A FITNESS MIX

Changing your fitness routine is a fundamental approach towards receiving the best results from your program. If you periodically change the intensity, frequency, and duration of your workouts, chances are, your body will deliver peak performance.

Let's say you want to lose weight, or sculpt and define muscles, increase flexibility or endurance -- each of these demands specificity in your routine. Specificity in fitness training pertains to getting fit for a specific sport or receiving the desired result from your program. Not all exercises deliver the same results for your body.

 
For example, if you want to lose weight, you should rev up your metabolic engine by increasing your aerobic conditioning for more stamina. If you are trying to gain muscle density, you can lift weights or try resistive exercises to develop hypotrophy and a more defined physique.  Loosening up stiff muscles with Yoga and Pilates workouts is a phenomenal way to achieve greater flexibility.  Trying a comprehensive, progressive, and periodized approach to your fitness program alongside the guidance of a wellness coach is the BEST way to maximize your results.

A good trainer knows how to monitor when, how long, and how often you change your routines. They suggest that you go outdoors for a nice long walk in nature or motivate you to get in the workout room to train with some weights.  They can guide you through relaxing stretches and meditation to help you prevent strain and injury while you mold your body, mind, and spirit into the best version of yourself.

Do you need a trainer?  Give us a call today, and we'll help you find the perfect person for your specific needs.  Click here and give us your contact info, and we'll set up a time to tailor a program just for you.

By: Clarita

A NUTRITIOUS THANKSGIVING?

 

Feeling sluggish? Are you exercising but not making any headway with your progress? Have you hit a plateau with your weight loss? Thanksgiving is here; how are you supposed to reach your health and fitness goals?

Simple, change your routine. Prepare your meals well in advance, make a shopping list of fresh fruits & vegetables and eliminate processed foods, all of which can shift that blockage into progress and transformation.  

One of the main culprits of a sluggish metabolic response is the consumption of processed sugar.  The key to driving your metabolism and delivering the best energy into your system is to eat a balanced diet of complex carbohydrates, organic proteins, and healthful fats.  

Why not use this Thanksgiving to eliminate simple carbs like soft drinks, candy, and white sugar from your recipes?  Begin anew and stock your refrigerator with free-range turkey, organic veggies from your local farmer's markets, and create nutritious desserts from fresh fruits.

It will be easy enough to extend these healthy Thanksgiving meal choices beyond the holiday; the advantage, "pre-cooked" and sufficient food to last you and the rest of the family for days to come.  Who said you have to gorge and feel stuffed after that traditional turkey meal?  "You must eat ALL your food," says your old brain. On the contrary, your body functions much better when you eat several small meals throughout the day.         

Remember, as you shop for this year's dinner, you can choose a nutritious and delicious Thanksgiving. Read the labels on packaged foods, and avoid processed sugars, corn syrup, and all the "ose's" (sugar molecules ending in "ose," think glucose.)  

Real (natural) foods don't have labels; they are your best choice for lowering sugar intake.  Also, processed and refined foods are devoid of healthful fiber and nutrients, which debilitates the body from processing and digesting your food properly.  A healthy metabolism is a must for optimal health; it helps bridge the gap between your current plateau and your absolute best.

By: Clarita

Sit'n'Fit Body Systems

The human body is a miraculous machine built to last, survive, and thrive.  That is if we take good care of it.

Today we are faced with the threat of COVID at every turn.  The fear of catching it is stressing us out and one of the worst things for our bodies is continuous negative stress.

I want to point out that stress is not inherently harmful.  Stress hormones are sometimes good; they signal the body to be on high alert.  Cortisol mediates the stress response, regulates metabolism, inflammation, and immune function.  Since your adrenal glands make cortisol, it's essential to stimulate that system by regularly exercising.  Exercise stimulates adrenaline in the body and gives you energy.  And finally, Norepinephrine increases your awareness and aids in your survival.

So, what makes stress a bad thing?  An overdose of these hormones coursing through your body for an extended period throws off your balance; you no longer live in homeostasis, a balanced state of mind and body.  You will consistently feel like you are in fight or flight mode. 

Today's session is going to touch upon the 11 systems of our body.

