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We had a dinner guest who after confirming his arrival time advised us that he is on a low-acid/high-alkaline diet. This diet gained some popularity when Victoria Beckham tweeted about it a few years back. It has spread to help those suffering from reflux and associated stomach woes.

The diet requires the avoidance of foods like vinegar, citrus, tomatoes and things high in fat. It encourages the consumption of low-acid foods such as unsweetened yogurt and low-fat milk, most vegetables, certain carbohydrates, eggs and fats like olive oil, avocado and nuts. Technically, the dessert wasnt strictly adherent to the diet because sugar is a no-no, but it was pretty close. Chocolate is forbidden, as is anything high in fat, so I was fairly limited in my selections. But Im a believer in moderation and, fortunately for our guest, his condition is not too severe, and he is able to enjoy modest amounts of the discouraged foods.

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Dropping Acid (From Your Diet) - Jewish News of Greater Phoenix

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Courtesy of WWE

Professional athletes dont get to the top by accident. It takes superhuman levels of time, dedication, and focusand that includes paying attention to what they put in their bellies. In this series, GQ takes a look at what pro athletes in different sports eat on a daily basis to perform at their best. Heres a look at the daily diet of Jinder Mahal, who left the WWE and came back shredded.

Two years ago, Jinder Mahal was released by WWE following a stint in the sometimes fun but ultimately underwhelming comedy act known as 3MB. Less than two weeks ago, Jinder Mahal shocked the wrestling world by winning the WWE Championship. At the root of Mahals sudden and unexpected rise to the top of the card? A completely revamped diet-and-exercise routine that has dramatically changed his physique and has him oozing with confidence. (Enough confidence to state on live TV that he was going to be on the cover of GQ. Says Mahal: I have the look, I obviously have the body, and as you can see on SmackDown Live every week, I have impeccable style!) We caught up with the Modern Day Maharaja to find out what inspired his new lifestyle, what foods to eat in order to have veins in your abs, and why youre likely to write off all his hard work and scream, Steroids!

GQ: A lot has changed for you over the past year or so. Youre now the WWE champion, but maybe even crazier than that is the physical transformation youve gone through. I was curious, when did you first decide that you were going to change up the way you work out and the way you eat?

Jinder Mahal: It started almost exactly a year ago. June 1st. I wasnt signed back to WWE and I was eating a bunch of junk food and drinking too much beer. One day I just decided I was going to quit drinking, focus on my health, and start dieting again. One of the very first things I did was I contacted a meal prep company. Its called Nutrition Solutions. So I quit drinking, got the Nutrition Solutions going, and just started training hard again. Two months later, I was signed back to WWE.

I dont think it was a coincidence. I was away from WWE for two years. I didnt really care, and nobody cared about me. But as soon as I started caring about myself and putting in the effort in the gym and with my diet, quit drinking, two months later I was back in WWE.

It sounds like cutting out alcohol was a huge part of your new lifestyle.

That was the first big step, yes.

Have you picked up a drink since?

No, Ive given up alcohol. And honestly, I feel great. I dont miss it at all. Now, not drinking for so long, Ive realized how horrible it really makes us feel. Ive never felt better. Im not even tempted to drink because of how good I feel. Having a drink now would probably give me the worst hangover in my life. I dont need it. Im more focused on my career and I see everything moving in such a positive direction that Im not even tempted. I dont want to drink. I dont want to eat junk food.

Aside from the beer and alcohol, from a solid food standpoint, what was the biggest change to your diet? Youre so much leaner now compared to even a year ago. Was it cutting out carbs or sugars or anything like that?

I actually started being more consistent with my meals. Before when I was hungry, I would eat a big meal and then not eat for a couple of hours. Maybe have a snack. But what I do now, whats made the biggest change in my physique, is I eat every two hours and I eat the same portion mealabout 350 to 400 calories, about 30 grams of carbs, and 30 to 40 grams of protein. I eat a meal with that same breakdown every two hours.

Whats the logic behind that?

When youre constantly feeding your body like that, it knows that its going to be fed again in two hours. So it doesnt hold any fat. Your body starts to hold fat basically when youre inconsistent. You might eat a big meal and then the body thinks, Im not going to get fed for six more hours, but then maybe an hour later you eat again. So the main thing has to be consistency. If you eat every two hours, your body doesnt really hold much fat and it actually speeds up your metabolism. I actually eat more throughout the day now because Im having seven or eight meals, but Im leaner because Im eating those meals so consistently that it speeds up my metabolism.

And youre probably not overeating at any point either.

No, I dont overeat. I eat my meal and then Im waiting for the next two hours so I can eat some more. Im never really full and Im never really hungry.

I know you said you could be eating seven or eight meals a day, but what do those meals typically consist of? Could you take me through a general day of your diet?

The first thing I do when I wake up is cardio on an empty stomach. Ill just drink water or maybe Ill have a black coffee with no sugar, and Ill do about 25 minutes of cardio, six days a week. If Im home, I have an elliptical trainer. If Im on the road, I always go down to the hotel gym and just use whatever cardio equipment they have. I prefer to use the elliptical because its a little bit easier on my joints than running on a treadmill. But right after I do that I have my first meal, which is usually one packet of oats and two scoops of whey protein isolate. I just dump the oatmeal right into the protein shake and mix it with water. Ill also have one banana. Thats meal number one.

About an hour after that I get my workout in. Im training for about an hour and a half. I do about 30 minutes of stretching and then right after that workout I eat another banana, a packet of oats, and a few scoops of protein for my post-workout meal. An hour after that is when I start my regular meals. With the meal prep company, it makes it so easy and its a different variety every meal. Chicken and rice, pasta and turkey. Like I mentioned before, the main key is balance. Each meal has those balanced macronutrientssame amount of protein, same amount of carbs.

Do you differentiate at all in your diet between simple and complex carbohydrates?

I try to eat more simple sugar carbs like white rice earlier in the day, closer to my workout. Then I switch to complex carbs later on in the day. Maybe brown rice or whole-wheat pasta or sweet potatoes.

When youre traveling from show to show with the WWE, does that make it harder to keep consistent with your diet?

I have a system. I bring food with me. Ive got a six-pack bag where I keep food for the day. And in my checked bag I keep frozen meals on ice packs. So what I do is, I always make sure I get a hotel room with a fridge so I can refrigerate some meals and keep those other ones frozen. If the fridge doesnt have a freezer, I just ask the front desk and theyll usually put my meals that I need to keep frozen in their freezer. So the meals I thawed out in the fridge Ill put in my six-pack cooler the next day with the ice packs. Then I put the frozen ones in my bag and by the time I get to the hotel the next night, theyre ready to be thrown in the fridge. I kind of have a system worked out. Half my suitcase is literally supplements and food in Tupperware and ice packs.

