Wednesday, 2 April 2014


It is with great honor to post my review from a long time student and friend.  Elyas, I just wanted to thank you kindly from the bottom of my heart.  I wish love, health wealth and happiness.  Much Love, Coach T.

From: Elyas B.
To: Tina Aurelio

Holistic Bodyworx, Mississauga's premier Hot yoga and Hot Pilates Studio is tucked away slightly east of Square One Shopping Centre. Although a man invented Pilates, its adherents are overwhelmingly women, who practice it in their attempts to achieve the perfect body. But any guy who would eschew Pilates because it's a "girls workout" has never taken a class with Tina Aurelio.

I remember the first time I met Tina. It was a warm and sunny Monday evening. I entered Holistic Bodyworx (which she owns with her husband, the affable Roy Gowans) and signed up for Hot Pilates. Hot Pilates takes place in "Studio A" where the temperature is a blistering 40 degrees. Tina was standing in the entrance talking with some of her students. She had blond curly hair and was in her mid-40s. Although she was at an age where some say it is "acceptable" for women with children to "let themselves go" she had not. Not even close. This woman was ripped: tight abs, strong arms and toned legs. Most of the women she was talking to were in their 20s and 30s and many were in amazing shape too. Her voice had the affection you would expect to hear in a wholesome Italian mother. The girls updated her on their fitness gains, their weekend escapades and asked questions about what to eat. She took an interest in all of them, laughed at their stories, made jokes and told the people leaving she couldn't wait to see them again. I didn't know Tina at the time and am usually shy around new people so I just sneaked passed her and entered the studio.

The heat in Studio A smacks you like Las Vegas in August. It felt strange standing in an exercise room surrounded by girls decked out in Lululemon clothing. But I wanted to get in shape and heard that many elite athletes incorporated Pilates into their regiments to gain strength. Right at 7:10 p.m. sharp Tina entered the packed studio.  "So how's everybody doing?" she enthusiastically asked the 25 of us on our mats. She connected her iPhone to the stereo system and it started to blast Pitbull- a staple in the studio's classes. "Alright everyone let's move!" The class started off with us marching on one spot and evolved into tougher moves- shadow boxing, squats and jumps. Although many Pilates and Yoga classes tend to have sounds of waterfalls and raindrops in the background, Tina always pumps dance, hip-hop and high energy mainstream music to ensure we have energy to endure the 60 minutes of torture...I mean exercise.

During the warm ups two girls near me started talking and giggling. That was a mistake. Tina snapped and yelled "Why am I hearing people talking? The only voice people should be hearing is mine!" The girls, knowing what was good for them, went silent. Her tone shocked me. How was this the same affectionate women I saw in the hallway? I quickly learned Tina can be tough.

After the warm ups it was ab work time. Abs exercises seem to get a rise out of Tina more than any other workout, probably because they are the hardest and are usually when people start to slack off. In a regular room these exercises would be hard, but in a heated room they were excruciating. Following a round of roll-ups, fiddle-heads and leg raises, even the most seasoned Pilates students were sucking wind. But they were wasting their time if they were waiting on Tina for sympathy. "Hey, don't stop moving because my back's turned, I can see you in the mirror!" she warned girls taking a break. The loving Italian mother in the hallway transformed into a drill sergeant. Throughout the hour she never relented. Three girls who were obviously new to Pilates collapsed onto their mats during the single legged teasers and scissors (lower ab workouts that are notoriously difficult for anyone not named Usher). Tina walked over to them and I thought "okay, now she is going show concern." Nope. She peered into their corpse like bodies and said "Hey! If I knew you three were coming tonight I would have made some lemonade so we could all sit outside on patio chairs and drink it. Now move your ass!" I could barely keep up and my abs were burning. Nevertheless, I kept moving to avoid her wrath.

Before the much desired cool down portion of class Tina had her students perform plyometrics- moves such as burpees, mountain climbers and the dreaded wiggles (going into plank position and moving your hips side to side). "Alright ladies and gentleman (referring to me, the only guy in the class) time for wiggles, 60 seconds!" At this stage the entire class lost their fears and started to groan. Tina sarcastically responded "I know, I know, life is so tough for you guys, isn't it? Cry me a river." At that moment I looked over at two blonds who were obviously really experienced and they started to laugh. They understood deep down Tina's harshness is rooted in love, not hate.