1. The Circulatory/Cardiovascular System. I'll integrate some cardiovascular exercises into our Sit'
   n'Fit class to stimulate your heart and blood vessels. 
2. The Digestive and Excretory System.  We'll concentrate on using our abdominal and lower pelvic floor muscles to stimulate the intestinal and rectal areas.  That will get things moving smoothly through and out of our bodies. 
3. The Endocrine System. We'll place our concentration on different energetic portals (glands) that release essential hormones and set off the chemical messages that cause physiological responses to create homeostasis, that balanced state I always talk about.  
4.  The Integumentary and Exocrine System.  Our skin is the largest organ in our body.  We are going to work up a sweat, flush out and excrete fluids from within to without, stimulate our skin to look younger and more vibrant, keep temperature control, and help regenerate and push out the cells to grow our hair and nails.  
5. The Immune and Lymphatic System.  If there was ever a time to focus on improving your immune system, it is NOW! I have been preaching since day one about making your body an UNDESIRABLE host for COVID.  Your body is exceptionally acute at ferreting out rogue cells and calling upon the lymphatic system to flush out the unwanted guest.  
6. The Muscular System.  We cannot move without it.  And let us face it; taking action is the only way to get from point A to point B.  If you want to get rich, find the right guy or gal, or find God through meditation, you have to DO something to achieve your goal!  Go, Go, Go get it!  Move to it.  
7. The Nervous System.  This system is your conductor; it processes the stimulus you receive from within and outside your body.  Nerves send signals to the brain and tell it to move by contracting the muscles!  
8. The Renal and Urinary System.  Our Kidneys are our filtration systems that help rid the body of toxic waste through urine.  
9. The Reproductive System.  We are co-creators in this Universe; we stimulate the continuation of humanity through procreation. Today's class will help you find that creative power stored within YOU, that connects each one of us to the World Community.  
10. The Respiratory System.  Breath is life; without our lung's ability to take in oxygen and release carbon dioxide back into the world, the cycle of life implodes.  Sit'n'Fit teaches you how to breathe correctly and maximize the amount of oxygen you take into your body.  
11. The Skeletal System.  Our bones maintain our form and act as pulleys and levers to help you get around in the world.  Regular exercise improves bone density because of the constant stress of contracting muscles attached to your bones via the tendons.  That continuous tug ques the body to strengthen and stimulate bone growth and density through the regeneration of cells. That is why we will flex, stretch, tighten, and release our muscles throughout this session.   

So, are you ready to Sit'n'Fit with your body systems, ready for take-off?  Today is an incredibly special session because I’m sharing it with everybody, not only my Sit’n’Fitgroup.  And there will be a lucky winner who will receive a FREE copy of my book; "I AM" Imagination, Action, Memorization - The Way To Your Absolute Best.

In it, I explain how you must predetermine your life through the power of imagination.  Imagination is to dream something out of nothing.  It can feel so real that if you take action and memorize the feelings you derive from moving towards your goals, ultimately, you will manifest that dream.

I Challenge you guys to join my Sit’n’Fit Group so you can start your journey to becoming your Absolute Best!

Check out the Units in the group, I have plenty of videos you can follow until we go live on Facebook Events each Sunday at 11:00 AM Pacific Time.  And who knows what fun gifts and prizes I will be sharing!  You will have to stop by and check us out.

Go to Facebook Events for our Sunday session at 11:00 AM Pacific from here to the end of the year!

Sit'n'Fit is sponsored by Absolute Best.

See you there.

There's More to Sit'n'Fit Than Meets the Eye

Click the video above to watch last week's class.

Tomorrow, we'll be doing more Sit'n'Fit and mixing in some Barre-work!

I look forward to Sunday mornings with you and find that my week revolves around conjuring up the fun and straight-forward workouts I will do with you to help you optimize your health -- body, mind, and spirit. I strive to reach as many of you as possible by offering a variety of exercises that will strengthen, stretch, tone, and firm your arms, legs, derriere, and abs.

Recently, I joined a 21 Day Meditation Group focusing on abundance. It has given me pause and time to reflect on everything that is going on with COVID and the civil unrest that is infiltrating our everyday lives. These events have a purpose, whether they seem justified for occurring or not, they test our strength and fortitude as human beings. Our reactions towards them will determine the trajectory of our future. Will we elevate ourselves to higher consciousness, or wallow in the darker realms of our underworld?

The thing I am absolutely sure of is that we are now pushing boundaries. We will either bend and give with the forces placed upon us, or we will break. Just like the body, we can press them to the brink and build up strength and flexibility. However, if we aren't adequately warmed up, have not gradually increased the load of stress on our muscles, we will injure ourselves.

'Sundays with Clarita' workouts are built to teach you proper development by giving you a strong foundation, from core exercises to Yoga, Pilates, and more. The consistency of weekly classes helps your muscles cultivate strength, power, and resilience. These are all qualities that transcend the physical and meld into your psyche.

Now, more than ever, your body requires your attention. Your immune system must be on high alert, and your mind must stay sharp. That's how we will elevate ourselves to higher consciousness and not wallow in the darker realms of our underworld. It takes all the energy you can muster to stay on track with your physical goals, contemplate your soul, and stabilize your mental intelligence to navigate the current state of affairs we are all witnessing at this time.

Have faith and believe that you will develop into a compassionate and highly conscious individual and that these times are the backdrop for the victorious resurrection of your best self.  

I would love to see your comments below.  How are you enjoying these classes?  Don't hesitate to request the types of fitness workouts you would like me to bring to these Sundays with Clarita on MyAbsoluteBest Facebook Live
https://www.facebook.com/MyAbsoluteBest/

Sit'n'Fit Workout Sundays with Clarita

Click the video below to watch last week's class!

 

 Next lesson, Sit'n'Fit!

Sunday, June 7th, at 11:00 am Pacific.

June 7th, Sundays with Clarita on Facebook Live will debut my Sit'n'Fit workout. Years ago, I developed a Yoga/Pilates class where the exercises are done while sitting on a chair. Many of you have experienced my classes utilizing the chair as a prop for the barre, and you have done some of my core exercises which were initially developed for my Sit'n'Fit classes.