" The one that I really like is Taco Bell Hot Sauce. I usually buy it in the bottle, along with spicy mustard. Those two together on just about anything."

Honestly, that sounds like a ton of work.

It is a lot of work, but its totally worth it because I see the changes in my physique. Another thing I do is that I always have microwavable rice packs. Uncle Bens, I believe it is. So I keep both brown and white rice. I try and not eat out when Im on the road. Sometimes I might find a grocery store or a Whole Foods. Whole Foods is perfect because you can buy salmon filets or even cooked chicken breasts. But you can go to any grocery store and chances are they have cooked chicken breasts at the deli. I might even buy a rotisserie chicken, peel the skin off, and try to eat the white meat along with some rice. And I actually keep hot sauce with me, too. The one that I really like is Taco Bell Hot Sauce. I usually buy it in the bottle, along with spicy mustard. Those two together on just about anything, even plain chicken and rice, it tastes delicious.

Ive spoken to some of your fellow WWE superstars about their favorite places to eat on the road before. If you are in an absolute bind and something goes wrong with the food you usually bring with you, where is your go-to spot?

You can actually eat very clean at Chipotle. They have white rice, they have brown rice, and they have chicken. I stay away from the guac and the sour cream. I just get lettuce, double-meat chicken, and a white or brown rice. Sometimes you dont realize how bad you feel from just eating out all the time at fast food places. I havent eaten McDonalds or any other fast food in I dont know how long. Not even pizza.

You mentioned earlier traveling with supplements. Are you taking a bunch of different supplements, or do you keep it a little bit more basic?

No, I actually take quite a few supplements. I have protein with me all the time. I always have branched-chain amino acids. I take those with water before my morning cardio. They prevent muscle breakdown. I take a magnesium supplement before my workout because it prevents cramping. You know, I have to wrestle every night and I have to train so hardsometimes Ill work out and then later on I feel my back starting to cramp up. So magnesium helps a lot with that. I take multivitamin packs. Theres like 10 different multivitamins and digestive enzymes all in one little packet. I take one packet of those every morning. I take creatine and a pre-workout before I work out. And I always switch my pre-workout. Every bottle I finish, I get a different one so my body never gets used to it.

Like, a totally different brand?

Yeah. Sometimes you find youve got to take two scoops now or three if the pre-workout is not working anymore, because you start to build up a tolerance. So just to keep my body guessing, every time I finish a bottle of pre-workout I go buy a completely different kind.

Youve addressed this on your Instagram account before, but a lot of people see the physical transformation youve gone through and immediately write it off as PEDs or steroids. Why do you think so many people have that reaction?

I dont think people realize the hard work that goes into it. Nobody sees the work Im putting in the gym. Nobody sees me doing cardio first thing in the morning. Nobody sees me lugging around that suitcase. And just generally, people dont have that much knowledge about diet and the effects that diet alone can have on your body. If you see a bodybuilder before theyre in competition shape to when they get into competition shape, thats all dieting, carb cutting, and macronutrients. I mean, you can totally transform yourself just by cutting carbs and even something as simple as drinking a gallon of water a day. The average personlike, 90 percent of the average populationis dehydrated. Thats another thing that I do now, which has been a huge key.

Yeah. I drink two gallons of water a day. Ive already drank one gallon by the time I finish my workout, and then I drink another gallon for the rest of the day. Every morning or every night, I go to the gas station to buy two gallons of water. I always have a jug of water with me. You can see it even when I walk into the arena, Ill have a jug of water with me.

Do you drink just straight water, or are you staying hydrated with any other type of sports drink?

I put those branched-chain amino acids in the jug of water for a little bit of flavor. It makes the water go down a lot easier. Plus it gives me those amino acids throughout the day to help with muscle recovery. But youve got to build up to two gallons. You cant just go from zero to two gallons. I recommend at least getting one gallon of water a day. Ive seen some people who are overweight, the only thing they change is they start drinking a gallon of water a day, and theyve lost up to 10 pounds within a couple of weeks. Like I was saying, though, generally theres not a whole lot of education out there about nutrition and all of this.

Aside from drinking more water, whats one thing that the majority of the population has no idea about when it comes to diet and nutrition that you think they should?

I never mix fats and sugars because it spikes your insulin and the fats that youre taking in immediately get stored. If Im eating a simple carb like white rice, Ill try and keep the fat intake to an absolute low.

Youre so strict and regimented with your diet, which I think is amazing, but do you ever allow yourself a break? A cheat meal here or there?

This is all possible because the meal prep company has these healthy versions of meals like pizza. Theyll have a protein pizza, where they use a whole-wheat wrap at the bottom and lean chicken on top. So my taste buds get a bit of a break from just eating plain chicken breast and rice all the time. I think thats key. Sometimes post-workout Ill have a Lenny & Larrys Complete Cookie. Thatll be like my treat. Plus after your workouts you need the simple sugars, you need the simple carbohydrates for glycogen. I wouldnt recommend eating one before bed, but post-workout your body takes whatever sugar you put into it and refills the glycogen stores. You kind of need it.

Did you at least allow yourself a celebratory meal after winning the WWE Championship?

No, it was business as usual. I actually remember what I ate. I had brown rice and seared Ahi tuna. My family came down for the match and we all went out to eat, but I stayed on my diet because I know that the hard work begins now. Everybody thought I was working hard to become champion, but you should see how hard Im working now. Im going to diet even harder because to become champion is one thing, but I want to keep my championship. I want to be a long-reigning champion. I want to be a multiple-time champion. I want to go down as one of the greats, and I know that the hard work is just beginning now.

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The Beatrice Inn is one of his favorites. Photo: Melissa Hom

Fashion designer Christian Siriano became a household name after winning Project Runway, and hes gone on to build a successful eponymous label earning recognition for creating dresses for women of varying ages, sizes, and statures. He also just collaborated on a wine with Ecco Domani: I work on clothes all the time, he says. I like projects that are about designing something else. Siriano spent Memorial Day weekend at his country house, drinking his own wine (of course) and grilling burgers and corn. Back in the city, he ate sushi and sandwiches in between celebrity fittings and prep for his upcoming Resort collection. Read all about it in this weeks Grub Street Diet.

