Being Healthy on Your Tight Schedule

I love that comic… It’s one of those things that make you go hmmmm! Whenever I present a healthy living seminar regardless of the headlining topic of discussion I always start with this comic or the following questions: “How many of you play in traffic? How many of you juggle knives? OooooK how many of you sip on poison?” You can imagine the blank stares, the WTH looks, and the are you kidding, what the heck are you talking about??Expressions I get?

Finally after some coaching I get some people to answer no to all of those things. I follow that answer with another question…Why not? Eventually someone will say “because it will kill you duh!?!” I smile and I confirm their statement. Those things sure as heck will kill you.

Now let me as you another set of questions… How many of you eat something deep green and leafy with every meal? How many of you drink at least 8 glasses of water a day?? Better yet how many of you get at least 30 minutes of heart pumping activity a day? Furthermore, how many of you get AT LEAST 6 hours of sleep every night? 8 times out of 10 there is little to no yes answers to any of the proceeding questions. And if I were a betting lady I’d put my money on the fact that as you are reading this you have answered no to most or all of them as well. So I pose one more question… Why not play in traffic? You’re killing yourself anyway. IJS :0)

You see contrary to popular belief we are not meant to just shrivel up and die. The majority of people do so because they haven’t taken the time throughout their lives to implement  even the most basic healthy living practices; eat well, stay hydrated, and get active. And for more people their reason is the same…” I don’t have time.”

I am going to tackle some of the most common excuses I hear from clients and potential clients and offer  a few suggestions on how to include at the very less the healthy living basics into your life and counteract those self-destructing “reasons” we so cleverly come up with . They will leave you no room for further excuses, no time wasted, and best of all no regrets!  Fasten your seatbelts it’s going to be a bumpy ride ;0).

1. My schedule is too crazy to make it to the gym: First off, who in the world said you need a gym in order to work out? There’s these cool things called body resistance which is simply voluntarily flexing and releasing your muscles; jump training, and static strengthening like planking or standing on one leg. That you can do virtually ANYWHERE no equipment needed.  Second, participating in your resident facilities or workplace wellness program classes is a great gym membership free way of getting a workout in. Most classes are convenient for before or after work hours and are done ON SITE. So you don’t have to travel. If your residents or workplace does not have a wellness program send your information to getfit@myfitfusion.com and we’ll make it happen. (yep shameless plug)

2. I don’t have time to cook: When this is an issue it’s ALL about choices. Fresh to Order vs Five Guys; Side Salad vs Fries. Now there is a myth I would like to tackle here and now.  And that is healthy food taste like cardboard: Are you for real?? Do you know how many yummy things there are at Boston Market, Crispers, Whole Foods Lunch Buffet, Subway, and the like? Too many to put in one blog that’s how many. And now thanks to more people becoming health conscience, even the McDonalds and Burger Kings of the world have better food choices. So now it’s up to you, although I do not support ordering by numbers every day, if that is the hand you are dealt then it’s about time you start making better ordering decisions. Simple and plan  

3. My schedule varies so much I don’t have time to meet with a trainer: Although personal training is the VERY foundation of my health and fitness experience, I am wise and honest enough to tell the truth.  Personal Training is only one way to get into the grove of reaching our fitness and wellness goals, and it is perfect for those who need some outside motivation and expertise. BUT, funds being low is not your get out of work out free card. Just about EVERY health and fitness magazine out there has some kind of workout or fitness plan you can follow. My personal favorite is Self Magazine. Many of their sites have workout videos and online logs you can use to track your progress. You can also like my company page www.facebook.com/fitfusionatl or subscribe to our youtube channel www.youtube.com/fitfusionatl to get ever effective workout ideas. The point is, there are resources out there to help you along, many at little to know cost to you.