This upcoming seated workout will focus on pushing the boundaries of your strength and flexibility.  It cuts across all fitness levels, whether you have a limited range of motion, weakness in your joints and muscles, or are incredibly flexible and robust. Sit'n'Fit will help you reach new heights no matter where you fall on the scale.

We all want to break the barriers that bind us, the physical pain we experience from injury or weakness from muscular and/or emotional fatigue. Are you feeling defeated as you watch in horror while today's current events unfold? Witnessing the level of toxicity coming from the underbelly of society is like watching puss spew out of an infected wound. It is ugly.

Change is not always pretty. The body, any-body, whether it is human or societal, is designed to organically push out infection and disease and fight to regain homeostasis, balance, and harmony. We are on the brink of transforming our society, and metamorphic pain is inevitable.  We must discard the old societal body to make way for the new; pain is part of the process. 

If you want to change your physical appearance, lose weight, and tone your body, you must feel the pain of muscle strain and psychological discipline. You can not transform into a new you without going through some discomfort.

We can seize the day, this moment, and change our world. However, it must start with YOU taking a moment to transform yourself first. Make your life the best it can be body, mind, and spirit, so you do not slither down to the pits of despair, ugliness, laziness, apathy, and ignorance.

When the pain in your heart is ignored, the potential for your greatness is dwarfed. When inaction and complacency become acceptable, you retreat into fear and doubt. When you purposely hold back the expression of your importance, your life's potential becomes limited. And when you suppress your genuine desire, you become exasperated and depressed.

Yoga, breath, movement, positive thoughts, and healthy foods feed your systems to better cure the plagues of a diseased body, heart, and mind. These disciplines cultivate a sturdy form that can go out in the world to exemplify the dynamic nature of goodness and grace.

Come to my Sundays with Clarita at 11:00 am on MyAbsoluteBest Facebook Live page. I will teach you how to start your journey into becoming your best self. The change you want to see in your society has to begin from within, you must change yourself first.

Beginners, as well as seasoned Yogis, will find this to be a fascinating workout. I hope to see you there.  Don't forget to subscribe and like our YouTube channel so we can continue bringing you quality workouts.

Peace and Love.

Clarita

P.S.  Comment below and start a conversation about this blog.

Summer Fun is Here!

Sundays with Clarita @myabsolutebest Facebook Live

How is COVID19 going to affect your summer this year?  That is a hard question to answer, and I’m sure it will be difficult to predict which lessons we will have to learn through this season.  No summer camp for the kids!  What will you do?  Accept that from here on out, you cannot go “back” to get to the future.  You must learn to live in this new world as it presents itself today.  This summer, as you and your kids get ready for the beach, you will put on bathing suits and, of course, the new required beach attire, masks!  What a bizarre way to worship the sun!  There is so much to worry about during this pandemic, and now, you must worry about the tan lines on your face?

I do not know how you can avoid a two-toned face; however, I know how you can obtain an absolutely toned body.  I AM Absolute Best’s owner, trainer, and master presenter.   Come to my Sunday’s with Clarita Facebook Live classes at 11:00 am @myabsolutebest page and get fit with me.  My commitment throughout this transition to Stage 2 is to share exercises that will tone and shape your arms, legs, glutes, and flatten your tummy.  That way, you can look simmering hot this summer, even with that funny looking tan on your face! 

  

If you commit to working out regularly, eating right, and taking time to meditate and clear your mind, your summer spirit will burst through like a ray of sunshine.  And trust me, no one will be looking at your two-toned face.   Your new body will be the talk of the town.  Your new look will inspire a new attitude and will empower you to continue to commit to your health and wellness.  Believe in your strengths, recognize your faults, change the things you can, accept the limits of your environment, and condition yourself to understand how to maximize your efforts through these difficult times.  That is how you transition into the best summer season ever.  It sounds simple, although I know it is not.  Developing a positive attitude takes discipline, time, and energy.  You must want it bad enough to suffer through the machinations of change.   

We are all vulnerable to the micro and macro viruses that surround us.   Creating a healthy environment within and around us is the best defense against them.  My mission is to guide you to wellness by optimizing your health, body, mind, and spirit – together, all under one roof. 

Absolute Best “whole life warehouse” is San Pedro’s finest health and wellness center.  It is the culmination of my life’s work as a dancer, fitness expert, and entrepreneur.  We proudly host the best doctors of chiropractic, acupuncture, physical therapy, and fitness training in town.  Our beautiful studio is home to the absolute best professionals who care deeply about your community.  We are your one-stop solution to your personal health.  Come visit us today, WE ARE OPEN!

Enter, Stage 2!

Is 2020 Going to be Your Absolute Best Year?

If you are anything like me, you have drafted your list of 2020 goals and have started your journey through this new decade. How's it going so far? What is the most essential thing requiring your focus? Is it your health? Do you need to shore up your most intimate relationships and honor your commitments to them? How about your finances and career goals? Is your passion aligned with your wealth creation? If not, how will you merge these two crucial aspects of life? These are critical questions to ask yourself. How you answer them will determine the trajectory of this year, and ultimately, this decade.