Her sensitive side comes out at the end of class. At the 55 minute mark the heat is brought down to a normal temperature, the lights are turned off and Enya supplants Pitbull on Tina's iPhone. After 5 minutes of cool down and stretching exercises Tina, who spent much of the hour chiding people, tells everyone they did a great job, she's so proud of them and thanks them for coming. She walked over to me and asked "So how did it go?" as she does with all newcomers to her studio. Hiding any sense of pain I politely responded "It was a great class. Thanks Tina!" I was sore for the next week.

One story about Tina stands out the most for me. In the summer of 2013, she hired a new Pilates instructor at Holistic Bodyworx. The girl had just finished her teacher training course. One evening when Tina was away from the studio the new teacher was substituting for her class and it went poorly. Three women started to berate her because they didn't like the girl's teaching style. She would later call Tina in tears and feared she had failed as a teacher. However, instead of siding with the customers, which businesses often do, Tina supported the new instructor. When challenged Tina always uses straight talk; you'll never be confused as to where she stands. Later she told me how angry the incident made her. "My staff are like my children, nobody is allowed to talk to them like that."  

It has almost been 4 years since that first class and I have gotten to know Tina quite well and understand why so many women, and men, from different ages and backgrounds have made her such a popular instructor and personal trainer. She is an encyclopedia of knowledge on health and fitness who genuinely cares for the people who turn to her for help. Too many personal trainers are primarily satisfied with taking people's money instead of helping their clients achieve results. Tina is the total opposite. She is a smart and successful entrepreneur who left a stable career in business and built Holistic Bodyworx into one of the most popular studios in Mississauga. The studio gets new clients everyday in what has become an extremely competitive industry. Long stand members keep returning because they love the workouts and have developed faith and admiration in the women we affectionately refer to as Coach T.

Elyas Burney
March 2014

Saturday, 22 March 2014

Our need for food and drink joins us with all living creatures, and the particular foods we eat, along with how and where we consume them, helps define us as a culture. Unfortunately, in developed countries, we mostly take our food for granted. Often, we eat boring meals just to keep the fires going, or we eat for emotional reasons that have nothing to do with the need for nutrition.
These unconscious poor eating habits have to be broken, just like having a habit of poor posture needs to be corrected. If you are looking to create an ideal body for life, you will need to integrate your style of eating with your other mindfully healthy lifestyle choices.
You need to first look at what kind of foods you put into your body, the amount of food that is appropriate for you based on your individual activity, and, equally important, the way you eat and drink, or how you consume. The good news is you don’t need to count calories or analyze the ratios of fats, proteins, and carbohydrates to achieve your ideal weight.
Over the course of many years of coaching people to manage their weight and eat healthy, and having seen one diet fad after another come and go, I have realized that what people need are simple guidelines that make eating smart a natural part of living well. By following the Lifestyle Eating Principles you will liberate yourself from counting calories, seeking new diets, and worry over eating choices, and will instead gain confidence and lifetime control over food and your weight.
           1.  EAT A VARIETY OF FRESH FOODS. A variety of fresh and natural foods is always best. Our bodies need many different vitamins and minerals, and science is finding that some micro nutrients play very important roles in how our body functions. Start by shopping a little each day to buy salad vegetables, bread, milk, and fish on the day you are going to eat them. Purchase other fruits, vegetables, eggs, cheeses/yogurt, and meats within 1-3 days of consumption. Obviously, some grains and nuts and other staples can be purchased in bulk and stored for longer periods, e.g. rice, dried beans, nuts, pasta, spices. It sounds like common sense, but you’d be surprised how much people will buy processed or packaged meals just to save time and effort. In the end, they may save some shopping time, but your nutrition suffers. Eating fresh food purchased the day of is one of the key aspects of the Mediterranean diet that make it so healthy. Frozen foods and juices are unheard of in Europe and South America. In almost any major city outside the United States, you see people in the morning drinking fresh squeezed orange juice that is available from any café or street stand. It’s the only way to go. 