Thursday, May 25 I wake up at 7 a.m. Its a bit cold and dreary in New York for this time of year, and with so much going on, it doesnt feel like a long weekend is coming up. I start the day with some steel-cut oats and a chopped banana mixed in, and a cup of hot tea. Im not a coffee person. I drink water throughout the day, and if I need a caffeine boost, Ill have an occasional Diet Coke.

Head to the office. The day is full of preparation for my upcoming Resort collection, which Im shooting next week. Im so busy, I almost forget to eat lunch. I love trying new restaurants, but my office becomes hectic when Im working on a collection. At around 2:30 p.m., I go for the tuna sandwich and cucumbers I brought from home, and its just enough to power me through the rest of the day.

Resort collection is done! Around 7 p.m., things seem to be winding down, and I make plans to meet my husband, Brad, for dinner at Momoya, a sushi restaurant near our apartment. I said I would make an effort to scale back on the carbs, but hunger gets the best of me, and I cheat a little with some crispy rice and a tuna tortilla. I pair it with a green salad that balances it out, right?

Friday, May 26 Another 7 a.m. wake-up call, but at least the sun is shining! For breakfast, I make some scrambled eggs and avocado, with a cup of hot tea. Itll be another busy day in the studio before everyone heads out for the holiday weekend.

For lunch, the team orders in from Sushi Star near the office. Clearly, last nights dinner wasnt enough. I order a tuna-poke bowl, but opt for zucchini noodles instead of rice. I head out shortly after lunch to get home and pack for the weekend Brad and I are going to our country house in Connecticut for some (hopefully) sun and (definitely) R&R before a crazy week ahead.

But first, around 6 p.m., before we hit the road, we stop by one of our favorite restaurants in the city for an early, quick bite: the Beatrice Inn. Brad gets the burger, I get the lobster, and we share. Brads driving, so he sticks to water. I sip on a Pimms Cup.

Off to Connecticut! We get there around 10:30, and pass out as soon as our heads hit the pillow.

Saturday, May 27 I love waking up in our country house its just such a fun, different vibe than the energy of the city. I sleep a bit later, until around 9 a.m., and then get up and take our pups out for a morning walk.

Back in the kitchen by 9:30 a.m., and its time for breakfast. I make some whole-wheat toast with peanut butter, and sit down with a hot cup of tea and a newspaper. Whenever we come out to Connecticut, we like to do a lot of casual hanging around, since were always on the go in the city.

By 1 p.m., Im already hungry for lunch, so Brad and I (mainly Brad ) whip up some brown-rice bowls with assorted veggies. The weather isnt great, but we eat outside by the pool and feel like were on vacation. Brad and I cooked a ton early on, when we first started dating. Now, we dont cook as much as we would like to, but hes so good at it. Every holiday, he loves cooking for 20 people. Whereas for me, it feels like a chore. Im just hungry! I just want to eat.

At 4 p.m., Brad and I run out to Doms Garden Center in Danbury and pick up a few new arrangements for our garden, and for dinner! We have a few friends coming over to eat and catch up, and fresh florals are always a must-have.

Im definitely not someone who is great in the kitchen beyond making my breakfasts so I leave the gourmet cooking to Brad. Pasta is among his specialties, and tonight hes making some penne tossed with a homemade sauce of fresh tomato, basil, and olive oil. We pair it with some grilled leftover veggies from lunch.

My limited-edition label design for Ecco Domani Pinot Grigio is finally coming out next week, so we open one of the bottles and have a fun, casual dinner party. Its a light, fruity wine, and it goes well with the flavors of Brads pastas. The design was inspired by Palm Springs and between the food, the drinks, and the atmosphere, were starting to feel like weve been transported there a bit. Im definitely more involved in the packaging I didnt create the wine! but I was excited to create something that was beautiful and feminine and romantic.

Our friends leave around 11 p.m., Brad and I clean up and crash.

Sunday, May 28 Wake up at 9 a.m. Take the dogs for their walk. When I come back, Brads making scrambled eggs, avocado, and sauted veggies. I pair all that with my tea and a tall glass of water.

Another day of lounging around. Around noon, Brad and I head out to check out a yard sale in the neighborhood. I love finding little trinkets and treasures in places like that yard sales, antique shops. Spoiler: We find nothing and head back home.

A late lunch around 3 p.m. Brad grills some chicken, and we have it along with brown rice and hummus. Brad has a little leftover pasta, too.

The yard-sale trip took a bit out of us, and we settle down for a nap. We wake up around 7 p.m. and decide we want to get Mexican for dinner really hitting on all the cuisines this weekend. We head to Las Maanitas, a local place not too far from our country house, but we keep it light, since were still a little full from lunch. We split chips and guacamole, and an order of chicken enchiladas.

Monday, May 29 Our last morning in Connecticut! We wake up early, around 7 a.m., walk the dogs, and make breakfast. Im back to my steel-cut oats with banana. And, you guessed it, a hot tea.

Our office is closed for the holiday, but the work doesnt stop! I answer a few emails and remind my staff to try not to work today. But its a busy week my Resort collection is getting shot; I have a few celebrity fittings.

Around noon, we pull together a homemade Greek salad, minus the Feta. Brads got all the fixings for a barbecue for dinner, so we dont want to have a heavy lunch.

Around 4 p.m., Brad fires up the grill hamburgers, hot dogs, corn, and other vegetables. Its the perfect end to Memorial Day weekend.

Its getting close to 8 p.m., and Im getting ready to head back to the city. I hope Ive stuck it out long enough to not be caught in traffic. Brad stays in Connecticut one more night.

Back by 10 p.m.! Not bad at all, but the driving was exhausting, and knowing I have a busy week ahead, I head to bed right away.

Tuesday, May 30 Back to work! I wake up a bit earlier than usual, around 6:30 a.m., and make myself some whole-wheat toast with peanut butter.

Im in the studio at 9 a.m., and do a few fittings before heading back to the Beatrice Inn at 11 to do my photo shoot for this article! A few quick snaps, and Im rushing back to the studio for more fittings. We have the CFDAs on Monday, and the Tony Awards a week later. Im excited. My hint for the CFDAs is that Im taking a 90s icon. I cant say more. Whats great about the Tonys is, were making some custom pieces for theater legends and for some young stars attending their first show.

For lunch, around 1 p.m., I order in from Balade Your Way, which is just a couple of blocks away. I get grilled chicken, brown rice, hummus, and cucumbers. The rest of the day flies by, with fittings and prep for our Resort collection photo shoot tomorrow. I cant wait for everyone to see it.

Its our weekly ranking of the citys most important restaurants.

Just in time for its 50th anniversary.