4. I have a family to take care of I don’t have time to work out: Now I have yet to give birth to a child but my boyfriend has a two year old and man can that boy run. And it doesn’t matter where he’s going nor if he has clothes on our not he is sprinting every chance he gets. So if you have little ones here’s an idea…CHASE THEM. They’ll feel like you’re paying some attention to them and you ‘ll get your heart pumping and revved up. Then when you’re done they’ll go to sleepy town and you can get some work done. J If you have older ones playing official games like basketball or football, teaching them to skate, playing soccer, pushing them on a swing, etc are all great ways to spend time with them and get your workout in. Planning Family Fit nights or Soccer Saturdays or something fun like that gives you and them something to look forward too. It’s time to get your whole family up and moving. You might get some resistance at the beginning. But dangit! You’re the boss so assert your authority. Soon it will feel like play (because it is) and they’ll anticipate it more and more. Tell your waist line it can thank me later :0)

5 Best Ways to Stay On Track During Your Vacation

Let Us Vaca!

When I was younger, after my mom would go back to work after a leave of absence, she’d always say “I need a vacation from my vacation.” I never really knew what the heck she was talking about until I got older and went on a vacation of my own. I came back tired and dehydrated and my stomach was less than happy with me. I began to think why in the world do we do this to ourselves? Vacations are supposed to be fun and relaxing. But yet many of us use them to pack as many “fun” things and food into our day as humanly possible and then pay the price for it later when we get home.

 And if I had a quarter for everyone who has told me, tweeted, facebooked, or emailed that they will restart their “diet” when they get back from vacation I could totally be a Dollar-aire. J If you know me at all you’ll know that I really don’t like that word diet. Because it is 9 times out of 10 unhealthy and useless. But, for the sake of argument… Let’s pretend that diet meant healthy way of eating. And if that is the case then no matter what the world says… Vacation is NOT an excuse to fall off the wagon.

To counter this myth I would like to offer you five ways to up hold your vow to healthy living and still enjoy the mess out of your vacation… Ready?? Let’s get started

1.               Get Physical More than likely your vacation destination either has one or more of the following: beautiful beaches, gorgeous mountains, breath taking tropics, and/or amazing views… So why not swim, climb, zip line, and hike your booty to them. You can truly stay in at home. Why do it in your hotel, cabin. Or villa? And you already know what the inside of a van, car, truck, and bus look like. So take the time to be a tourist and use your God-given vehicle (your feet duh LOL) to get to the next moment that will take your breath away. I mean isn’t that what vacationing is all about anyway? Doing things you cannot otherwise do at home. So get out! Get Up! & Get Moving! You can thank me later :0).

2.               Enjoy Local Cusine  Did I just suggest you eat? Yep I sure did. The diet gods won’t have to know. Scouts honor LOL. But it’s what you eat that matters. Contrary to popular belief ever vacation destination does not have a dish that is deep fried and laid to the side as their “all-time gotta try once you get there meal.” More than likely where you are headed has some kind of fruit you have never heard of, let alone tried. Or some kind of veggie, fish dish that smells like awesome and taste like heaven in your mouth. Back in the day they didn’t have deep fryers and peanut oil so when eating reach waaaayyyyy back in the history book of where you are and try something new.  

If it’s drinks you like I’m pretty sure they have drink one and your done type beverages you can try. And although it might cut your night short it will also cut your calories and sugary drink intake as well. IJS J

3.               Take It Easy (You Know Like Sunday Morning) Even if you are used to planning every moment of every day in your regular life, this is your vacation life we’re talking about. So you don’t have to get up at the butt crack of dawn or have a day’s agenda all mapped out. Mental breaks are essential to healthy living. Many studies have shown that taking time to disconnect helps reduce stress, irritability, headaches, regulates digestive system, and lowers heart rate.  All that just by taking it easy. Now I know this might be hard for you to believe. But the world will not collapse, stop and start spinning in the opposite direction, nor anything else of the sort if you spend a week or so away from your telephone, job, and computer.

4.               Just Wing It When is the last time you had unplanned fun? I mean like a really good time and at the end of the day you look back and say… “MAN today was awesome?” This vacation, I challenge you to ignite that happy part of your brain. Give it a jolt of spontaneity and pure joy whether you are traveling alone or with friends and family. Being able to travel is  a gift that should be cherished and used to the fullest possible extent. I mean isn’t that the very essence of living well anyway?

5.               Stay Hydrated Among all else do not forget your core basics. We all know the benefits of drinking water. But some places you go does not always provide the best options so if at all possible bring a few gallons of water along. Then if you incorperate it thoughout your trip, you won’t feel like your cells are shiveling away by the end of your trip.

