Category Archives: Nutrition

Summer is here and it is HOT!

The sun is shining, the birds are chirping, we know you’ve been working on that summer body all year and we know you are going to maintain that routine over the next few months. We want you to make sure you’re really taking care of yourself. So here’s a couple of things we hope you keep in mind during your summer sessions!

  1. Don’t wait for your thirst to tell you to drink

In the intense summer heat, you’re losing water the moment you start perspiring. Don’t forget that even when you are doing water activities, you are still sweating so it’s important to have water on shore or by the side of the pool too. Keeping a full glass or bottle of water with you at all times will always help keep you feeling your best! Check out this article from WebMD ( ) that goes over 6 reasons to drink water and take note of the 5 tips at the end of the article to help you drink more!

  1. Don’t protein-load directly before your workout

According to a study published by the journal Medicine & Science in Sports & Fitness ( ), the wisest decision for pre-workout intake on a hot day is to go with a sports drink over ice. The sodium from the sports drink will help your body retain lost fluids from sweating and cool down your internal body temperature so you can last a little longer than the person just drinking water alone in class. If you eat a high-protein snack directly before working out, your body goes into “work-mode” to digest the food that you have just ingested which, in turn, raises your core temperature. On a hot day, who wants to make things more complicated by raising your core temperature and your external temperature at the same time? Instead, try eating about an hour before your workout to ensure you’ve got the nutrients you need.

  1. Don’t ignore that comatose feeling

It’s 85 degrees outside and halfway through your work out and all of the sudden you start feeling like your trudging through mud, it’s time to sit down because you may be suffering from heat exhaustion. Give your body time to adjust to the summer temperatures. When it first starts to get hot, take your workout down a notch and save the longer endurance routines for cooler days. If you’re not sure what heat exhaustion really easy, make sure you go to the Mayo Clinic website ( ) so that you can be prepared and hopefully it doesn’t happen to you this summer!

Keep up the good work and take care of yourself out there!


Mid-Day Snacks that Keep the Metabolism Going Strong

Let’s face it; we all know that eating healthy not only enhances our quality of life.  But did you know that choosing healthy mid-day snacks could actually combat your cravings for sweets?  That’s right, not only will healthy snacks help bad temptations be ignored, but you’ll also feel full and your metabolism will continue to go strong, increasing the number of calories you are burning.

While trying to maintain a healthy diet its important to remember that in order to prevent large dinner portions, you need to avoid long periods of not eating.  That’s right, looking at the clock and thinking ‘diner is only two hours away – I guess I will just wait’, is in fact sabotaging the amount of dinner you consume.  Instead of holding off, grab a healthy mid-day snack that is rich in fiber and protein.  Whole grains, yogurt, nuts, fruit, vegetables, and legumes will keep you satisfied and keep your body burning calories.  Especially when the majority of us are at our most sluggish, mid-day!

According to recent studies, blood sugar dips three to five hours after eating, causing our bodies to natural feel tired and run down as well as slowing down our metabolism. Eating small, frequent snacks will help normalize blood sugar and keep your metabolism going strong. Some great, quick, and easy healthy mid-day snacks include:

  1. Celery with Natural Peanut Butter – this combination is packed with vitamins, minerals, and healthy unsaturated fats, the peanut butter will also help with cravings since it contains fiber for healthy digestion.
  2. Sliced Cucumbers with Yogurt – this healthy mid-day snack provides a serving of milk and cultures, which will help keep you going in the later afternoon.
  3. Pumpkin Seeds – unsalted of course, but these little babies are packed full of magnesium, which strengthens bones, improves circulation, and helps to alleviate excess water retention, leaving you feeling less bloated.
  4. Sweet and Spicy Cashews – the spicier – the more calories you’ll be burning!  Cashews have a lower fat content then other nuts, approximately 82% of their fat is unsaturated fatty acids, and 66% of that content is heart-healthy monounsaturated fats, similar to those found in olive oil.
  5. Mozzarella String Cheese – this on the run snack will supply you with a fifth of your daily calcium, and daily calcium can actually increase the number of calories being digested.

Remember, half the battle to maintaining a healthy diet is proper planning.  Make sure you plan ahead and have easy, quick access to healthy mid-day snacks that will help you avoid those sluggish late afternoon hours and keep your dinner portions to a healthy size.


It’s about to get a whole lot better

When you think of Tae Bo® Fitness, what comes to mind?  To the average person it is the original total body workout.  To the dedicated fitness enthusiast it is an amazing exercise program that has been proven to work.  To the certified instructor it is the number one fitness family in the world.