A bodega there bought bacon, cheese, pancakes, and more.

All the research in one spot you just have to go eat them.

No work of literature has ever described awaiting pizza delivery with such passion.

The king of coconut water has claimed its worth $1 billion.

Your food agenda for the month.

Kubeh is a 60-seat restaurant devoted to and named after the Levantine dumplings served in broth.

This is a highly Instagrammable spot.

Its going viral fast.

The package extends more predictable schedules and pay to about 65,000 employees.

Now a shortage is looming just in time for summer.

It specializes in a tonkotsu-shoyu blend.

Everyman Espresso makes the best coffee in New York.

We had some of the countrys best pitmasters weigh in.

In a leaked video, he says the president is no doubt affecting consumer behavior.

Yes, it is possible to make this notorious drink with care and any bartender who does is one who cares deeply about the trade.

They want to encourage people to carry around their own personal straw.

Cervos menu includes raw oysters, preserved seafood, vegetables flavored with anchovies or bottarga, and whole fish cooked on the plancha.

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In July 2016, The Washington Post published a story about an Italian couple who lost custody of their 14-month-old son.

The boy had been admitted to the hospital weighing about as much as an average 3-month-old baby.

He required emergency surgery for a congenital heart condition aggravated by low calcium levels.

The reason for the low calcium levels and general malnourishment?

His parents had been keeping their young son on a strict vegan diet since birth without providing any supplements to make up for the nutrients he was missing out on.

According to the Post, this case was not unique.

In fact, it was the third case of a child in Italy being hospitalized as a result of a vegan diet.

And there have been similar cases around the world dating back to 2004. In one case, a couple in the United States was sentenced to life in prison after their baby died as a result of malnourishment.

Read more: Best vegan blogs of 2017

At the 50th annual meeting of the European Society of Paediatric Gastroenterology, Hepatology and Nutrition (ESPGHAN) earlier this month, experts decided to speak up about the dangers of a vegan diet for children without proper supplementation.

It is difficult to ensure a healthy and balanced vegan diet in young infants, and parents should understand the serious consequences of failing to follow advice regarding supplementation of the diet, Dr. Mary Fewtrell, chair of ESPGHANs nutrition committee, said in a press statement. The risks of getting it wrong can include irreversible cognitive damage and, in the extreme, death.

Dr. Myriam Van Winckel, a professor in the department of pediatrics and medical genetics at Ghent University in Belgium, had something similar to share.

The more restricted the diet of the child, the greater the risk of deficiency, and this is by far highest in vegan children, Van Winckel said in a press statement. But the risk does not stop there. Vegan mothers who breastfeed also need to be aware that their children can develop vitamin B-12 deficiency between 2 and 12 months because of the lack of reserves in their body at birth, even if the mother is not showing any signs of deficiency herself.

Officials at ESPGHAN are not the only ones to sound an alarm.

A 2010 article by the Canadian Paediatric Society showed data compiled from several studies of strict vegan preschoolers and school-age children.

Concerns were raised regarding protein, fiber, essential amino acids, iron, zinc, calcium, fat, fatty acids, vitamins B-12, D, A, and riboflavin.

The researchers added that energy levels may be impacted as well, requiring calorie dense foods to provide for adequate growth.

The article concluded that while a vegan diet can be safe for children, those children should be closely monitored for appropriate nutrition, growth, and energy levels.

Read more: 8 great sources of vegan protein

Members of the American Academy of Pediatrics (AAP) also expressed their concerns.

Childhood is a critical time for growth and brain development, Dr. Sheela Magge, an endocrinologist at Childrens National Health System, told Healthline. There are critical vitamins and minerals which can be deficient in a vegan diet, particularly vitamin B-12, vitamin D, iron, calcium, zinc, and riboflavin. Vegan diets can also increase the risk of vitamin A deficiency. B-12 comes from milk and eggs and is a specific concern for people on a vegan diet. A lack of sufficient vitamin B-12 can lead to neurological symptoms. Children on vegan diets may also have slightly higher protein requirements than non-vegan children.

She added that the first few months and years of life are particularly important.

Infancy is a special consideration, Magge said. The ideal first nutrition for babies is breast milk, but if a mother does not or cannot feed the baby breast milk, the only other option is a soy-based formula. Also, during infancy and weaning the amount of food needed to meet energy needs on a vegan diet may be increased and can exceed gastric capacity. Therefore, frequent feeds are recommended.

Read more: The 10 most vegetarian-friendly cities

So what are the options for parents who are committed to a vegan lifestyle?

According to Magge, it can be done but only with careful monitoring.

A child can be on a vegan diet safely, but it should be done in consultation with the childs pediatrician or primary caregiver, she said. A nutritionist may also be involved. Childhood is a critical time for growth and development, and it is very important that adequate amounts of critical vitamins and minerals are taken in the childs diet at specific times in development.

Kristin Kirkpatrick, MS, RD, LD, a licensed, registered dietitian, who is a wellness manager at the Cleveland Clinic, agreed, but she added parents need to carefully assess the willingness of the child to go along with such a strict dietary plan.

This plan will most likely not work in a very picky eater and could lead to nutrient deficiencies, she said.

When considering a vegan diet for a child, experts say consulting with a pediatrician is the best way to ensure proper nutrition.

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Is a Vegan Diet Safe for Children? - Healthline - Healthline

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What would you eat if you could eat anything you wanted with zero consequences and maybe even a little weight loss as a welcome bonus? If youre like us, it would probably look something like this: ice cream and more ice cream.

This healthy ice cream really is too good to be true. (Photo: Halo Top Creamery via Instagram)

One brand is claiming that you can, selling pints of ice cream that only set you back by about 240 calories, depending on the flavor. Thats about one-fifthas many calories as generic brands. It also has only one-sixthof the fat content, one-thirteenthas much sugar, and boasts a whopping 25 percent more protein than typical ice cream. But most importantly, it actually tastes like ice cream.

Created by a small L.A. creamery, Halo Top is marketed as a healthy ice cream. And to the untrained eye, it seems like something of a miracle. Of course, its gained a cult-like following of people eating nothing but Halo Top, evenincluding Yahoo editors, who attempted a three-day Halo Top diet with a goal of losing weight.

But if you havent heard of Halo Top, dont get too excited, and definitely dont ditch all of your regular foods for ice cream. I would definitely not recommend eating Halo Top ice cream every day, especially more than one [serving], says holistic nutritionist and wellness coach Dorit Jaffe of Whole Healthy Glow. Also, just because products are marketed as being healthier than something else, for example Halo Top being healthier than full fat ice cream, doesnt mean you need to eat this every day. You can indulge from time to time, but overeating any food, healthy or not healthy, isnt beneficial for the health of your body.

