LOSE 2 INCHES FROM YOUR WAIST! You’ve heard it before: add more activity to your day like parking further away from the mall, talking the stairs instead of the escalator, etc. but how effective is it for weight loss? Very! A recent Australian study found that people who regularly add these little bursts of activity to their days have waists that are on average 2 inches smaller than those who don’t. Remember, everything counts! Small steps can equal big changes. http://www.facebook.com/media/set/?set=a.10150374620297324.402365.11851562323&type=1  

Its Friday and that means Jessica has some advice for you! To burn more fat during a workout, wear a heart rate monitor. Working with various heart rate zones can help you burn more calories during your workouts by giving you specific feedback on your intensity level. See? Its always a good idea to follow your heart To view the link on Facebook, please click here: https://www.facebook.com/photo.php?fbid=10150365697917324&set=a.158683122323.154506.11851562323&type=1

MILK YOUR MUSCLES!!! Milk your muscles. Skip the protein bars, grab a glass of milk! A recent study showed that women who drank two glasses of skim milk after a weight training workout gained more lean muscle mass than those who drank a high carb energy drink. Researchers believe that the protein found in milk (casein and whey) along with the vitamin D and calcium help repair and strengthen muscles. (Another bonus? Skim milk has less calories than most sports drinks, so don a milk mustache to get lean!) https://www.facebook.com/pages/Goldcrest/160483700660394#!/photo.php?fbid=10150358221222324&set=a.158683122323.154506.11851562323&type=1  

Potassium helps shed the pounds. Pump up your potassium intake to lose weight! Potassium is an essential dietary mineral and electrolyte that helps our bodies build muscle, prevent excess fluid retention, regulate blood pressure and even helps release energy from proteins, fat and carbs during digestion. Eating healthy, potassium rich foods like artichokes, bananas and potatoes can help you get in your daily recommended 2,500 mg dose.

FRIDAY means its time for Jessica’s Friday Fitness tip: Slow and steady wins the race. It’s amazing how much we expect to happen overnight. Exercising, eating well for one week isn’t going to undo years of neglect. Rome wasn’t built in a day, so don’t expect to reach your goal in a single day. Are you guilty of expecting too much too soon? http://www.facebook.com/TheFreshDiet/posts/10150339012517324  

ITS FRIDAY!!!! Do you need an instant energizer from our fitness expert Jessica Smith? Percussive breathing is the perfect pick me up. Inhale 4x to a quick rhythm, and then exhale 4x on the same beat. It works even better if you can march or walk to the beat of your breath (better close the office door first). Repeat for 1 minute. How do you feel? http://www.facebook.com/photo.php?fbid=10150332890277324&set=a.158683122323.154506.11851562323&type=1  

Friday means its time for a fitness tip from Jessica! Here is is: “Get motivated with music! Need extra motivation on a rough day? Get yourself psyched up for your workout with a great pumping soundtrack. Turn up your best playlist and use it on those days when you just can’t get going.” What is your favorite song to work out to? http://www.facebook.com/photo.php?fbid=10150320752662324&set=a.158683122323.154506.11851562323&type=1