We understand that the astronomical growth and expansion of Tae Bo® Fitness over the years has left some of our faithful followers feeling displaced.  We want you to feel secure in knowing that Tae Bo® Fitness is dedicated to the success of all members of our fitness family.  The corporate office is constantly working to improve, not only the quality of our workouts, but also the camaraderie among our certified instructors, as well as the overall strength of the Brand.

Tae Bo® Fitness is in the process of upgrading our instructor certification program to do just that, bring our fitness family closer together!  We are still in the process of completing these program changes, which are due to be implemented this summer, following the 2015 Elite Conference, but rest assured they are for the better!

By ‘better ‘we mean that the corporate office is making it more beneficial to become a certified instructor, more cost effective to maintain current certification, more rewarding to continue advancing personal skills; and much easier to access regularly updated instructor resources that will enhance the Brands overall success.  More importantly though, we guarantee all of our certified instructors will once again feel like a member of the Tae Bo® Fitness Family.

In addition, the corporate office is in the process of redesigning our monthly instructor membership program (TBM) to provide easy access to updated instructor content that will enhance personal technique as well as instructor skills. Furthermore, we are redefining the requirements to maintain current instructor status and we are also preparing to film brand new content for Tae Bo® TV and YouTube. You are not going to want to miss out – the fitness family for the best, the original total-body workout – is about to get a whole lot better!

Let’s Talk About Stress

Let’s face it – life can be stressful. Whether it is from having a high-power career, a demanding boss, a rocky marriage, misbehaving kids, or an unplanned personal expense that pops up at the worst moment – we all have to deal with stress at one time or another. How we do so will ultimately affect the toll that each stressful situation we encounter has on our bodies as well as any lasting repercussions.

For example, I’m sure we all know that regular exercise is great in helping our bodies fight back against the harmful affects of stress. But did you know that certain foods could actually be helpful as well? That’s right a new study has revealed that certain foods can actually help our bodies recover from the affects of stress as well as helping to ward off the long term effects left behind that can leave you feeling run down, over whelmed, and even depressed.

An easy and great stress-relieving snack is Oatmeal with Berries and Walnuts. The oats in the oatmeal are packed with Vitamin B that can help to stabilize your mood, berries will provide a healthy does of Vitamin C to help keep the stress away, while walnuts are a great source of happy-boosting Omega-3’s. This snack is not only good for you; it’s quick, easy, and great on the go!

If you feel your stress level rising before your lunch break – it might be in your best interest to adjust your lunch plans to include a Salmon Sushi Roll with Brown Rice. Salmon is a fatty fish that contains high levels of Omega-3 fatty acids, which are known to benefit the heart and help protect it from stress-reduced diseases. In addition, opting for brown rice over white rice adds a complex carb to your meal that your serotonin levels will get extra calming resources from.

Another all time favorite, that is actually good any time of the day, is a Kale Smoothie, or any other smoothie that has a dark green, leafy vegetable as its base. It is a great source of antioxidants and fiber which can provide a much needed energy boost to help you increase productivity and decrease anxiety, allowing you to focus on something other than your current stressful situation.

And for those of us who crave sweets every moment of the day, especially when faced with stressful situations – your sweet tooth is actually helping your body fight stress. That’s right, dark chocolate has been found to have many wonderful health benefits – but recently added to the list of its positives is that dark chocolate prompts the brain to release endorphins and can lower blood pressure. So, by all means when your body is telling you it needs chocolate – it probably does.

As with all food, moderation is key. Over indulging will not help fight the stress more then a healthy sized portion, but including foods like these into your diet when you are under additional stress will help alleviate any negative effects your body might be experience. In addition, if you include regular Tae Bo® Fitness workouts in your lifestyle, you will have the power and the fuel to fight stress head on without jeopardizing your health.

Healthy Brunch Bites

The biggest holiday season has passed, but we still have a few that we can’t forget about.. Easter is in a week and a half (yikes!), Mother’s day is a month after and then Memorial day just after that! That’s a lot of opportunity to eat those deliciously hearty brunch meals with family and friends. Since we know you don’t want to completely throw your healthy lifestyle out the door, here are a few healthy brunch bites to keep you and your loved ones on the right track!