As I enter 2020, I must acknowledge that in September, I will celebrate my 64th birthdate. I have queried and consulted my mentors about my health, my business, my relationships, and my life's endeavors. The conversation always points to the creation of an "exit" strategy. How do I want to live the latter part of my life, and what would I like to leave as my legacy? If I take the best care of myself from here on out, will I live another 30 years, or maybe even reach 100 years of age? These numbers represent a long life, and my thoughts immediately go to "quality of life issues." Will I be able to run, walk, and play games with my grandchildren? Will I continue to eat and enjoy foods while celebrating with family and friends? Will I continue working in the fitness business as I have for the last 46 years? Will I continue to dance?

I don't know what tomorrow has in store for me. However, I believe that if I am strong, healthy, and energetic today, chances are that tomorrow, I will remain the same. And that's all I can do, I can take care of myself today. And because I have incorporated daily healthy habits into my life, then I will probably continue those behaviors tomorrow. Conversely, if I put off self-care today, chances are that tomorrow I will put it off again. After all, we are creatures of habit.

And what does "healthy" mean to me? First of all, daily exercise is essential to my longevity. Each day I get up, and workout with my clients or, I train on my own by dancing, doing Yoga, Pilates, or resistance training. I eat for sustenance rather than pleasure, lower my fat intake, and increase my protein intake. I drink plenty of water throughout the day, and I force myself to eat fruits and vegetables. The most important thing, though, is my daily meditation.

Daily stress will nullify healthy habits in a heartbeat. How many times have you heard stories of people who were fanatical about their health who suddenly keel over and die of a heart attack? It happens often enough to make me pause and think about how stress affects our health. Meditation is one of the remedies I use to off-set stress. Along with all the other healthy habits I incorporate into my life, I believe it is one of the most powerful tools to reduce stressors that negatively impact my body, mind, and spirit.

Which reminds me, Oprah and Deepak are starting their Perfect Health 21 Day Meditation Challenge on February 3rd, 2020. That is also the same week we will host our Mambo Mania Reunion class at the studio, which will be held First Thursday, February 6th, at 6:00 PM. Join us for both of these holistic healing events.

This is a new year, a new decade, and a chance for a new you! If you start taking care of yourself today, more than likely, you will continue to do the same tomorrow and the next day, and the next after that. What are you waiting for? And if you are someone who already takes good care of your health, what more can you do today to become your Absolute Best?

Subscribe to our YouTube channel and start doing some of the exercises we share with you.

Check us out on youtube


Peace, Love, Namaste,
Clarita
www.myabsolutebest.com

Time to Assess

Our mission at Absolute Best is to bring health to the body, mind, and spirit through holistic modalities -- all in one convenient location.  

Convenience and ease create a fertile ground for growth.  Commitment generates action, and action gets you results.  Unfortunately, all things are not convenient, nor are they easy.  Sometimes, taking ourselves to the edge of discomfort, without harming ourselves or others, is how we grow.  

I remember when my Mom would say, "Clean up your room before you go out to play."  If I retorted, "I don't want to!" I knew the degree of my happiness would be contingent upon her reaction to that exchange.  Chances were that if I didn't acquiesce, I knew misery and sadness would ensue.   

It's the same thing with our health.  Our internal "mother," the all-powerful knowing that lives inside us, tells us, "clean up your temple."  What do we do?  We weigh the consequences of not following that intuition.  The balance of our health lies in our willingness to accept short term discomfort for long term wellness.  

Checking off our health "to do" list can seem daunting.  It can be a long list of inconvenient, laborious, and time-consuming commitments.  I can think of ten things right off the top of my head:

1.  Eat right, light, and balanced

2.  Get 8 hours of sleep each night

3.  Exercise daily

4.  Meditate daily

5.  Appreciate nature 

6.  Spend time with your loved ones

7.  Manage your time wisely

8.  Avoid stress

9.  Bask in the sun (use sunblock for protection)

10.  Be charitable and grateful 

Living a healthy lifestyle is not always convenient and easy; however, at Absolute Best, we bridge the gap between you and your personal best.  We pride ourselves in bringing you first-rate holistic health practitioners under one roof.  Our building emanates a warm and inviting atmosphere with its beautiful offices and gorgeous studio space.   The independently-owned businesses that have established themselves in our building are leading-edge professionals.  All these things factor into the convenience and ease with which you can launch yourself into a healthy lifestyle today in San Pedro.    

Come down and visit us.  Take a look at our beautiful facility, our highly skilled professionals, and determine whether or not 2020 is the year to finally get healthy.  Listen to that all-knowing voice inside of you that asks, "When are you going to clean up your act?"   Commit today even though, at first, it might be uncomfortable and hard to do.  Once you realize the ease and convenience of having all the elements you need to get started on the right track, a healthy body, mind, and spirit will be yours this year and always.       

Peace, Love, Namaste

Clarita

Click here let us know that 2020 is the year to finally get healthy.

Check out our website, myabsolutebest.com

Check out our youtube channel and subscribe

2020 - A New Decade - A New Beginning.

So how does the last decade look to you?  Have you reviewed the past years and reflected on how they've impacted your life?  Where you stand today is the culmination of your previous experiences, habitual behaviors, thoughts, emotions, and actions.  What does the landscape look like? Does the grass look greener on the other side?  Do you feel confident that the path you have chosen is leading you to your desired destination?  Do you foresee perils and treacherous roads ahead?  Do you stay the course or change directions?