         2.  AVOID SATURATED FATS AND LIMIT SALT AND SUGARS. Saturated fats are found in meats and dairy, and hydrogenated oils are found in margerine and processed foods. Saturated fat and cholesterol go hand in hand and are present in some quantity in all animal protein. This stuff collects in your arteries and around your organs and can cause serious health problems. But you can limit your exposure to saturated fats and cholesterol by limiting your consumption of red meat (beef, veal, ham, bacon, lamb), egg yolks, and cheese and cream made with whole milk, to once or twice per week and substituting fish, poultry, and vegetable protein for the red meat, and egg whites and non-fat milk products for the others.
     Another source of bad fat is found in processed foods in the form of hydrogenated oils. Margarine is the most common source, but you can find partially hydrogenated oil as an ingredient in many other less obvious places. Crackers for instance, even the whole wheat kind, often list partially hydrogenated oil as an ingredient. Now, if you are at someone’s house and they offer you some crackers, eating one of two of them even if they are made with hydrogenated oil isn’t going to kill you. Just don’t buy them or regularly eat them as snacks.    
     With regard to limiting salty foods and those with added sugars, it is not that salt and sugar are inherently unhealthy for you. However, most people don't realize just how much of them they are actually consuming, and it is usually a lot more than anyone needs. They are the most common form of ingredients in packaged and processed foods, and because they can be easily concentrated and chemically enhanced, they can greatly affect your system. Having too much salt (sodium) in your diet can increase your blood pressure, and having too much sugar (glucose) in your diet can make a person prone to metabolic diseases like diabetes. Most people consume twenty times the daily amount of sodium their body needs, and since sugar has no nutritive value other than calories, it is also consumed excessively, particularly in sweets. In addition to the obvious health concerns, there is another reason why you should avoid salty foods and sweets, and that is they can create unnatural cravings for more of the same foods. We were born with a wonderful sense of taste that allows us to appreciate all kinds of flavors. When we artificially add salt or sugar to our food we are training our taste buds to be less sensitive to natural flavors of food. Moreover, we then crave this same strong flavor in foods that otherwise have a naturally mild flavor. Cheese, potatoes, pasta sauces, and soups are examples of foods that are regularly over salted for consumption. It terms of sugar, it is nearly ubiquitous in packaged foods and drinks, especially cereals and sodas, in the form of syrups and chemical extracts. Like sodium, sugar occurs naturally in vegetables and fruits, and it is only when we condense it and add it to flavor our food that it becomes a problem. Eating sweets such as candy or ice cream regularly, and/or drinking sodas, even artificially sweetened ones, has been shown to have an adverse affect on the metabolism. This means that after you eat or drink them, your metabolism speeds up briefly to process the sugar, then slows down to a setting that is lower than before. This makes it harder for your body to burn calories at rest and can lead to weight gain.  

        3. BE MODERATE - YOU CAN EAT TOO MUCH OF ANYTHING. Joseph Pilates said, “Man should bear in mind and ponder over the Greek admonition – Not too much, not too little.” Moderation is a key principle in Pilates and here it means choose sensible portions. Portion size is relative to calorie intake, and calorie intake should be relative to activity level. It is also related to your age. When we are younger, our metabolic rate (the amount of calories we burn at rest) is higher than it is when we are older. That’s just a fact of life. Although a very fit and active older person can have a higher metabolism than a sedentary young person, their metabolism will still have declined proportionately to when they were in their thirties. That is why you see so many ex-athletes get fat soon after they retire. They stopped doing their athletic activity, but can’t stop their athletic appetites.

      My recommendation here is to limit your portions to one serving of the main dish (3-6oz of protein group) and one side (3-6oz of vegetables), and they should both fit on one normal size dinner plate. Breakfast and lunch meals should never require more than one dish, whereas dinner may require another for the salad. Unless you have been training for marathons, this will be enough to satisfy your needs. I see people overeating everyday, even with healthy food choices like vegetables and fruits. A large baked potato or large banana can be a whole meal unto itself. Be aware of the weight of your food as well. The heavier the food the more dense it is, and hence more calories. If your plate of food requires two hands to carry, it is probably too much.