And all of that protein with such low sugar content? Its not as healthy as you might think. Halo Tops emphasis on protein is a marketing ploy, says Jaffe. Whey protein [the ingredient in Halo Top] can be a good source of protein, but the ingredients in Halo Top are highly processed and sweetened with chemical sugar substitutes, which dont have a high glycemic index but are not beneficial for your digestive system.

You may think that chemical, low-calorie sugar substitutes are preferable because of the misconception that they are less likely to cause weight gain, but this isnt the case. These kinds of chemicals can kill healthy gut flora.You might notice symptoms like bloating, gas, indigestion, or stomach pains after eating this ice cream, says Jaffe.

Also, studies have shown that low-calorie sweeteners, even natural ones like stevia and erythritol, both used in Halo Top, can actually cause more weight gain in the long run than just eating sugar. This is in part because when your body tastes sweetness without the calories to go with it, it negatively impacts appetite control mechanisms, causing greater food cravings.

Even Halo Top CEO Justin Woolverton agrees that Halo Top can be addictive. Honestly, if youre the type of person who can take a bite of ice cream and put it back, youre a better person than I am, Woolvertontold the New York Post. Most people sure as hell arent eating only a quarter of a pint.

Still not convinced? If you eat too much Halo Top at once, you might not be able to eat it at all later on. Your body can develop intolerances to the foods that you eat all the time, says Jaffe. Thats why its important to include a variety of real whole foods like fruits, vegetables, legumes, and animal protein. Emphasis on the quality of the food youre including in your diet is important. Halo Top ice cream is a prime example of a manmade food thats marketed as being as beneficial as whole foods, but this isnt the case.

But if you want to eat a lot of ice cream with little sugar and high protein, youre not at a loss. You can make your own banana nice-cream and add your protein powder of choice to it and blend different fruits in this as well, says Jaffe. This is a healthier and even more flavorful substitute.

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Banana nice-cream has no weird ingredients. (Photo: Whole Healthy Glow)

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88

WPF has crappy facilities. Every time it rains, the ceilings leak, there's not enough room so you're constantly bumping into people or having to navigate tight spaces, and it's overheated. So why four stars? Jaime, Matine, Terri, and Fotini. They lead fantastic classes. Fotini does yoga sculpt Tuesday mornings at 9 AM. It is not light, girly yoga. You're planking until your arms feel like they're going to fall off. You're squatting and lunging until your glutes could trigger a fire alarm. She also throws in mountain climbers, pushups, burpees, bicycle crunches, high knees, jumping jacks, and tricep dips, all while incorporating Vinyasa yoga. The first 20 minutes in her class feel like 50 it's so hard, but it's the best way to start off the morning. I wish she taught yoga sculpt more often. Matine's 10 AM Sunday bootcamp makes me feel like vomiting. You start off by running on the treadmill for 7 to 8 minutes. Then, you do 10 exercises of about a minute each for four or five rounds: burpees, kettlebell swings, medicine ball slams (lots and lots of them), Romanian deadlifts, lunges, plank rows, battle ropes, you name it. I always feel great during this class because Matine does a good job of keeping it high energy and fun no matter how much I want to collapse. Terri, who instructs the Thursday 10 AM bootcamp, looks like Manic Pixie Dream Girl. She is very cute and little. Guys probably think she's a fairy princess come to life. Do not fooled by appearances; she is a taskmaster. Every part of you will burn in this class. She likes using resistance bands a lot and she likes doing several rounds of exercises with them--in between rounds, you run full speed on the treadmill for 2 minutes no matter if your legs feel like jelly from all those squat shoulder presses she had you do. But thanks to her, I can go from 8.5 to 10.0 on the treadmill for sprints. Lastly, Jaime. I call him Tiny Dancer (because he's actually a professional dancer). Tiny Dancer is a little sadist. Tiny Dancer is my favorite instructor at WPF. His classes are always packed because no one will have you sweat more. The gym should expand just to accommodate the demand for his classes alone. Twenty minutes with Jaime has me sweating more than running 10 miles. No joke. Dudes don't often take his Wednesday evening Bangin' Body class because they see mostly chicks working out to Beyonc, Backstreet Boys, and R. Kelly. I get it. They'd rather bench press and be among men staring stonily at the wall, not in the girls' class with club hits blaring. But occasionally, I'll see a dude (a fit one, mind you) come in all confident, thinking the class will be a cakewalk. In the middle of the workout, same dude will be grunting and groaning with a shocked look on his face because he has received a rude awakening from Tiny Dancer. Dancers, you see, practice for hours and can tolerate insane amounts of pain doing the same movements over and over again. They use every muscle in their bodies. That's why they make excellent trainers. One time, Jaime had us do 100 squats, 100 lunges, 100 pushups, 100 shoulder presses, 100 chest flys, 100 tricep dips, and God knows a hundred of what else in A SINGLE CLASS. He's a great fan of jump squats, jump lunges, dive bombers, side planks, and anything else that will create a pit of dread in your stomach. Some exercises are so hard I laugh or shake my head as he demonstrates them, but I try them anyway. Tiny Dancer's classes are so goddamn hard and agonizing, but they're so effective. You feel a real sense of accomplishment when you finish. During nights when my ambition exceeds my good sense, I take his abs class after Bangin' Body. At least you're on the floor the whole time, thank God. Jaime also offers two Saturday morning bootcamps. The 11 AM class is crazy packed to the point where you nearly kick someone. The 9 AM class is slightly less jammed. Either way, after one class, my butt was sore until Friday--that's the kind of pain Tiny Dancer inflicts and that's why I keep coming back. Dudes, I dare you to take Tiny Dancer's classes. Your asses will be handed to you. WPF, stop having Jaime go to the lame Southport branch. Keep him in WP where he belongs.

Good luck trying to get a refund after you move. They will just make up rules about freezing your account and how that counts against your balance even when you just renewed your membership and had months left on it. They will simply add up all the time they froze it since you ever started, regardless if you just paid, and tell you that "you get nothing". Not to mention that they don't have good showers or enough equipment during peak times. Be careful with these folks, they are friendly until you actually need something from them.

It's a great neighborhood gym with a variety of machines and weights. I usually just stick to the squat rack for most of my workout. The times I go usually aren't busy so that's a plus! I enjoy taking classes, too, and from the ones I've taken they are pretty kick ass. I just took Monday night yoga and it was great! They should add more classes. I'd like to see more variety. The people at the desk are really sweet, too!

