You're In Charge, Citrus Berry Smoothie, Assisted Pull Ups

Tip of the Day: You're in Charge

It's funny how people naturally want what they can't have. So, instead of thinking that you can't have that candy bar, bag of chips, or doughnut, just tell yourself: You can have it, you're just choosing not to! You're choosing to put only good, fresh, healthy things into your body. You're choosing to not eat junk food so that you can get where you want to be! You're in charge. Not the food that keeps tempting you!



Healthy Recipe: Citrus Berry Smoothie

• 1 1/4 cups fresh berries
• 3/4 cup low-fat plain yogurt
• 1/2 cup orange juice
• 2 tablespoons nonfat dry milk
• 1 tablespoon toasted wheat germ
• 1 tablespoon honey
• 1/2 teaspoon vanilla extract

Place all ingredients in a blender and blend until smooth

432 calories

Such a great, full breakfast that will start your day perfect!

Exercise: Assisted Pull ups

Pull ups can be so hard, especially for women! I love the pull-up machine at the gym. If you want to really improve you upper body strength, use this machine! Even the heaviest person can do this. There's an assistance pad that you put your knees on, and you select the weight you want to use (the heavier the weight you select, the more support you will have holding you up) Select the weight that feels comfortable to you, and work on those pull-ups! If you add this to your work out routine, your pull-ups will improve in no time!