Blog: FITGirl Training

Endurance Brings Victory


Dreading your workout . . . Don't!

So many times we dread our workouts for the time it takes to complete them. Making a mental transition to realize the strength gains we receive from every session can make the time investment more productive and enjoyable. fitbodyhype-com


More Alike Than Different



A great reminder to choose healthy, whole foods and eat when we're really hungry.

hungry enough to eat an apple


Run with Heart

No matter which activity you choose - do it with heart!

run with heart


The positive effects of Cinnamon on humans has proven inconclusive, but

may be linked to:

  • Regulate Blood Sugar

  • Benefit Insulin and Type II Diabetes

  • Reduce Blood Pressure

  • Regulate Immune Response to Inflammation

  • Increase Food Satisfaction

  • Prevent Alzheimer's

According to the Alzheimer's Association, one in eight Americans over the age of 65 suffers from the disease. Now Tel Aviv University has discovered that an everyday spice in your kitchen cupboard could hold the key to Alzheimer's prevention. An extract found in cinnamon bark, called CEppt, contains properties that can inhibit the development of the disease, according to Prof. Michael Ovadia of the Department of Zoology at Tel Aviv University.

As stated on, Cassia cinnamon is used for gas (flatulence), muscle and stomach spasms, preventing nausea and vomiting, diarrhea, infections, the common cold, and loss of appetite.

There are many types of cinnamon. Cinnamomum verum (Ceylon cinnamon) is the type used most commonly in the Western world. Cinnamomum aromaticum (Cassia cinnamon or Chinese cinnamon) is also commonly used. In many cases, the cinnamon spice purchased in food stores contains a combination of these different types of cinnamon. So far, only cassia cinnamon has been shown to have any effect on blood sugar in humans. However, Cinnamomum verum also contains the ingredient thought to be responsible for lowering blood sugar.

While there are no known major side effects of cinnamon, it's important to consult with your doctor prior to reducing or changing any prescribed medications.

A Work in Progress?


Benefits of Kale

meet kale

Searching for a new spin on spinach to incorporate into our diet and increase vitamin and nutrient intake.

According to, one cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Taste or Texture Issues?

No problem! Green leafy veggies are easy to add to the diet even if you don't like the taste or texture.

A couple ideas:

  1. Ease into the transition. Add either a 1/4 to 2/3 cup of Kale to your recipes.

  2. Add Kale to a fruit smoothie. I enjoy the combination of frozen blueberries, kale, celery, carrots, dash of cinnamon, and either a banana or scoop of protein powder. This method  removes the taste and texture issues, while maintaining the benefits.

  3. Try adding Kale to red sauce or enchiladas. Last week I made pulled pork enchiladas for the family and added a small amount of kale to the inside of each enchilada prior to baking.

*If you don't want to see the green veggie, mix it in a blender with any kind of sauce and no one will know!

What's your story?

This quote illuminates the reality that you can change your story. Deciding what your story is going to be is the very first step . . .

tell it to the world


Best Multivitamin

As a personal trainer, I've had multiple representatives approach me from various distribution companies selling health and wellness supplements. (No, I don't recommend a specific brand and I won't sell them either.)

Which Multivitamin brands are best?

To shed some light on the situation and get closer to the truth, I believe it's important to find unaffiliated sources for information. While there are several blogs and forums talking about this very issue, I came across a comprehensive list of 100 multivitamin products and manufacturers. (A great sign is that I also found corresponding information from other sources.)

This source uses 4 criteria to assess each multivitamin product:

  1. synergistic effect

  2. composition

  3. bioavailability

  4. potency

Based on their assessments, any score of 8 or better is considered "excellent." You will find generic brands to expensive brands. For a complete list go to A few of the top Multivitamin products and manufacturers were:

  • Total Balance by Xtend-Life

  • Ultra Preventive X by Douglas Laboratories

  • Essentials by USANA Health Sciences

  • Vitalizer Gold by Shaklee

  • Life Force Multiple by Source Naturals

  • Reverse! by FreeLife

  • Double X by Nutrilite (Amway)

  • Life Extension Mix by Life Extension Foundation

While there are other details to consider, such as age, gender, and lifestyle, it's important to get most of your nutrition from a variety of fruits, leafy green vegetables, and lean proteins.

*When eating the right foods, we don't need a multivitamin!