This is my first and last year as a member. I wish I had opted for the monthly option so I could have cancelled it sooner. What I find most troubling is how little attention is payed to maintenence and daily dealings. Paper towels are not refilled, antibacterial spray is frequently unavailable, treadmills are not serviced frequently, etc. What i found most frustrating is how the staff sitting at the front desk simply let any non memberwalk in. A homeless youth was disturbing patrons workouts and no effort was made to redirect him!! I really wish I had looked into all of these small things before signing up for my membership here. I will not be returning next year.

Great staff and I really like this gym. The thing I just hate is that people here do not clean their machines off. Sometimes during a 30 minute period I will see typically around 3 people not wiping down their machines. This happens a couple times EVERY NIGHT. Not cool. So gross. I get it, you worked hard, you sweat all over, you are so tired you can't do anything else. Well. Do one more thing. Wipe off your machine cause you are disgusting! And if you leave a Lake Michigan sized pool of sweat on the bike seat that is just totally disgusting for the next person so be decent & WIPE. Even if you just get on it for 5-10 minutes. I think quite a few people go to the gym to look good so remember - you look anything but attractive when you are being a gross freak. Anyway, I love working out here but I always clean my machine before I hop on because I know what has been there before me.

I hate to even review WPF because I would hate for more people to come and take my treadmill or stair master spot! But I'm all about sharing is caring so I decided to stop being selfish and tell you how amazing WPF is. I found WPF 2 years ago when I was doing the whole long distance thing with my bf. I was on a fitness kick and couldn't think of missing 4 days of working out while visiting. I also didn't know what to do since I didn't want to pay for a full fledged membership somewhere when I was only going to be coming a few days once a month. I contacted them through their website and heard back from Ted Risk. They were able to get me a deal and allowed me to keep on top of my workout goals. Fast forward 2 years and here I am living in Chicago in Wicker Park and desperate to get that fitness thing going again. There was no doubt in my mind that once I got my motivation to join a gym, it wouldn't be anywhere else except for WPF. I have been going almost everyday and I have yet to have to wait for a machine. Granted, I do have a little bit different hours as I work in retail, but even by 6:30 it's been no problem to get my workout in. I can't wait to try out the classes and possibly a couple personal trainer sessions- I always see their trainers working with clients and it seems like a great way to change up my workout a bit. Keep up the great work!!

Love this gym, but love leaving it even more! I have been working out at WPF for 1.5 years now and I continue to go even though I now live a 20-minute walk away in Ukrainian Village. I usually hate working out and I only do it to stay fit and refreshed (and let's be real, so I can eat more), but this is as good as it gets for someone who doesn't live for the gym life and wants to get in and out as soon as possible. Don't get me wrong though, I definitely get a good and invigorating workout here. Much better than I could get running around my block. The machines are great and individual TVs always work. I shopped around a lot in the Wicker Park vicinity for a well-located, affordable gym, and I am still confident I made the best choice. Yes, it's tiny, but I've noticed everyone is incredibly accommodating considering we all experience at one point or another a crowded gym floor when all you want to do is get those 100 crunches in to finish off a workout and GTFO. People slide over for you and are super careful not to injure anyone with a flying weight or limb. It's only bad Monday-Thursday after work though. You come in on a weekday afternoon and a whole row of treadmills will be all yours. A few more plusses: locker rooms and showers are always clean (I noticed not many people shower here, but whenever I do, I never feel the least bit grossed out), employees are kind and non-meathead-ish/they don't judge you for dropping by 1-2 times a week at best, the late hours are great, and the class schedule is accommodating. Classes are reliably intense, but that's a good thing. I only wish they had spinning classes. All in all, great place, cozy space, perfect bang for your buck. And the best part is, no monthly payments! I absolutely love having my gym bills paid for the next year. And now that I've delayed going to the gym long enough by writing this, I'm off to WPF!

I'm super glad I joined Wicker Park Fitness. As an ex-XSport member, I was looking for a smaller, less meathead, and friendlier gym to join when I moved from Lakeview to West Town. Sure, the 24/7 availability of XSport was always convenient, but it just wasn't worth not looking forward to gymming it on a daily basis. (See my previous review about XSport...and the other 281239932.) Back to WPF: as other reviewers have stated, it's small (and therefore doesn't have a lot of room for a ton of equipment) and the place gets pretty packed during peak hours (what gym doesn't, though?)--those are the only drawbacks I see, which are minor for me. The staff is extremely friendly and not at all salesy, I actually have never waited to use a cardio machine (I think their current treadmill count is either 8 or 10, same for ellipticals, and 2 stairmasters), their studio is perfect for ab work and cool-down stretching when there's not a class going on, the locker room is always clean, and the price...just, the price. I can't vouch for the group fitness options, since I have yet to attend a class, but the schedule looks varied and fun. Extra perks: when you sign on with WPF, you can also visit Southport Fitness (a little bigger than WPF) and Logan Square Fitness (haven't yet been); treadmills are in front of large windows that are perfect for people watching (make your workout go by really quickly, depending on the volume of pedestrians), and I have yet to encounter a meathead situation.

I joined WPF at the new year, and overall I think it's completely adequate for general workouts. Plenty of cardio equipment (I hear it gets crowded, but I'm a weekday-morning goer), all of the requisite weight machines, and just enough space to cram in some free weight benches. Unfortunately, as others have said, this gym is far too small. There is just enough space to fit everything in, but you will feel the coziness. I've noticed there is an open storefront next to them now, I would hope that the owners look into expanding into it. The price cannot be beat - I joined up for 10 months at $30 a month; in my opinion that is fantastic! There is a cooler with sports drinks and water, as well as some protein bars for sale. I believe bottles of water are $1.00, everything else is between $3.00-5.00. I do have a couple requests/complaints: - Whenever there are more than 3 or 4 people using the cardio equipment, the entire gym turns into a sauna. This is completely unacceptable - you would think that with a space this small, it would not be cost prohibitive to adequately ventilate... - Both the hand- and body towels are made of some sort of cotton-sandpaper hybrid. Also, unless your waist is about 28 inches, the body towels are too small to actually cover you up in the locker room. Also - an afterthought: I'm not an apple guy, but I noticed other reviews praising the "apples on the counter daily". I've been here almost daily since the beginning of January, and I haven't seen any apples yet; this practice may have been discontinued.

Very small and too crowded, wish it was 24 hours. I don't like going to gyms that are too crowded or have limits on cardio machines (30 minutes limit during peak hours). Other than that they do have good customer service but wish the gym was larger.