If you decide to make a change, will you research and evaluate the new route so you can better navigate this new-found course?  Or will you wing it saying, "Oh well, nothing on this current path is working, I feel lost, so let me switch directions and see where it lands me?"  What would happen if you did nothing, changed nothing?

Interesting questions to ponder at the start of a new decade.  And if health, wealth, and prosperity are on your mind today, join the human race. All of us are assessing where we've been and where we're going today.  Many of us are making New Year's resolutions, which according to my Google searches, will most likely be abandoned by mid-February.

My personal assessment of the last decade has led me to make a New Year's resolution.  2020 will be the decade of developing an acute awareness of my body.  I vow to become increasingly aware of its signals, such as my nervousness, appetite, calmness, excitement, temperature, or fatigue.  What is it telling me, why do I feel the way I do, and what can I do to elevate my energy to its highest and healthiest frequency?

Do a quick meditation and survey of the last ten years of your life. Simply close your eyes and breathe. Go back to 2010.  Can you recall significant events from that year? Try to lean into 2011, then 2012, and so on, conjuring up significant memories from each year.  Go through the entire decade. You'll be able to do this quickly.  Once you have completed the exercise, bring yourself back to the present moment. Go ahead and do this now.

Feel into your body.  Is it calm or is it anxious?  Everything you think, say and do revolve around awareness of your environment and your relationship to it.  Whether or not you connect and become
aware of the people, places, and things around you, your well-being is determined by how you relate to your surroundings.

The best place to begin a new decade is deep within your heart and mind. Have a serious and honest conversation with yourself.  Pledge to be good to your body, eat healthily, and exercise. Keep your
external relationships healthy by honoring them and committing to your part of the bargain.  There is always an implied contract with you and the world around you. It is how we navigate our lives.  The idea of giving and taking is an expression of the cultivated relationship between the world around us and the one within.

What do you want your own personal culture to express?  Define it and go do it.
2020 is a new decade and a new beginning.  Start now by making an appointment to see us.  Click here and let us know when we can help you begin to achieve your Absolute Best.

Peace, love, and harmony.
Clarita

www.myabsolutebest.com
www.claritabassett.com

Day 16, 17, and 18 Happy 4th of July Weekend!

Seven Recipe Ideas for the 4th of July Weekend!

I posted this link on Facebook so you guys could have several healthy recipes to use throughout the holiday weekend.    Hopefully, you are still journaling and logging your exercises and caloric intake.  We are coming to the end of week three, and it's time to begin shifting gears.  Week four, we'll be making small adjustments in the uptake of calories consumed in concert with your continued exercises.  This change will recalibrate your metabolism, and in week five, you will notice an increase in inches lost.  

Your metabolism works like a thermostat; it regulates your internal combustion.  It is either generating the necessary heat for burning fats and sugars by converting them into energy or cooling down and storing them in reserves.  The last three weeks have activated your body to kick into the burning mode.  You have increased the demand for fuel, and your body has delivered more energy by utilizing its fat stores to stimulate weight loss.  However, here's the catch.  Now your body has the awareness that you are continually feeding it fewer calories and demanding more fuel to support your increased energy expenditure.  These two energic demands are taxing your metabolism by delving into your fat stores.  So, to conserve some of your reserves, the body's thermostat slows down the burning of fuel: the result, a plateau in weight loss.   

Primitive man had to traverse the planet and sustain himself, sometimes for days, without sufficient food.  The body learned to conserve energy by slowing its metabolism and reserving fat stores in case of famine.  This metabolic mechanism placed the body in "survival mode."  When eating a calorie deficient diet, your body slips into this mode. 

This energy conservation explains the “plateau” phase of most diets; even though you are eating less and exercising more, your body stalls out, and you do not see weight loss.  The ancestral memories of early man have embedded themselves at a cellular level and dictate how your body uses its reserves for energy expenditure.     

In week four, we’re going to add 250 calories back into your daily menu.  This increase in caloric intake will stimulate the body to continue using its fat stores.  And because you will still be exercising, I advise that you increase the level of exercise to a higher intensity.  If you are walking for 20 minutes, try 45.  If you are exercising three to four times a week, try increasing it to five or six times.  And the most critical element to add to your exercise regimen is to integrate more resistance training.  This change in caloric uptake and energy expenditure will alter the thermostat in your body, rather then decreasing your metabolism, it will continue burning your fat stores while building muscle mass.

Trust your body; it knows what it needs to do to keep you healthy, fit, and alive.  Listen, feel, and sense the attention it deserves. 

Be the best you can be today and every day.

Clarita

https://www.myabsolutebest.com/

(310) 548-5984

      

Day 15 - Prep Your Foods!

Healthy Eating Hacks

I found this on YouTube, click and watch it.  It shares great ideas on how to prep your foods, so they'll be ready to go when you are.

I recommend you take the element of surprise from your menus by pre-planning them, especially your dinners; breakfast and lunch are easier to pull together.  I am not a good cook, so I make fruit smoothies, poached eggs, salads, and steamed veggies.  I leave the grilling to my husband, and for the most part, it's chicken and fish.