       4.  BE CONSCIOUS WHEN YOU ARE EATING AND WHEN YOU ARE NOT.   Your body is like a car engine. You need to stay aware of your body’s fuel gauge and make sure there is water in the radiator. One of the easiest ways to sabotage your metabolism is to skip meals. After you wake up in the morning, your metabolism will be on low. Activity starts it revving up, but if you don’t put some fuel in the tank pretty soon (within 2 hours of waking) it will start to slow down again. Basically, you will turn your engine on idle, because your body will be trying to conserve as much of its fuel as it can. Eating your first meal too late in the day will not reset your metabolism to high, since your body was already deprived of fuel and now is going to look to store fuel for the future. This metabolic formula is true for anyone, and is why you need to eat three square meals a day not just for nutritional needs, but also to keep your metabolism fired up. I don’t believe you need to eat more than three meals a day as some have proposed, since I don’t find that practical and is not lifestyle friendly. Healthy snacks are good enough if you have a fast metabolism or have extra energy needs due to your work or exercise regimen. The main thing is to pay attention to how long it has been since you last ate. For example, it is seven p.m. and you’re still working. You remember that you had lunch at 1pm. You should be conscious that it is time to eat something to keep your metabolism from ratcheting down and possible cause your body to start cannibalizing muscle tissue. Time to stop work, or, if you can’t, it is time to order in.          
     The other part of this principle is to eat consciously, meaning to be present or in the moment and not to be completely distracted when you eat. Even if you are in a rush or at an event, take a moment to remember that you deserve to eat healthy. Make wise choices always and then slow down. Eat consciously and appreciate that you are doing something healthy for yourself. Unconscious eating is the root of weight problems in our society. Eaten with disregard, even healthy food can be overindulged and cause problems with digestion and nutrition. Always remember to appreciate the value of food and how it is provided for you – from the earth, from farms, from animals, from grocers and markets, and ultimately from your hand to your mouth. How you eat is an expression of yourself and your lifestyle, so do it with grace and enjoy the time you are taking to nurture your body.

          5. DON'T DEPRIVE - TRAIN YOUR TASTE BUDS. Built into the notion of dieting is the idea that you will be depriving yourself of certain foods. This mindset implies that are natural urges need to be constrained. Traditional dieting thus creates resentment toward controlled eating and invariably is why most diets fail. The solution is that you shouldn't deprive yourself, but train your taste for greater sensitivity. To understand this principle, you need to understand the difference between real hunger and cravings. True hunger pangs are a message from your body telling you that it needs nutrition. Cravings on the other hand are messages from your brain that stem more from emotional, chemical and sensory triggers. For example, sometimes you might crave a salad. That could partly be your body telling you it’s hungry, and partly be your body telling you it specifically wants fiber and vegetables. Your mind may also enjoy the idea of using your teeth and mouth muscles to chomp and chew on crunchy stuff. All cravings are information that shouldn’t be ignored. If it has been awhile since you last had a certain type of food, your body and your mind may crave that for your next meal. We are omnivores, meaning we can eat a variety of foods to sustain us, and principle one tells us this is a good thing. However, cravings are also created from our eating habits. Because salt and sugar are such potent flavor enhancers, food companies rely on them as important ingredients for most of their products. You will even find prepared sauces, breads and crackers that have both salt and sugar ingredients in them. Once again I urge you to avoid processed or prepared foods and seek fresh, natural foods instead. If you must buy prepared foods, read and know the ingredients. When preparing your foods yourself, you can practice fooling your taste buds by substituting lemon juice for salt.

      Sweets and salty foods affect the body much like addictive drugs, with repeated cravings that are hard to control. The good news is that cravings that stem from these flavor seducers can be trained like overly anxious pets to calm down. To reduce cravings for sweets first cut down on their consumption. Next, substitute nutritional sweets for those with no nutritional value, i.e. fruits for candy. This doesn’t mean you can’t ever eat a piece of chocolate or bag of chips. In moderation, these foods are fine. Just watch the frequency and quantity closely so they don’t dominate the calories you consume that day. One or two small pieces of good dark chocolate aren’t going to hurt you if the rest of your lifestyle eating habits are all healthy. Likewise, eating a few chips with salsa at a weekend get together isn’t going to ruin your diet either. However, buying small bags of chips or m’n’ms and munching on them everyday before or after dinner isn’t acceptable and turns a craving into something more like an addiction because your ability to control it is lost.

