Eat your broccoli

Hi guys,
You parents knew what was up! Remember them telling you to eat your broccoli? 

Well they were right, once again!

These guys are a powerhouse of nutrients, they benefit digestion, cardiovascular system and immune system and also have anti inflammatory properties and may prevent certain cancers!

They are also low in sodium, fat free and low calories!

Nutritional profile:

– high in fiber, vitamin C, B6, A and potassium 

– packed with photochemicals (immune system protector) and antioxidants (cell protectors and cancer preventers)

– also contains magnesium, phosphorus,zinc and iron

Health benefits:

– cancer prevention 

– cholesterol reduction

– detoxification 

– heart health

– eye health

– digestion

– anti-inflammatory 

– originated in Italy in around the sixth century BC

– name comes from broccolo, Italian for the flower on top of the cabbage, the word is derived from Latin brachium meaning branch or arm

– came to France in 1560 and was called Italian asparagus

– Thomas Jefferson loved it and imported it!

– George W bush was not a fan and Barack Obama confessed to loving it

– California produces 90 % of the broccoli grown in the United States 

– the average American only eats 4 lbs a year
Ciao for now, go eat broccolo

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Today’s cardio!

Hi guys,

Do these exercises 3 times resting 1 minute in between.

Start with a 3 minute warmup and finish with a cool down/stretch.

Guaranteed heart rate through the roof!



Skinny body, fat mind, true story

Hi guys,


As I sit here finishing my jar of all natural (thank god) almond butter, after a long battle with my own mind to not eat it, I am trying to figure out what the hell is wrong with me those days?

Is it because i just came back from vacation? is it because of of our good friends has been diagnosed with a very aggressive breast cancer? 

I have everything I need in life…A job I love (fitness instructor is very rewarding), a wonderful wife (yep I’ma lesbian shocking lol), a beautiful house, awesome friends…You name it I have it.

So what is missing in my life? What the hell is wrong with me??

Well the older I get, almost 40 yikes, the more I realize that how you grow up shapes up your entire life.

It is definitely not a big revelation but it explains a lot about who I became today and why I struggle. 

I was raised in France by normal parents in a normal house with sorta normal siblings…well as it turns out not so normal as my sister is still attached to my mother’s hip at almost 50 and I haven’t talk to my brother in about 10 years but that is not the story.

We grew up kind of fat…and we never talked about it or any other feelings for that matter!

My father was like…”eat more, what the hell is wrong with you, you only had 14 pieces of chicken??” and always told us that an overweight woman was sign of a great woman…Well thanks dad lol

My sister was overweight and is still struggling to this day to and so is my mother.

As for me, from the outside looking in, I have it all like I said before..not bad looking, nice body and a hot wife!

So why am I complaining, I bet you want to know..well I am not complaining  but more trying to make sense of things in order to help others figure out their shit faster.

When you grow up overweight, you are teased because kids are cruel.

When you grow up overweight, you eat your feelings away because you feel ugly, unworthy and unwanted.

When you grow up overweight, you WILL spend your whole life struggling with the feelings that make you eat.

When you grow up overweight, you WILL BE ADDICTED TO FOOD for probably the rest of your life.

So how do we do this, how do learn from all this stuff, how do we grow?

Let’s back up the story a little so we can make sense of this:

I moved to the USA 14 years ago with big dreams, an extra 10 lbs, 2 suitcases and never a day in the gym.

I already kind of knew that men were not for me but I could not figure out why…Was it because they want you to eat 14 pieces of chicken lol? 

Anyway, this was my first sign of a brewing storm as I had to come to terms of being a lesbian ( and peeps there is no cure, it is not a disease) and all the shit that comes with it…no kids, no marriage, acceptance (big one), self acceptance (even bigger one), discrimination (yes still to this day!) and much more!

After many, many, too many failed relationships I finally met the love of my life and it has been smooth sailing since then, thank god!

But by then, after our first year together, I got so comfortable that I went from a size 4 to a size 12…HORRIFYING! 

I had never really thought about self worth and self love until I hit that point and I realized that:

I was ugly

I was obviously fat

I was a total failure

I was not worth all the love she had for me

I was never really looking at myself in the mirror

Sounds familiar??

Way to feel like shit hein?? I could not figure out what it was but I knew that there was something better out there… 

I began dieting, whatever big farce that was..Monday: No breakfast, lettuce for lunch, no dinner…Tuesday: No breakfast, lettuce for lunch and coffee for dinner…Wednesday: OMG I am gonna kill somebody, fuck that diet I will stay fat, ugly and uncomfortable for the rest of my life but holy molly was that jar of peanut butter good!

What a joke! This was my life for years on top of working 60-80 hours managing a crazy busy restaurant.

Anyway, my totally absent self confidence took a good beating on this one and continued hiding my feelings behind a fat smile, a drink, a cigarette and big XLARGE t-shirt.

I took years for me to figure out what I should be doing to save my own life.

I had wings under my arms, many years of high cholesterol and high blood pressure and a collection of size 12 pants that were on the brink on explosion under the pressure of my fat ass.

So, one day, a miracle happened…I started something (well that has happened before) that I promised myself I would not give up on (again…) until I had reach a goal.

I went and took a zumba class which I fell in love with right away and somehow I never looked back from that point.

I lost the weight, started a healthy lifestyle and became a fitness instructor.

Wow, what a ride it has been…Losing the weight was so liberating, I felt so free, so awesome, so accepted.