Stay in the produce section of the grocery store, or better yet, go to your local farmers' market and load up for the week.  There are several benefits to shopping at farmers' markets.  The food is fresher, usually, picked that very day.  You'll find more "real organic" foods without GMO.  Fresh from the farm means a higher quality of produce, and most likely, more antioxidants and phytonutrients. Your local farmer doesn't have to artificially modify his produce to prepare it for travel by truck for three days before reaching a store.  He dusts off the soil, throws it in his crates, and brings it to market. 

Fresh is best.

Don’t forget to keep drinking your water, at least eight glasses per day, and do your daily exercise.

Let me know how you’re doing.

Be the best you can be today and every day.

Clarita

https://www.myabsolutebest.com/

Day 14 - Imagination, Action, Memorization

"I AM" Imagination, Action, Memorization-

The Way to Your Absolute Best.

So how are you doing?  Are you in complete awareness about what you are eating, how many calories you are ingesting, and the amount of daily activity you're incorporating into your day?  If you are using your journal, recording this data brings awareness to the process.  

And do you have a clear image of what your body will look like at the end of this challenge?  If not, find an inspirational picture of yourself or someone else you admire, and place it on your refrigerator.  Keep the image fresh in your mind and every day, dedicate your behaviors to the realization of that vision.

I told you we were going to start shaking things up a bit on week four. However, we still have one more week of the caloric deficit with daily exercise.  The exercise portion of the equation will not change throughout the 90-days; however, when we reach week four, we will begin to "add" extra calories into your daily meals.  We have found that if you increase your caloric intake every fourth week, it stimulates your metabolism to boost its burn rate.

Since today is the end of week two, reward yourself for having stayed committed to your goal.  You need to embrace the ease of life along with the toughness of discipline.  Be in gratitude that you have the awareness to take care of your body, mind, and spirit, and do something nice for yourself.  And, share your insights about your emotions, triggers, and progress with your accountability partner. 

Acknowledge the abundance in all areas of your life.  You are challenging yourself to lose weight, strengthen your body, and bring peace of mind to your life.  These are luxury concerns; much of the world does not have the opportunity to appropriate energy to these types of endeavors.

Embrace your bounty.   

Be your absolute best today and every day.

Clarita

https://www.myabsolutebest.com/

(310) 548-5984

Day 13 - A 500 Calorie Meal

500 Calories is A Great Target to Set for Dinner

As we wind down week two, awareness of how many calories you consume can positively impact the results of your upcoming 30-day measurements.  Remember when we talked about your metabolic rate?  I explained that to lose weight, you needed to create a deficit in your caloric intake and an uptake in energy expenditure.  That way, your body could generate enough metabolic combustion to burn fat. 

If you want to lose one pound of fat within one week, you will need to burn 3,500 calories.  You can do that by increasing your daily exercise to expend at least 250 calories and eat 250 calories less than usual for a total deficit of 500 calories per day.

That's why I emphasized the importance of logging your exercises and food intake the first couple of weeks of this challenge.  Now you know what your body’s metabolic rate is, by merely watching the number of calories you consume daily, you get a pretty good idea of how your metabolism processes your energy.  The scale I recommended, Tanita Ironman Inner Scan, will also give you a reading on your metabolic rate.   

As we approach week three, let’s continue cutting back on calories and increasing our exercise.  Then, as we near week four, we'll change the game plan a bit.  As a result, you will see an acceleration in the weight-loss process — more on that next week.  

If the scale is not showing a consistent downward motion, do not give up.  Just keep journaling.  Write down what you eat daily, if you go off track, write about your emotions, what happened that day to derail you?  What could you have done differently?  Then, get back to the business of taking care of yourself.  If you were to graph your measurements daily, the chances are that it would show erratic movements up and down the scale.  The goal is to hit your mark by the end of 90 days.  We are still at the beginning of the journey. 

Ninety days is a perfect timeline.  The first 30 days begins the change, at the 60-day marker, new habits start to form around your health and fitness, and by day 90, you will be at your absolute best.

I believe you are worth the investment of 90 days, wouldn't you agree? 

Be the best you can be today and every day.

Clarita

https://www.myabsolutebest.com/

(310) 548-5984

Day 12 - Five Low Calorie Dishes

A Few Ideas for Low-Calorie Meals

Can you believe we are coming to the end of week two of our challenge?  Ten more to go.  I wanted to share this little video because these are fast and easy recipes.  Time is a priceless commodity and easy meals a welcomed solution for busy lives.   

We have focused plenty on the importance of increasing your energy expenditure through exercise.  The next couple of weeks we will focus on the best meals for you.  And soon, a surprise is coming that will turbo-charge your metabolism.  More on that toward the end of next week.  For now, keep exercising daily and decreasing your caloric intake.     

A quick reminder, we will be reweighing and measuring at the 30, 60, and obviously, 90-day markers.  Thirty days gives you plenty of time to see significant changes in your body and depending on your weigh-in numbers, you can make the necessary adjustments to meet your goal by the end of the challenge.     