HAPPY TRAVELING!

Healthy & Happy Living To You.

New Comer Workout Fatigue

The funny thing about working out is, it really tests your dedication early... I mean like after your first workout or fitness evaluation early. Often times during or shortly following my potential clients’(regardless of their fitness ability) initial evaluation they feel nauseous, excessively fatigue, and/or dizzy. And as a novice or someone who is trying to switch things up a bit, this can be discouraging and more often than not completely derailing. Well, I would like to explain what could possibly be happening to you and offer ways to push through it so you keep up your momentum.

Please note: The following advice and information is offered under the assumption that you have been cleared to start a normal workout regimen by your doctor. If any other health issues exist please consult with a licensed physician.

Ever heard of the Lymphatic System? In order to avoid the anatomy lesson, in short they are these little pockets of white blood cells that helps filter and trap toxins and foreign particles throughout the body. The kicker is… These lymph nodes are doing all this collecting of bad stuff in our systems but they have no automatic pump (like the heart) to get them out. So how does this icky stuff get released? By the movement of our bodies, the contracting and expanding of our muscles, and the elevation of our heart rates, all of these play some kind of role in helping clean out our nodes. The problem is if you don’t move regularly this stuff is still continues to collect in them. So when you finally do you get up get out and do something, you open up the flood gates to these bad boys… And out flow the toxins…And guess where some of these are... You got it, in YOUR stomach. This could very well be the culprit behind your nausea.
Another cause of this beginner’s workout blues (I totally just made that up. But I like it so I think I’ll keep it) is an extreme lack of muscle endurance, if you find your body getting tired quickly or you get shaky, that could be caused by your muscles inability to contract and extend for a long period of time. Some maybe in better shape than others but I’m sure you know what I’m talking about.

These are only a couple of the causes but the solution to all of them remain the same, ready for it….. Drumroll please… KEEP MOVING… Exercising regularly will help you avoid excessive build up in our lymph nodes. And since what they way is true “if you don’t use it you’ll lose it” It is sooooooooooooo true when it comes to your muscles. Not only will it loose shape but also its ability to optimally perform its function which is to contract and expand. While you are recovering it doesn’t have to be a full workout. Just maybe a walk around the park or your neighborhood or a few body resistances exercises. That’s it! Rest is a part of it but taking whole days off is strongly discouraged. Too often that days’ rest turns into a week or more. And then when you do start back up you begin the vicious cycle all over again.

So tighten up your sneaker straps and push through your beginner’s workout blues.

Healthy& Happy Living to You!

Million $ Legs… No Gym Required!

Contrary to popular belief… You don’t need a bunch of random gym equipment to get a good workout in. I’d like to prove it to you. Here are three of my favorite most effective leg exercises. They won't bulk you up or make you look like a Centaur. Following this plan once or twice a week will give you sleek, tone, sexy legs that will make you want to walk around in a swimsuit for no good reason. LOL

You’ll want to do 2-3 sets of each with little to no rest in between each. Consider it your Million Dollar Leg SUPER SET… Enjoy!

Perfect 10 Body Squat; Start on a flat surface with your feet a little wider than shoulder width apart, bend your knees to 90 degrees keeping your heels on the ground, knees behind your toes, and your back as straight as possible. Stand up while squeezing your thighs and glutes, then return to the starting position for 1 rep. On the tenth rep pulse up and down about 1 inch for a 10 count, then hold down in 90 degrees completely still for a 10 count. That is 1 set.


















Lunge with Kick Out: Start with right leg forward in a lunge position. Bring right leg out to the side as you straighten and stand on your left leg. Return to start. Do 12 reps. Switch sides; repeat.

High Skipper:Start with your right foot in the air, knee height and all your weight on the ground on your left foot. Quickly shift bringing the right foot down and the left foot up knee height. Continue for 30 seconds. 

Photography by Juantavius of allaboutmenotu.com

Kick Start Your Path To Healthy Living

In a world of discounted tummy tucks, prepackaged mail order meals, and pills or powders that claim to take pounds off in days; at times it’s difficult to explain to people how the development of healthy habits supersedes a quick fix when it comes to longevity and overall wellness. But for those who have decided to take the high road and are in the beginning stages of starting a workout regime, this ones’ for you!