           6.   KEEP HEALTHY SNACKS AT HOME, WORK, AND SCHOOL. Since principle three tells us to be moderate in our portions, you may find yourself hungry again before another regular meal is planned. Principle four tells us to be conscious of not going too long without eating. This means it sometimes makes sense to have a small meal or snack once or twice a day. However, most of us are busy and we can’t always be near ideal food sources when we need to eat. Usually the food sources available are anything but ideal – quick stop shops full of soda, candy, and donuts, or pizza or hot dog stands. Don’t even think about it! The best way to avoid ruining your healthy eating lifestyle is to always have healthy snacks around at home, school, and work. Examples of items you can easily carry with you include most fruit, e.g., apple, orange, banana, kiwi, strawberries, etc. Other foods for snacking include carrots, nuts, string cheese, low fat yogurt, vegetable juice. You could even have a little peanut butter on celery sticks. One of the best things I do is get healthy food, like salmon or chicken salad with no fat dressing, and eat half for lunch and save the other half for later in the afternoon as a snack. However, be careful. I’ve also seen some women get a little crazy with the idea of eating mini meals throughout the day and purchase extra portions of several dishes to go. Then eating what is in effect another full meal worth of calories later. That is like having four full meals, not five small ones.  Remember, order one regular portion of food, and if you want to get a little extra as a snack for later, that’s fine. But don’t order two entrée size portions thinking you can eat the second meal later. That’s gluttony.

          7.    COOK OR AT LEAST LEARN HOW. The preparation of food is an art and, like any art, the more informed we are of how it is created, the better we can appreciate it. You don’t need to become a chef to learn the basics, and you will learn a skill that is really basic to all cultures. Start with easy meals like breakfast and lunch. Decide what you want to make, or choose something from a cookbook. Then, line up your ingredients and work carefully. Another great way to learn to cook is to watch your mom or dad making the favorite dishes. If mom and dad don’t cook anymore, than find a relative or friend who does and ask if you can help them the next time they are making a special meal. Cooking is mostly about practice, once you make something right, it is easy and fun to keep going with creating delicious meals. Once you learn the way foods are prepared and cooked, you will appreciate it more and be better at choosing meals at restaurants.

Eating well is one of the great pleasures of life, and having quality food that you, or someone you know is a good cook, select it and cook it is what eating well is all about.

Much Love & Good Health!

Coach Tina XO 
Co-owner & Co-founder Holistic Bodyworx,

Tuesday, 18 March 2014

When life deals you make lemonade!

In 2013 I had a very successful year in my fitness personal goals.  Finishing the Tough Mudder in May and complete the 1/2 Marathon in October in good time.  During this time, I pushed my body to the extreme, and most of you know this about me...I don't mess around when it comes to training.  I felt strong and enlightened by my experience, so I continued to train "hard" with no recovery.  Still going strong, I then decided to set my fitness goals for 2014.  Three 1/2 Marathons, May, June, and October. 

Well, there is unfortunately, heart disease in my family, my father, "Cardio Myopathy". Cardio Myopathy is defined as weakness in the muscle of the heart (literally "heart muscle disease") is the measurable deterioration of the function of the myocardium (the heart muscle) for any reason, usually leading to heart failure.

During a visit at the Cardiologist with my dad, Dr. Rebane suggested that I should be tested for it!  Whaaaatttttt... this cannot be! Screaming and kicking,  I followed the Docs orders and proceeded with the tests.  Needless to say I was horrified.  The only thought that I was entertaining was; "what about my running, training!"  After waiting for two long weeks, I received my tests results and I was in the clear for Cardio Myopathy.  Thank God! But here comes the big but...the tests showed fluid around my heart; which means "inflammation"! My heart rate was constantly high even during my sleep, not good!  Docs orders: "you must take a break from running now!"  Well, that could not be...there is no way he could make such an absurd statement.  Although all the symptoms where there all along I chose to ignore them.  Heartburn is one of the symptoms by the is constant it never goes away. Ant-acids will not work with this symptom. Please see your doctor.

It's never going to end...four weeks later, I woke up with horrible pain along the sides of my spine...I went to visit my family doctor. Waiting impatiently in her office for the results, she advised me of a Kidney infection.  What is going on! My body was disparately trying to tell me to stop!  I was too stubborn to listen.

I decided to do some research, and thank you to my beautiful friend, I discovered Usana.  After researching for many days, I discovered that all their products are Pattened and FDA approved. High quality ingredients, all the science I needed toproceed with the Health Assessment and it showed me every supplement I needed to take to heal.  I went ahead and ordered my supplements, and I started taking them immediately, and I felt better instantly by the way.  Supplementation has to be constant, it is not a temporary method to get better!  Three months is the time the body needs to feel optimum.