But let’s not be fooled people, believe it or not, that is the easy part for us overweight people addicted to food!

The real struggle is first to maintain the weight loss and second to train your mind to think and live like a skinny person.

I am always, or still I should say

  • counting my calories
  • reading the nutrition labels
  • exercising like an insane person that needs to lose 100 pounds

And  I still can’t

  • look at myself in the mirror and say “wow you look good today”
  • focus on anything else that all my 250 flaws
  • see my body as a skinny body as in my mind I still look like I did before I lost the weight.

SAD hein…well NO because every day is a struggle but every day is better than the one before as I learn to deal with the emotions that make me sit in front if the pantry and think that I could eat it all and not even worry about it, I learn to deal with self image by looking at myself and taking pictures of my imperfect body parts to show the whole world…OH NOOOO, I learn to be better and believe in myself by talking to myself up every morning and every night!

I get better by helping others achieve goals, milestones, and much more!

Every day I get stronger, smarter, funnier, sexier, hotter but on days like today I just feel like I can help you deal with all the emotional baggage that comes with being raised overweight.

Have a great day, I feel better already thank you!


Ciao for now!


Reading food labels

Hi guys,


When grocery shopping, you have to read the labels.

This is about making healthier nutrition choices every day in order top get back in shape and lose weight if you need to.


Reading labels may seem complicated and time consuming but when you have it mastered, it will save you and your family lots of calories.

 Think about it, when you go clothes shopping you look at the size to make sure if fits right? Same with shoes so when it comes to food, there are no excuses good enough for not knowing what you put in your body and especially your kid’s bodies~!


let’s do this one a the time:

  • Serving size: Is your serving size the same as the one on the label?? If you eat double the serving size, you have to double the nutrient and calorie values listed on the label. Do not assume anything when reading this, the size could be the whole package or 1/2 cup so be careful to know how much you will eat and adjust.

In general,calories per servings is considered low, 100 is considered moderate and 400 or more calories is considered high.

  • Calories: if you are overweight you need to cut back on calories. Remember that the amount listed there is per serving so if you are eating  servings, you need to double the amount. You also need to figure out how many calories you need to eat a day in order for you to track your foods and your calorie intake throughout the day, it will help you make better choices will reading labels read How many calories do you need per day?


  • Total carbohydrate: Carbs are in foods like bread, potatoes, fruits and vegetables. Choose them often as they provide you with fuel for your workouts and physical activities. They also give you way more nutrients than sugars! Carbs have 4 calories per gram.

  • Dietary fiber: aka roughage…fruits, vegetables, whole grains foods, beans and peas are all good sources and may help reduce the risk of heart attack and cancer.

  • Protein: You get more than you need, do not follow the masses and go crazy about all the protein stuff out there. Remember that where there is protein, there is also fat and cholesterol. Eat small servings of red meat,fish and poultry. Protein is the muscle repairer so make sure to eat some after your workouts. Protein is also 4 calories per gram.

  • Vitamins and minerals: Your goals here is 100% of each for the day.

  • Total fat: Most of us need to cut back on this as too much fat causes contributes to cancer and heart disease. Choose food that have a big difference between the total number of calories and the number of calories from fat..a 1/3 ratio is good.(calories 100, fat 30 )

  • Saturated fats: It is part of the total fat amount but is listed separately because it is a key player in raising blood cholesterol and the risk of heart attack. Eat a little as possible!

  • Trans fats: they work like saturated fats except they are worse! This fat starts out as a liquid unsaturated fat but manufacturers add some hydrogen to it (yummy) turning it into a saturated solid fat that increases the shelf life of the product. MAKE SURE THIS SAYS ZERO NO EXCEPTION.

  • Cholesterol: Second cousin to fat…too much can lead to heart disease. Make it a challenge to eat less than 300 mg per day!

  • Sodium: aka salt. Keep you daily intake low 2400 to 3000 mg per day.

Daily value: If you are overwhelmed with all the number and calculations, let this be your guide. Those values are listed for people who eat 2000 to 2500 calories per day. If you eat more, your personal daily value may be higher than what’s listed so just adjust it a little. 


For fat, saturated fat, cholesterol and sodium choose foods with a low % daily value. For total carbohydrates, dietary fibers, vitamins and minerals, your daily value goal is to reach 100% of each.


Ciao for now!





Move more, eat less!

Hi guys,


I just came across this wonderful but yet scary article on the American journal of Medicine

Read full article here 

It appears that the we are packing on pounds because of an dramatic increase in inactivity in our lives.

This is not a shock as we all are so connected yet so alone in this life!

We all do it, spend hours on social media sites researching the newest fitness moves and the latest super effective “lose 50 lbs in 2 days” diet while eating a big bowl of ice cream rested nicely on our over sized stomach.

We are all guilty and on top of this, we all complain about not having time to cook healthy or exercise.

Look at the diagram below and be scared my friends, be really scared because obesity and inactivity will kill us sooner than later.

gr1_lrg.jpg (2333×1695)

Find your category and look closely, closely enough to get a sick feeling in your stomach!

Share with your friends, family, clients, boss, anybody you can think of that needs an eye opener!


gr2_lrg.jpg (1452×4333)

Get moving people, anybody can start today at any age and any fitness levels.

Eat less, move more!

Disconnect yourself from this fake online world and pay attention to your loved ones, if you are overweight you owe it to them to save yourself so they don’t have to BURY YOU!


AHA Physical Activity Recommendations Infographic Image

Ciao for now!