The Best 3 Ways To Guarantee Results

1.       Start your plan with a DETOX: Why? Well more than likely up until now you haven’t quite eaten all your veggies like you should. And more often than not many meals consisted of something that was pre-packaged and/or deep fried and laid to the side. J So the detox helps to clean out your system and rev up your metabolism. When I say detox, I’m not talking about some plan that has you eating only cabbage soup, or  drink only  lemon juice and syrup or some other random concoction. I am referring to one an all-natural product that helps clean your blood, your liver, and colon. Couple that with increased water intake and a diet full of green leafy veggies, lean meats, and whole grains; and you’ve got yourself one happy and healthy body.  

     My product of choice: The Detox Trio by Green Leaf Herbal Solutions’ Colonease,  Oxyhemo & Sea Moss

2.       Start Small:  Often times when we start something new we get a bit over zealous and end up failing miserably. My solution to that is every week pick 3 things you would like to improve on. One pertaining to diet, one pertaining to exercise, and one pertaining to the way you think, see or talk about yourself. For Example.

a.       Week 1:  Drink 4 bottles of water a day as oppose to your normal 1 or 2. Make it to the gym to do 20 mins of cardio 2 times a week instead of never. Refer to yourself as “getting in shape” as oppose to you being out of shape.

You will be AMAZED at how different you will look and feel. And you will be motivated and empowered to take on more and change for the better.

   3.     SCHEDULE! SCHEDULE! SCHEDULE! If you are just getting into this healthy living thing  chances are it’s not yet a priority. So it’s important to make working out and eating a part of your daily routine. Putting it down in your calendar just like you would a doctor’s appointment or a social gathering mentally reinforces its importants. If you are not accustomed to eating often setting your alarm every 3-4 hours to remind you to do so has proven to be EXTREMELY helpful. And soon your body will become its own alarm you’ll find yourself getting hungry right before it’s time to eat. And that is a BEAUTIFUL THING!

I hope this helps if you have some other ways that gave you that little kick you needed to guarantee your results please share in the comment section. Thanks for reading!

Healthy & Happy Living To You.

Please Let Me Introduce Myself

Hello everyone! I hope this finds each of you well on this beautiful Saturday afternoon. I’d like to take a moment to introduce myself. My name is Tamara Diahann.  I am the owner of Fit Fusion Holistic Wellness Company in Atlanta, GA. It’s my baby and it’s what I do all day every day. I help people live happy and healthy by providing them with quick applicable health and wellness advice and training. I have become ABSOLUTELY obsessed with disproving the lies surrounding living well. So many of us believe that in order for you to obtain any fitness goal you have to spend hours and hours in the gym. Or that eating healthy is SUPER expensive and complicated. Or the less you eat the more weight you will lose.  Among a plethora of other foolish things.

I hope you’re ready to get your bubbles burst and are open to learning and trying new things. Because they are coming at ya! :0)

So why should you take my advice? Why should you take the time to read or view my blogs? Well… I could say that it is because I have all most 13 years of experience in the field. I could say it’s because I have helped countless people to achieve their optimum self over the years. But the truth of the matter is my reasons don’t matter.  I want you to try just one thing that I may suggest, implement one tip, or do one exercise, or try one recipe, whatever! And if it works for you, then THAT is why you should. Because it works not because I’ve asked you to. :0)

I never really saw myself as a writer. But I had an epiphany the other day and the conclusion was, I have something to say… I have knowledge to give… and it would behoove me to share in as many channels as I can so this is one of them.

So I hope you will be empowered, uplifted, motivated, and/or educated with some of the things I will be sharing. If it’s just one thing then my efforts were not in vain.

I’d love to get your feedback and know what topics you would like me to address. Besides I am doing this all forYOU, so it might as well be a compilation of topics that interest you. So leave comments, send me emails at tamaradiahann@yahoo.com, contact me through my company website www.myfitfusion.com, and/or find my on Facebook at  www.facebook.com/tamaradiahann.

Thank you for allowing me to be apart of your journey to achieve an/or maintain your optimum self.

Healthy & Happy Living to You,

Tamara