It's like brushing your teeth, you must do it everyday!  Exercise, proper nutrition and supplementation = Optimum Health!

Here are steps I took to heal:

1) Rest & Recovery
2) Detox
3) Foods that help with inflammation (pineapple, tumer ic, ginger, greens, a lot of fish the list is endless).
4) Trusted Usana Supplementation.
5) I started working out the "smart" way!

I am on my way...started training for my 1/2 Marathon.  I am feeling on top of the world! Life is good!

A special thank you to my friends and family for your constant love and support and mostly all your prayers.

Much love & good health,

Coach Tina

Co-owner: Holistic Bodyworx,

Sunday, 16 March 2014

Let's clear up the most asked question: 

"Do Women Bulk-Up by Lifting Heavy Weights?"

As a personal trainer, I believe that lifting weights "heavy" will give you an athletic lean defined body.  But that's not enough.  What does she mean, is the look on my clients face when I make that statement.  What else do I need to do?  Well, here it must follow a clean well balanced diet with proper supplementation. 
"Everything you put in your mouth takes its place inside your body.  If your nutrition is of highest, healthiest quality, so too will be your physique."

Clean eating and weight training changed my life in such a rewarding way.  I am certain this is the way life is suppose to be lived.  18 years ago I weighed in at 260 pounds, yes you read it correctly.  Overweight and lifeless, I decided to change my life for me and my 2 beautiful sons.  It was a long hard journey, but it was well worth it!  I want you to know that you are one choice away to make it happen for yourself. 

Let's start by eliminating some confusion about "Lifting Heavy":

Myth #1: Lifting light weights will tone your body and lifting heavy weights will bulk you up.
Truth: I'm not sure who first came up with this idea that heavy weights will bulk you up, but it has stuck over the years and makes many people—both men and women—afraid of lifting heavy weights. While there is some truth to the idea that lifting lighter weights for more reps does a better job of increasing the muscular endurance, lighter weights will not help you "tone" better than heavy weights. In fact, because heavier weights build the strength of your muscles (and the size to a small degree), thereby helping to increase your metabolism and burn fat, lifting heavier weights with fewer reps (8 to 12 on average) and working until you're fatigued is more effective at helping you reach your toning goals than lifting lighter weights. Not to mention that it's more time efficient, too!
Myth #2: Building muscle and bulking up are one in the same.
Truth: If you've been avoiding weights because you think that building muscle means that you'll bulk up, think again. When you lift weights that are challenging, you actually create micro-tears in the muscle fibers. These tears are then repaired by the body (this is where soreness comes from!) and in that process the muscle becomes stronger and a little bit bigger. However, because muscle tissue is more dense than fat, adding a little bit more muscle to your body and decreasing your fat actually makes you look leaner—not bigger. To really bulk up, you have to really work with that goal in mind.
Myth #3: How does lifting weights help you get stronger.
Truth: When it comes to lifting weights, the secret to really getting stronger isn't about how much weight you're lifting. Instead, it's all about working your muscle to fatigue where you literally cannot lift the weight for another repetition. However, the time it takes to reach fatigue with light weights is much longer than the time it takes to reach fatigue with heavier weights. So, if you're like most people and extra time is a luxury, it makes more sense to go heavy and then go home!
 Myth #4: Certain forms of exercise build long, lean muscles.
Truth: Many forms of exercise will lengthen the muscles or develop "lean" muscles, not bulky ones. But here's a truth that may be shocking to some: Muscles are a certain length because they attach to your bones. A wide variety of movements and exercises can help you strengthen your muscles without necessarily making them bigger. In fact, you can develop a lot of muscular strength without your muscles ever increasing in size. That said, exercises such as Yoga, Pilates classes can help to increase your flexibility (improving your range of motion at ) and your posture, which you will feel longer and taller.

Here you have it...get started!  The results that are achieved will change your life for the better.
You will experience satisfaction and joy in life. It is about how you think about yourself, how you feel about yourself that matters most.

Much Love & Good Health,

Coach Tina
Tina Aurelio, co-owner of Holistic Bodyworx, Mississauga, Ontario.