Mini Frittatas



Nonstick vegetable oil cooking spray

8 large eggs

1/2 cup whole milk

1/2 teaspoon freshly ground black pepper

1/4 teaspoon salt

4 ounces thinly sliced ham, chopped

1/3 cup freshly grated Parmesan

2 tablespoons chopped fresh Italian parsley leaves


Preheat the oven to 375 degrees F.

-Spray 2 mini muffin tins (each with 24 cups) with nonstick spray.

-Whisk the eggs, milk, pepper, and salt in a large bowl to blend well.

-Stir in the ham, cheese, and parsley.

-Fill prepared muffin cups almost to the top with the egg mixture.

-Bake until the egg mixture puffs and is just set in the center, about 8 to 10 minutes.

-Using a rubber spatula, loosen the frittatas from the muffin cups and slide the frittatas onto a platter.

Serve immediately.

Apple Muffins



Cooking spray

1/4 cup chopped pecans

3/4 cup plus 2 tablespoons packed brown sugar

1/2 teaspoon ground cinnamon

1 cup all-purpose flour

1 cup whole wheat pastry flour

1 teaspoon baking soda

1/2 teaspoon fine salt

1/4 cup canola oil

2 large eggs

1 cup natural applesauce

1 teaspoon vanilla extract

3/4 cup low fat buttermilk

1 Golden Delicious apple, peeled, cored and cut into 1/4-inch pieces

Preheat the oven to 400 degrees F. Coat a 12-capacity standard muffin pan with cooking spray.

-In a small bowl, mix together the pecans, 2 tablespoons of the brown sugar and the cinnamon.

-In a medium bowl, whisk together the all-purpose and whole wheat flour, baking soda and salt.

-In a large bowl, whisk the remaining 3/4 cup sugar and the oil until combined. Add the eggs, one at a time, whisking well after each addition. Whisk in the applesauce and vanilla.

-Whisk in the flour mixture in two batches, alternating with the buttermilk. Whisk just until combined. Gently stir in the apple chunks.

-Pour the batter into the prepared muffin pan and sprinkle with the pecan mixture.

-Tap the pan on the counter a few times to remove any air bubbles.

-Bake until a wooden pick inserted in center of one of the muffins comes out clean, 20 to 25 minutes.

Let cool on a wire rack for 15 minutes. Run a knife around the muffins to loosen them and unmold. Cool completely on the rack.

Crunchy Zucchini Rounds



2 zucchini

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 ounces sun-dried tomatoes, packed in oil (about 24)

3 ounces goat cheese

2 tablespoons chopped fresh chives

2 tablespoons extra-virgin olive oil

-Slice zucchini into 1/4-inch-thick rounds. (You should have about 24 slices.)

-Lay out on large platter; season with salt and pepper.

-Place a sun-dried tomato on each slice

-Top each tomato with a pinch of goat cheese

-Sprinkle tops with chopped chives

-Drizzle with extra-virgin olive oil



The Early Bird Gets The…….WHAT?

Have you heard the saying, ‘the early bird gets the worm’? Well, at Tae Bo® Fitness, the early bird now gets something a whole lot better! That’s right, Tae Bo® Fitness has implemented an early bird program that rewards current and potential instructors who plan ahead! It’s simple and it’s available to everyone. Simply log onto, select the camp you want to attend during the early bird period and receive $50.00 off of your certification purchase! The early bird program works on Basic Certification Camps, Advanced Certification Camps, and Specialty Certification Camps! Early bird pricing is available on all posted camps up until two months prior to the camp date – planning ahead for your future has never been more rewarding!

With several different options available for assisting with obtaining, maintaining, and advancing your instructor status – being a certified instructor within the number one fitness program has never been easier or more cost efficient. Tae Bo® Fitness has discounts available on all camps from the time they are posted until the day of the camp! We offer Early Bird pricing on ALL certification camps purchased more than two months prior to the camp date. Once the Early Bird pricing is no longer available we have the Elite Instructor’s Promo Code that provides a 10% discount on Basic Certifications and Challenges and current T.B.M. members get 10% off of every Advanced or Specialty Course purchased through their membership. But wait there’s more! Certified Instructors also have the ability to purchase a certification extension to maintain their current certification until they are able to attend a certification camp. What is your future worth? There is no better time then now to invest in you and your Tae Bo® Fitness career!


Bring On The Winter Foods

It’s definitely wintertime and putting the holidays to rest can be stressful and depressing, especially during the cold and gray winter months. Not to worry though, this is the time of year when eating your way to a better mood is actually acceptable! Well, that is if you are indulging in winter super foods that has been shown to fight depression and lift your spirits.