I've been a member of Wicker Park Fitness since 2013 and work out there several times a week, so here are some observations: First, the positives: WPF is an incredibly affordable gym that has just about everything you could want or need. Seriously, I researched and toured some of the other options in the area, and everything else was literally twice as expensive. This gym has wall-to-wall machines and free weights and wall-to-wall mirrors, which is nice so you can easily watch your form and make sure you're not in anyone's way. The staff is very friendly, and the clientele is much like the neighborhood: mostly 20s and 30s. I haven't seen a whole lot of mingling among gym-goers, but I've never seen any issues, either. Everyone pretty much keeps to themselves and is fairly considerate of one another. So I'd say the DQ (douche quotient) is fairly low, if that matters to you. The downsides? The gym is relatively small, so if you're someone who can only work out on weekdays after work, you'll need to be patient and get a little creative in terms of getting your workout in. My schedule allows me to go in the mid-afternoon a lot, but I've been there a few times in the early evening, and that's when a simple trip to the water fountain requires walking through a maze of humanity. If you're incredibly shy or afraid of people, this could be an issue for you. As far as cleanliness goes, this gym gets top marks. Almost every time I go, there's at least one staff member wiping or mopping down something, usually for hours on end. I will say that I've been turned off by one male trainer who never washes his hands after using the restroom, but that's also just the way of the world. Most guys don't wash their hands after using the restroom, ladies (gross, but true). In my opinion, if you're going to be touching clients as you show them proper form and technique, you should be washing your hands after taking a crap, especially during flu season. But like I said, I think the gym overall is extremely clean, and I'm someone who washes my hands several times during a workout anyway. Overall, WPF is a nice, clean, friendly neighborhood gym. I'd recommend it - especially for the price - and will continue to be a member as long as I live in the area.

Pros: Friendly staff, super clean place for a very affordable price. Clean towels, clean locker rooms, state of the art equipment. Cons: SO SMALL!!! Unless you're okay with doing abs in small corners, tripping over other members, this isn't the right place for you. Their weekend hours aren't the greatest either, I wish they could stay open late every day! Sometimes I can't get a full workout because there aren't enough machines available.

I signed up due to the variety of classes that they offered. I have attended quite a few classes and was not a big fan only because the class size was so small (3 people on average). Joanna, one of their class teachers was great and seemed to pay attention to bracing and injury prevention. The yoga teacher was not that great, she kept on yelling out pose names and having tried yoga once before the class left me confused.

Honestly- I haven't even been to the gym yet- yeah, true story, but hear me out, Yelp. I was on the fence about 1- rejoining a gym in general and 2- joining WPF due to the size. I had the normal concerns- will there be enough space? is it going to be too packed? etc. etc.- I sent an email inquiry, half expecting to either not hear back at all, or hear back in a few days with a super generic response. To my surprise, however, not only did i hear back like ASAP, I got a message with detailed information and you could tell it was actually sent by a human! That human was Ted Risk. Ted was so helpful, answered all of my questions and even extended to me a deal that had just expired over the weekend. So- while I'm hoping for the best with the actual GOING to the club (according to the reviews however, I think I'll be OK!), Ted was fantastic to work with- got me all set up super quickly and even made me laugh. 🙂 (Stay Gold, Ted) Now I have to get myself out the door and actually work out *gasp*- I wonder if Ted can help me with that too? Thanks so much for the friendly customer service!

They're getting a sister gym in Logan square! So excited about this. Love this gym. Everything I need.

This is a good no frills gym. The machines are all in good working order & they have everything I need for a complete workout. The front desk people are friendly and not pretentious, which is something I really appreciate in a gym. They have done a good job of keeping the floors pretty clean- even with all the snow, slush and salt constantly being tracked in. Two complaints: 1) People (fellow gym goers) don't seem to be too diligent about wiping things down- mostly in the weight area and the mats where people do abs. Perhaps an extra bottle of cleaner and some paper towels in the classroom would be a good way to prompt people to wipe their sweat off the foam mats. 2) There is no sauna. I knew that when I signed up but now it's freezing and I want a sauna. All in all, I am very happy here and glad I chose WPF.

I've been a member of this gym since January. And it's pretty awesome. 1.) Price in this area CANNOT BE BEAT. 2.) I'm usually a morning gym girl, and the group ex class offered at 6:00AM (Bosu Body Blast) taught by Jaime is seriously THE BEST. He's totally a can of butt-whuppin and will make you look awesome in six weeks. He's amazing. 3.) It's true, the facility is spare, But if you're a poor 20-something like me, then who cares? I don't need a spa or a pool. I need a treadmill (these one's even have TVs on them and you can hook up your iPod), some free weights, and a few machines. 4.) Don't Go between 5:00 and 8:00 PM. It gets crazy, because everyone gets off of work and heads to the gym and you'll have to wait to use anything. It's obnoxious, but understandable. This is a super young area, and my peers don't tend to be early birds like me. BOTTOM LINE: If you're an early-bird fitness nut on a budget, sign up. And come see Jaime Monday/Wednesday at 6:00 AM. I'll be the red head in the back of the class, sweating my butt off and trying to breathe.

I've been going to WPF for about 3 years (off and on). I won't give it a 5 because it's obviously more of a "bare bones" type gym. However, they have all the machines I need and they offer classes which I really should try more often. The staff is absolutely awesome. I forget hair ties a lot and they always have a supply for me...maybe that's standard at gyms? I'm not sure, but it makes me feel special so don't tell me if it is! If you want a gym that gives you the most bang for your buck- definitely try it out. You won't have a swimming pool, steam room, or a state of the art locker room...but whatever. It's like $30-ish a month when you break it down, so I really don't care. Plus, they always have a fresh supply of free apples! Give 'em a shot 😀

Been going here for almost a year now. As many of the reviews state, it's small. There is only one power rack, so if you're a lifter you may need to readjust your lifting schedule if you squat and deadlift a lot. Things get especially tight when there is a class going on and everyone who wants to stretch and do abs gets pushed to the front, or when a trainer decides to set up CrossFit stations for their clients, but it's not that big a deal. That said, it's still one of the best gyms in the city. The equipment is always working, the gym is always clean, and the staff are always great. Most importantly, the rates are without question the best in the city. I renewed at the discounted rate up front, and on average I paid about $27 a month. It's a very laid back place, they even don't mind if you use chalk as long as you don't throw it all over the place. The hours are also unbeatable, the fact that they are open until midnight means I can wait out rush hour if I can't get there during the day. And the later weekend hours mean I don't have to adjust my day to get to the gym before it closes. So yes, it's small, but the tradeoffs regarding the staff, maintenance, rates, and hours make it well worth it.