Saturday, 15 March 2014

Happy Saturday Friends,

I am a firm believer in Health and Fitness.  In the past, I have tried many many cleanses, and my personal experience, well, let's say that I discourage everyone that talked to me about going on a cleanse.  

I was talking to a friend and she swore by Usana Reset Cleanse.  The bonus about this product is that you don't have to buy 20 pounds of lemons, and 60 bottles of maple syrup, and loads of cayenne pepper.  You actually, get nutritious product that is ready to use to help you kick bad cravings and you are you actually loose weight. (Trust me I did the research)!

Well, if you know me, I wanted to try the product before I endorsed it...and here is what happened...I started the Reset Cleanse last Thursday, I was very devoted and followed all the instructions to the "T".  On the following Tuesday morning I woke up and felt "featherless", full of energy. I don believe in scales...but the feeling was enough to get me to the scale.  I could not believe my eyes...down 3.5 lbs.  I must of stepped on the scale 10 times before I could believe it. Yup, 3.5 lbs...I decided from that point that I would do this for the next 12 weeks...but I could not keep it a secret, I wanted all of you to know that the Usana Reset Cleanse is a trusted way to help you Reset your HEALTH!

I will recommend the Reset Cleanse to everyone! It really stands behind the science which is very important.  Don't hesitate this can help with starting a weight loss program, trying to break a plateau, just wanting just to get out of the vicious cycle of getting rid of sugar, detox, energy, and simply just wanting to feel great!  10 Thumbs up Usana Reset Cleanse.  Read on and find out more!

Much love & Good Health,

Coach Tina

RESET Cleanse…convenience & success!

It’s no secret that the key to effective weight loss is making positive changes in diet and exercise. That’s why USANA scientists developed the RESET™ weight-management program—to help people jump start healthy eating habits and begin to make a clean break from unhealthy, high-glycemic foods.
Low-glycemic foods often provide greater satiety and sustained energy. By virtue of their slow digestion and absorption, low-glycemic foods can help control appetite and delay hunger. All of USANA’s foods are clinically proven to be low glycemic.

RESET 5-Day Jump Start Phase

Your journey with RESET begins with the 5-day Jump Start Phase. It’s not about starvation, but is a nutritionally balanced, low-calorie system to help you kick carbohydrate cravings and lose the first few pounds and find the motivation to keep working toward your total weigh-loss goal.

What is required:

A Reset Kit: Includes 15 single serve nutrimeal pouches in Dutch Chocolate, Wild Strawberry, and French Vanilla.  Also includes 5 Fudge Delight Protein Snacks, 22 ChocoChip Protein Snacks, 10 HealthPack packets, program guide.

o      Price: $95.00 + H.S.T.

Health Pak (56 packets) (AM/PM packets include 2 Mega Ontioxidant, 2 Multi mineral plus, 1 Active Calcium Plus, 1AO Buster).

o      Price: $138.50 + H.S.T.

Transform Phase
To keep up the momentum after you complete the Jump Start Phase, continue to make healthy habits a way of life. Achieve your ideal weight and transform your body by following this simple formula every day for the next 28 days:
  • Replace two meals with Nutrimeal™ meal replacement shakes.
  • Eat one Nutrition Bar for a snack.
  • Eat one low-glycemic meal and one low-glycemic snack.
  • Begin following a moderate exercise program.
  • Take your Essentials™, HealthPak™, or MyHealthPak™.
  • Drink plenty of water.
During the Transform Phase, feel free to eat plenty of fresh fruits and vegetables along with low-fat proteins; limit high-glycemic foods like sugar, bread, flour, rice, cereal, pasta, and potatoes. You may drink diet soda, coffee, or tea, and you may mix your Nutrimeal shakes with milk, almond milk, coconut milk, rice milk or soy milk, just remember to keep an eye out for unnecessary calories. Fibergy® Plus is another great option since it is flavor-free and can be sprinkled over food or mixed with drinks, giving you the added benefits of fiber without altering the taste of your meals.