I also want to remind you to take your weekly reward seriously.  Whatever you planned for yourself, keep that promise, take advantage of it. I have committed to getting a massage once a week as part of my self-care program.    Make a list of all the things you love to do for self-care and if you want to change up your reward, pick something new from your list every week.  

The most important thing of all throughout this challenge is your positivity.  That "can-do" attitude is what shifts your mind frame from maybe to absolutely.  

Let us know how you're doing, we are here to help.  Click here and we will get back to you within 24 hours.

Be your absolute best today and every day.

Clarita

https://www.myabsolutebest.com/

  

  

Day 11 - A Great Stretch for the Front Thighs

Dancer Pose

The thighs are one of the largest muscle groups in the body.  Both the front and back thighs are activated even as you stand still.  This exercise requires your standing leg to stabilize and support your weight as you press through the movement.  Muscles work synergistically, no one muscle can work independently of another.  They are either stretching or flexing in opposition to each other or stabilizing and supporting the joint involved in the major movement of any exercise.   

Experience has proven to me that life works as the body.  It works synergistically, there is no such thing as an isolated instance, there is always a direct correlation between the result of our behaviors and our inner and outer worlds.  Striving to reach higher levels of success in body, mind, and spirit requires the whole of who I am to work in concert with the whole of my world, my relationships, environment, and myself.     

This challenge is all about synergy.  My commitment to lose weight incentivizes me to increase my activity level and eat healthier meals.  My accountability partner supports my efforts and, my self-awareness perpetuates daily reflection of who I am, where I've been and where I am going.   

Synergy means the integration of multiple agents within the whole to produce a combined result which is greater than the sum of its individual parts.  It's fine to feel strong and independent, however, we must acknowledge the need to integrate the assistance of our family, colleagues, and community to get us to a higher level of fitness, consciousness, and social responsibility.

That's why these challenges are so productive.  For years I have seen the power behind creating group synergy to kickstart people into living a healthy lifestyle.  I hope you are on track, keeping your journals, and most importantly, leaning on your accountability partner for support.  That's how you will move to the next level in your health and wellness. 

Keep going, you are worth the challenge.

Clarita
https://www.myabsolutebest.com/
(310) 548-5984
                 

Day 10 - How About a Doing a Little Dance?

The Cupid Shuffle with Clarita

I found another archived video for you, a little cardio workout, a three-minute dance.  This was recorded on our way to Catalina Island in Southern California.  We like to take our Absolute Best Challengers on retreats to fun destinations.  We eat healthy meals, exercise daily, go on adventures, relax, and meditate on the many blessings life has so freely bestowed upon us.  

The next adventure we are planning is to Costa Rica in November.  We have 10 spots available.  Do you want to go?  Let us know and we'll start preparing to bring you along on a fantastic journey.  Click this link to our website and go to "retreats."

Are you piecing together the exercises I've been sharing with you?  Are you layering your routine to incorporate all the necessary components of muscle conditioning, cardiovascular training, meal planning, and stretching?  How's your journaling coming along?  Hopefully, you have linked to a calorie counter, and so far, have tracked your progress.    

I checked my scale today, I'm at 113 pounds, which means I'm going in the right direction.  The scale should be used as a compass, it keeps you on track.  If it indicates you are up one day and down the next, that is normal.  Have you ever watched the needle of a compass?  It is constantly moving, never staying absolutely still.    

It is so with this Absolute Best Challenge as well.  Intergrading a weight loss and exercise program into your life requires discipline, balance, and commitment.  When you utilize the tools that measure your progress, your odds of successfully navigating the journey increase dramatically.  If you are consistent about checking in with your accountability partner, the scale, and your measurements, you will reach your goal.   

These check-ins do not have to be daily, once a week is fine, however, you must continually assess where you are and where you are going.  Even though you may wobble and feel out of sync from time to time, acknowledge where you stand.  Always keep the end in mind, and never give up. 

https://www.balboapress.com/en/bookstore/bookdetails/785169-i-am-imagination-action-memorization

I talk about the best approach to developing discipline in my new book, "I AM." Go get your copy today.  Let me know if you have any questions about your how to obtain the best results for your Absolute Best Challenge.  If you feel stuck, or need a little boost, even need pointing in the right direction, I AM here!

Go be the best you can be today and every day!

Clarita

https://www.myabsolutebest.com/

(310) 548-5984

Day 9 - Clarita's Three Minutes to Tight Abs

Tight Abs in Three Minutes

I pulled this video from our archives because many of you have asked me to recommend the best way to target the abdominal area.  Make sure you support your neck by placing your hands at the base of your skull while you crunch.  Try doing these "three minutes abs" after your leg kicks, which I demonstrated on Day 8. 

Now I have to tell you the truth.  You can do these crunches until the cows come home, however, you will never do enough of them to burn away belly fat.  You need to address your body's fat holistically. There is no such thing as "spot" reduction, fat burns uniformly throughout your entire body.  You must increase your metabolic rate by reducing caloric intake and increasing caloric expenditure. That is your best approach to getting a flatter abdominal area. 

Don't forget to do some back strengtheners afterward to counterbalance the crunches.  These are difficult exercises, so take your time building up to this level.  I demonstrate a cobra sequence which requires keeping the knees off the floor.  Beginners, please feel free to touch your knees down.

