toned mid section after having children?” Absolutely yes! You can achieve incredible abs (even after having children)! There are three key things to keep in mind to achieve those incredible abdominals you have always wanted:

It is not true that you receive great abs by doing a lot of crunches. Doing a lot of crunches will strengthen your muscles, but by not cutting down on body fat, you are only strengthening everything under your fat layer. You have to lose body fat to see the muscles underneath. Doing cardiovascular, fat burning exercise will help you see the muscles you have.
Nutrition plays a huge role in the appearance of your abdominals. You have to eat a balanced diet and avoid or cut back on simple carbs and high fat products.
Doing the right abdominal exercise with the right form is essential to help you achieve the abs of your dreams. Remember that quality is better than quantity.

Here are two specific exercises I would suggest to achieve incredible abs, 1) the plank 2) the ball. Both exercises will help you focus on your core muscles, which are the underlining muscles that hold and pull your body together. By strengthening your core you will shape your abdominals flat.

The plank is one of the simplest ways to increase core strength. Find a flat surface, place your elbows and your toes down. Make sure your body is in a flat bridge. Hold the position for 15 to 30 seconds. Keep your glutes from going above or below your hips. Stay flat!

Ball exercises can help as well. Most people do these wrong and wonder why they are not seeing results. Place your lower back on the ball. Knees should be at a 90 degree angle. During the motion of the lifting and lowering of your body, the ball should remain stationary. Do not lower your body beyond the same height as your hips. Go slow and start with 3 sets of 15 repetitions.

Remember in your quest to achieve incredible abs three keys must be in place. 1) If you have a higher percentage of body fat, do at least 30 minutes of cardiovascular workout. 2) Eat a well-balanced, low fat diet. 3) Make sure your technique and the abdominal exercises you do are effective.

You Matter

2008-08-21T21:48:00.001-06:00

YOU MATTER!

Shout that at the top of your lungs. You really do matter.

"Live Your Best Life--Body Heart Mind Soul"
Health & Fitness Retreats

Nutrition...eating well and feeling great

2008-08-20T17:48:00.001-06:00

Mindful eating helps.

"Live Your Best Life--Body Heart Mind Soul"
Health & Fitness Retreats