Maintain Phase

The Maintain Phase is the healthy regimen you will follow once you reach your goal weight. Not only will you look great, but USANA® Nutritionals, including the Optimizers, can help you feel great when used consistently every day for the next 26 days:
  • Replace one meal with a Nutrimeal shake, fortified with Fibergy Plus or USANA® Digestive Enzyme, if desired.
  • Eat one Nutrition Bar for a snack.
  • Eat two healthy, low-glycemic meals and one snack.
  • Continue to develop your fitness level with a consistent exercise program.
  • Take your Essentials, HealthPak, or MyHealthPak along with any other Nutritionals you have chosen for your needs.
  • Drink plenty of water.
During the Maintain Phase, you may begin to reintroduce low- to moderately low-glycemic carbohydrates, such as whole grains, sweet patato, brown rice and fruit. No food is prohibited; just remember to eat anything in moderation, keeping an eye on calories and the glycemic index. With these healthy habits forming the foundation of your lifestyle, you will have discovered the difference of true health with USANA.

The glycemic index is a key factor in success with RESET. Low glycemic foods often provide greater satiety and sustained energy and can help control appetite and delay hunger, making it easier to lose weight.* All of USANA’s foods are clinically proven to be low glycemic. For more information and to place your order: or book a 20 minute free consultation with Coach Tina to get you started! (

Friday, 14 March 2014

Top 10 Strategies for Success to a Healthy Lifestyle

Use These Ideas to Meet Your Goals

1.  Start Small
Quite possibly the biggest mistake people make is pushing the accelerator too soon. You can’t lose 20 pounds in a week. But you can lose 1. Taking small bites and chewing slowly have as much to do with goal achievement as they do with your mom’s dinner table scolding.
  2.  Get It On Paper
Whether setting your first goals, tracking daily progress, or sharing your deepest thoughts with a journal, writing things down crystallizes your ideas, exposes underlying fears, and paints an accurate picture of real life.
  3.  Focus On Everyday Habits
The building blocks of a healthy lifestyle are forged in the smallest of actions you take every day and every week. Healthy choices can become as natural as brushing your teeth or locking the front door. Build one habit, one action at a time.
4.  Always See Your Goal
Goals need attention. They need to be seen and heard and thought of often if they ever hope to come true. So surround yourself with as many reminders as possible.
5.  Be Consistent
Imagine a plane taking off. In the beginning, a lot of energy is spent to simply get moving down the runway. But as speed and momentum take over, the plane is pulled forward and up into the sky, faster and further by the second. Consistent action, no matter how small, has more power than you ever imagined.

6.  Never Stop Learning
A healthy lifestyle is a process—a journey more than a destination. You can always learn more about nutrition, fitness, and even yourself that can help you be just a little bit better tomorrow.
  7.  You are not Alone
Has anyone ever achieved anything of real value all alone? Probably not! Most receive some form of help from other people. Support, information, a sense of shared experience, encouragement, advice, and a well-timed pep talk are all invaluable as you set off on your adventure.

8.  Allow For Setbacks
Accept the fact right now that you will make mistakes, and that it can be a positive thing. We are usually harder on ourselves that we are on anyone else we know. Be your own #1 fan. That means being supportive (instead of critical) when you stumble, and enjoying your wins (rather than ignoring your accomplishments) when you succeed.
  9.  Trust Your Plan
You will have up weeks and down weeks, and frustrating weeks that make no sense at all. The tools and strategies you’re learning will help you build a plan that makes a healthier lifestyle almost inevitable. If you consistently make the right choices and build healthy habits, weight loss is literally just a matter of time.
10.  Have Fun!!!
Who says getting healthy has to be a chore, a burden to be endured or suffered through? This is an exciting adventure of self-discovery and building a meaningful life. Enjoy the ride!

Overall, your health goals should be:

  • Realistic: Start off with a goal that isn't too ambitious, so you can sooner experience the thrills of success. Build toward grander goals to keep your motivation high.
  • Specific: Make sure it can be measured and tracked.
  • Forgiving: Leave room for the "1 Step Back, 2 Steps Forward" principle to apply.
  • Crystal Clear: Find a photo depicting or symbolizing what you want. The clearer the point of the whole thing is, the easier it is to stay focused.
  • Valuable: Remind yourself why you want to succeed in the first place.
  • Challenging: What do you wish for? This is the goal that will hold your attention the most. There's no reason our wishes can't become our goals.
  • Rewarded: Every little bit of positive reinforcement helps.
  • Backed Up: Prepare for the unknown with contingency plans before problems come up. Have options waiting that will help you stay consistent in the face of the unexpected.

Much Love & Good Health,

Coach Tina