Joined this gym a few months ago and I'm really enjoying it here. It is one of the cheapest memberships in the area, includes fitness classes, and the staff is very friendly and supportive. However.... The workout room doesn't seem very clean... I have never seen the yoga mats wiped down or the sweaty-guy-next-to-me's sweat get wiped up off the floor. It sort of smells in there and the space is very tiny. But considering I shower after working out anyways, its something I guess I will put up with considering the value in membership and its right next door. (Also, I wish there were morning classes offered Thursdays and Fridays.) Free apples!

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Wicker Park Fitness - 17 Photos & 88 Reviews - Trainers ...

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Shannon Gallagher The Enterprise SGallagher_ENT

EAST BRIDGEWATER After 12 weeks of ups and downs, working together to overcome cancer, the six Livestrong program participants came together for a final class session on Tuesday, May 23 to celebrate their accomplishments.

Theres been a lot of progress in the group, fitness instructor Helen Byrne said. This group really clicked so well.

The participants all said they couldnt agree more with Brynes assessment.

Leslie Palmer, a cancer survivor from Bridgewater, thought back to where she was just a few months ago, her voice wavering with emotion.

When I was sitting on my couch in the middle of chemo, I never thought Id be here, Palmer said. Its amazing, its been really such a gift.

Palmer and the other participants say theyve grown over the past three months.

Were really bonded so well, Marian Flammio of Rockland said. I think we feel better about ourselves.

The group has already made plans to stay in touch and continue meeting for fitness classes at the YMCA together.

The program instructors said they were impressed with how far the group has progressed over the past weeks.

Its really great to see from an instructors point of view, to see the progress, fitness instructor Courtney Sullivan said. Looking back to week one, Marion had trouble in the beginning getting up and down from the floor. And this week: She got up, she got down no problem.

Its moments like that that make it all worthwhile, Bryne said.

During the first week of the program, the instructors led each participant in a series of baseline tests, measuring their balance, flexibility, ability to lift weights and how many laps they were able to complete.

By week 12, the group had collectively improved in all areas. After week one, the group completed just 83 walking laps and was able to manage 1,474 combined pounds.

After 12 weeks, the group completed 115 laps and was able to lift 1,630 pounds.

Its been challenging, Palmer said. I didnt realize how hard it would be to get back and into it after the chemo. But so worth it.

All six participants plan to continue working out regularly on their own.

Im committed to feeling good and getting better, said Jan Nascarella.

As the group instructors say goodbye to this group of Livestrong program participants, theyre looking ahead to helping others just like them.

We already have over 40 calls from people that want to take the class in the summer, Bryne said, noting thats far and beyond how many sign-ups they typically receive for a session. But were going to get creative. I have a few ideas. Were not turning anyone away.

Shannon Gallagher may be reached at sgallagher@enterprisenews.com.

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BBC News

How has the fitness video adapted to the YouTube age? - BBC News BBC News In the 1980s, Jane Fonda sold millions of workout videos. Now anyone can be an online fitness guru. and more »

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Instagram model Laci Kay Somers is shutting down rumors she was partying with Tiger Woods before his DUI arrest in Jupiter Island, Florida, on Monday.

Reports claimed the hot blonde was in Florida Sunday night, but she tells TMZ she was actually with her mom in L.A. In fact, she says has never met the golfer, nor had any communication with him whatsoever.

Tiger, who was involved in a cheating scandal in 2009, is dating blonde beauty Kristin Smith. The personal stylist was reportedly shopping at Neiman Marcus in Dallas when she heard about Woods arrest. A source told TMZ she said I knew it, I knew it, when she got the call, and began to cry.

According to a police report obtained by Extra, an officer found Woods asleep at the wheel of his 2015 Mercedes just after 2 a.m. The motor was running and the right blinker was flashing. Tiger had to be woken up, and told police he had been golfing in L.A. before admitting "he did not know where he was."

The officer noted the athletes speech was slow and very slurred.

Damage to the vehicle included two flat tires on the drivers side, scrapes and scuffs on the rear bumper, and the right rear tail light was out.

Tiger failed the field sobriety test, including the one-leg stand and nose touch. When asked if he understood the Romberg alphabet test (reciting the alphabet without singing or rhyming), Tiger responded, Yes, recite entire national anthem backwards. After the officer explained the instructions several times, he was able to complete the task.

Woods was taken into custody, where he took a breathalyzer test and blew zeroes.

The report notes that Woods was "cooperative, but described him as sluggish, sleepy, unable to walk alone.

Tiger released a statement, saying, I want the public to know that alcohol was not involved. What happened was an unexpected reaction to prescribed medications. I didnt realize the mix of medications had affected me so strongly.

Jupiter Police Department

According to TMZ, medications listed on the report include Solarex, Vicodin, Torix and Vioxx with a note that he had not taken Vioxx this year.

Palm Beach County Sheriff's Office

Tiger is due in court in July.

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Hot Fitness Model Denies Partying with Tiger Woods Before His Arrest - Extra (blog)

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Idalis Velazquez Courtesy of Idalis Velazquez

"I didn't know how to have a healthy lifestyle other than by training for competitions that I was no longer able to do. My body became weaker, and I also had poor nutrition habits," Velazquez told NBC News.

Her path back to health and fitness made her aware of the struggles of non-athletes and regular moms to get and stay fit. She became a certified fitness instructor so she could help them shape up. Now, her

Her workout schedule

Velazquez works out between four and six times per week and her fitness routines are between 20 and 60 minutes long.

"I prioritize strength training, functional movement patterns and complete three to four strength training sessions per week. I always do full-body routines that are metabolically challenging. I keep it challenging by using moderate to heavier weights and resting less in between exercises."

Her tips to help you make exercise a part of your lifestyle

Velazquez recommends focusing on using fitness as a stress reliever, an energy booster and more importantly, a way to feel stronger in everyday life. When you know that exercising is a great tool to living a healthier and more productive life and not merely as a way to burn the extra calories you ate or to fit into your skinny jeans you'll be more likely to stick with it and enjoy all the benefits.

"Keep your workouts simple and basic and focus on what you can do each day to connect with your body. Make it a goal to become a stronger and each week aim to do a little more. Whether you do 10 or 60 minutes a day, aim to do your best!"

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Want to Get Fit for Summer? 3 Latina Fitness Gurus Share What Works - NBCNews.com

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