Topping the list are the ‘dark leafy greens’ that are at their nutritional peak during winter; such as spinach, kale, collard greens, and chard. These veggies are high in potassium, magnesium, and calcium, all of which help to maintain the bodies sleep cycles, restore tired muscles and regulate stress hormones. Having one to two cups a day will help get you into a good mood, naturally.

Eating peas and greens is a New Year’s Day tradition in the south, but everyone might want to take part in it throughout the winter months this year. After all, a half a cup of ‘black eyed peas’ a day, paired with collard greens makes for a fiber rich, high folate, super food which works wonders to fight depression as well as bring good luck; according to the old Southern tradition.

Another winter miracle food high on the list is ‘mushrooms’. They are packed with niacin and riboflavin, both B vitamins that are known to increase good moods. Eating half a cup a day can help replenish your vitamin D supply during cold, dreary, winter months, naturally increasing your good mood.

Another great food to snack on this winter is ‘pumpkin seeds’. They are one of the richest sources of tryptophan. Tryptophan is needed to produce serotonin, which encourages happy and relaxed feelings. The best part is that pumpkin seeds are versatile, they can be added to salads, granola, or simply snacked on alone. Plus, they are a great on the go snack.

‘Walnuts’ are a typical holiday nut that contains omega-3 fatty acids, a good-for-you fat source that naturally boosts moods. Walnuts can also help you sleep better during cold winter nights. Remember, it is easy to over indulge in nuts, so keep your portions down to a handful or an ounce and a half.

Closing out our list of winter foods are ‘citrus fruits’, oranges and grapefruits more specifically. They are both in season during the winter and are excellent sources of Folate and vitamin C. Eating one or two citrus fruits a day will provide the most benefit in escalating a good mood.

If you’re looking for a way to bust out of the winter blues, look no further! As with any dietary changes, consult your physician first. Another great way to fight off the winter blues is exercise! That’s right, exercise is another natural way to boost your mood and fight depression. Log onto and find a Tae Bo® Fitness class near you and kick the winter blues out of your day.

How Soda Impacts Your Health!

Have you ever wondered how soft drinks effect your health? At Tae Bo® Fitness we recommend that you cut them out of your diet completely! Your mind and body will thank you for it.

See the chart below for the disturbing facts and their sources!

click image to enlarge


Don’t Stress!

You may think illness is the cause of that excruciating headache, your frequent insomnia or your decreased productivity in general. Did you ever stop to think that the amount of stress you are under is the cause of these concerns?

There’s good news and there’s bad news. The bad news: everyone has stress in their life and it is not ever going to leave… The good news: it does not have to affect you to the extent that you might be letting it!

Here are some helpful hints to keeping stress from getting the best of you–

GO! – That toxic mixture of Adrenaline, Cortisol and Norepinephrine that has reached its peak and is now running like a stampede of wild boars through your body will be incinerated by getting up and getting physical! Run, jump, dance, stretch- ANYTHING! Raising your heart rate and working up a sweat will force your mind to focus on regulating your entire body and calm the portion of your mind that is causing you distress.

SLEEP – Science has shown that people can survive longer without food than without sleep. When a person does not get enough sleep, they are less patient and easily agitated. Maintaining a regular cycle consisting of 7-9 hours of sleep every night will help when you are confronted with your day-to-day stresses simply because you are not tired. How painless is that?!

ACKNOWLEDGE TO CHANGE – Practice the art of identifying stress and notice how your thinking can contribute to that stress.
Ask yourself these 4 questions:

1. Is it true? (Yes or no. If no, move on to 3)
2. Can you be absolutely positive it is true? (Yes or no)
3. How do you react when you believe that thought?
4. Who would you be if you didn’t believe that thought?

By identifying the source of your stress and acknowledging your reactions and/or feelings, you are giving yourself the opportunity to grow beyond your deepest concerns. For every action there is a reaction. If you don’t like your reaction or the way something made you feel the last time, you now have the freedom to change it for the future.

It is easier said than done and stress is a constant battle for anybody, but there are millions of ways to ease the struggle. Who knows, maybe these tips will really help you as much as they have helped others!


Come out and join Tae Bo creator Billy Blanks, at Bayside Marketplace in Miami on May 10th! Billy will be offering 2 free Tae Bo classes, along with fitness tips from Hollywood physique expert Eric the Trainer, and many local fitness providers. Sampling booths, workouts, music and more!