Do what you can and slowly build up to higher levels of difficulty as you progress through your 90-day challenge.

Have fun!  Be the best you can be today and every day.

Clarita,
https://www.myabsolutebest.com/
(310) 548-5984

Day 8 - Beginning a New Week

Grand Battement 

(Great Kick)

This exercise tones and strengthens your quads, your front thigh.  It's week two of your Absolute Best Challenge, and now you can gradually kick up your fitness program.  Add this move to your routine.  Do the kicks to the front, side, back, and side, each for 8 consecutive times.  Use the right, and then left leg, and if you feel like a challenge, do it for 2 sets.  Let me know how it goes.  

When I got on the scale tonight, it registered 114 pounds.  I lost one pound.  How did you do?  The beginning of a new fitness and nutritional program tends to create rapid fluctuation in body weight.  However, in the beginning, most of that weight loss is water.  (Refer back to my Day-4 blog for more info.)  We are waiting for the 30-day marker to retake girth measurements because significant changes in those numbers are highly unlikely during the first week of a program. 

Week one was like a warm-up, an assessment of where you stand, and bringing awareness to your body and eating habits.  You took measurements, kept a food log, and wrote about your feelings, triggers, and emotions.  Most importantly, you began identifying your body's reactions to your environment, internally and externally. 

During week two, the focus will be on your caloric intake.  Write down the values alongside the food you eat, then add up the total calories consumed at the end of each night.  This link will take you to a page that reviews the 5 best calorie counters.   Download an app and start keeping track.

Remember to reach out and ask questions.  We are here to help.  A big shout out to Lois Thornburng,  she is the best assistant anyone can hope for, and she will be your "go to" person during my upcoming absence while I'm in Costa Rica.  I'll be available, if you need me, through What's App, so, feel free to leave a comment on our posts.  One way or another, we'll make sure to get back to you. 

Week two, here we come.

Be your Absolute Best today and every day. 
Clarita
https://www.myabsolutebest.com/

Day 7 - Lets Get to The Core of The Matter

The Core Matters 

The first week of our challenge has come and gone.  How do you feel about your journey so far?  Did you keep a journal and log what you ate?  If you can say, "I am aware of the foods I ate." -- and then, make the proper adjustments for proteins, carbs, and fats into your system, you are on the right track.   

How about your exercise regimen, did you walk, stretch, or do resistance training?  One of the most important keys to developing a strong body is to strengthen your core.  Think of your core as the trunk of your body.  Learn to target the deep, intermediate, and superficial layers of these muscles to help strengthen and stabilize the spine.  The body's strength comes from the inside out.  

In my book, "I AM," Imagination, Action, Memorization - The Way to Your Absolute Best, I talk about the importance of deep communion with your body.  The expression of who you are is revealed through it.  Your awareness of its existence, what and how it feels, the emotions that are triggered by the memories of your past, are all part of your humanness.     

Click here to order your copy today.

What message do you want to reflect back to the world?  Do you want to reflect the importance of honoring the sanctity of your body, which is the only vehicle you have for getting by on this earthly plane?  Or, will you use it up without replenishing, nourishing, and caring for it until it no longer serves you?  It's your choice, it's your body.  What do you want to do?

Let us know how you're doing in the comment section below.  I believe we have fixed the glitch that previously prevented any comments to post.   

Be your absolute best.
Clarita
https://www.myabsolutebest.com/

   

Day 6 - Are You Stretching Yourself?

Hamstring and IT Band Stretch

Today I'd like to share some information about the importance of stretching.  You need to incorporate several types of modalities into your fitness routine if you want to obtain the best results for your efforts.  So far I've shared the importance of how you can burn excess fat and increase your metabolic rate by combining cardiovascular and strength training.  You might ask, "how does stretching fit into the overall picture?"

Stretching in and of itself does not generate enough energy to burn fat, however, it is vital to a balanced fitness regimen.  It stimulates water production in the joints for lubrication and protection, increases the production of elastin in the connective tissues, actually lengthens the muscles, and allows for a greater range of motion at the joint which ultimately helps in preventing injury.

The cool thing about stretching is that you only need a few minutes a day, even five minutes, to stretch a specific muscle group.  The key to obtaining more flexibility in the body is consistency.  You must do it regularly, I like doing it daily.  Yoga is part of my routine and some of the best stretches for my body come from my practice.    

Your muscles are much more supple after the body has generated some heat from your cardio and strength training exercises.  It's best to stretch after your workouts to cool the body down.  Carefully ease into them, and hold your stretches for at least twenty seconds or more.  

We are approaching day seven of our Absolute Best Challenge.  Are you stretching yourself to be the best you can be?  I just weighed myself and I'm not seeing the progress I expected, however, that doesn't stop me from going forward and pushing on.  The first week of a challenge is a way of easing into a new way of living.  This new regimen of increased exercise and caloric deficits demands a change in habits.  However, it's important to first get a baseline measurement of where you stand.  When you finish your ninety days, you can then look back and notice the progress that was made along the way.    

Keep going, you deserve to be your absolute best.

Clarita

https://www.myabsolutebest.com/