• 4:30 A.M. I am summoned from sleep by birds singing outside of my window. I pause to thank God for everything–and I do use the word “everything” when speaking with Him…just to cover my bases. A little H.I.P. (High Intensity Praying) perhaps?

• 4:45 A.M. I drive to the gym with the windows down soaking in the fresh morning air. Coffee in hand. Only green lights illuminate my path.

• 5:00 A.M. With iPod in place, I immediately pick up my favorite fat burners in the gym: Free Weights.

• 5:30 A.M. I grab my water bottle and make a quick dash to a much needed group therapy session (also known as spinning).

• 7:00 A.M.  After the drive home and a shower I sit quietly on my back porch with a protein shake, of course. I review my daily “To Conquer” list allowing the morning breeze to dry my hair.

• 7:15 A.M. I smile as I look down at my dog curled up next to my bare feet, a gentle reminder of the benefits of running a small business…the casual dress code and the simple fact that everyday is bring your dog to work day.

Life is good.

Now I really must go…have a great morning!

You know how they say a picture is worth a thousand words?

This image of a 250 pound woman vs a 120 pound woman speaks volumes…

Now I really must…run.

There’s a time and a place for comfort food. But the time for comfort food cannot be every single day or the place of the said comfort food could end up being stored as uncomfortable body fat.

So I ask you…What is your comfort food? Is it peanut butter? Ice cream? Alcohol? Nachos? Pizza? Mashed potatoes? Shopping? Smoking?

And why don’t carrots and broccoli call out to me when I need comforting?

Anyway…

This week I’ve discovered yet again that food isn’t the answer to a bad day but…

…try it. It’s delicious.

Now I really must go to the gym…it’s time to eat!

Dear Ford Motor Company,

I read the announcement last week that you are developing a heart rate monitoring seat. Hmm, interesting! I suppose this concept benefit people with heart conditions and/or road rage one day.

Since you are already working on this “in-car health and wellness solution” I thought I might toss out a few other ideas to add to your product development pipeline that promote healthy eating and exercise, for example…

• Jumper cables that convert into jump ropes. This concept would require no additional junk in the trunk but could eliminate some, if you know what I mean.
• A breathalyzer that detects when someone has one too many french fries. If the driver fails the first test, he or she would be required to run, bike, or jump rope (see previous bullet) for 15 minutes before the engine starts.
• A GPS identifier that tracks when the car is within 10 feet of a fast food drive-thru window and immediately sends a signal to roll up the driver-side window and lock the door.
• Non-optional built in bike racks to support “out-of-car health and wellness solutions”
• A scale built into each seat. Just kidding. Don’t do this. Don’t ever do this.
• A water filtration system. Good luck with this one.

Let me know if you have any questions or would like my assistance rolling out these ideas. Together Ford and Fitness & Spice can keep America moving forward.

Now I really must go back to work so I can af-FORD to buy this car one day.

My best,

Joanna Sutter, Chief Mover & Shaker, Fitness & Spice

David Letterman and I have a lot in common. For example:

• We share the same birthday.
• We both do an occasional Top 10 List.
• And we both do Stupid Human Tricks.

Stupid Human Tricks, you ask? Yes, I answer. Really stupid ones.

Just this week I decided to challenge myself in the weight room and maybe just maybe I went a little too far. You know those inner and outer thigh machines (AKA abductor/adductor machines)? Some trainers love them others think they are a waste of time, a debate you can have with your own trainer if you’d like. But let’s get back to my story…

Instead of lifting the amount of weight on the ole inner and outer thigh machines that I normally do, I decided to see if I could lift the entire stack of weights which is twice the amount or greater. The answer? I can.

But just because I can doesn’t mean I should. I haven’t walked the same since and I’m beginning to think I never will.

The moral of my story? Don’t attempt any stupid human tricks of your own over the long weekend. Be safe out there.  Unless of course you want to make like Steven Tyler and Walk This Way.

Now I really must go do some foam rolling otherwise it’s going to be a…wait for it…Late Night.

What do you get when you take the best parts of a medicine ball and mesh them together with the squish of a beanbag and the bounce back of a stress ball?

U got it!

No really, that’s the answer. You get a Ugi (U got it!) ball and a 30-minute workout you can take anywhere and look good doing it, too. And not just “a” workout, a portable-cardio-core-and-resistance workout all wrapped up into one.

Check out this video and see what I mean:

(NOTE: If you’re viewing this on the Fast Track To Fat Loss website, here’s a link to the video: http://youtu.be/0xRQJ3tPJvw)

For a fast, fun and challenging workout, I’m all over Ugi.

Want one, too? Ugi is offering a 15% discount on all orders now through May 25th when you enter the code FITBLOGGIN at checkout. You want it? U go get one right here: www.ugifit.com.

Now I really must go thank MizFitOnline for introducing me to Ugi and let her know that Girl, U got it going on!

Yesterday I spent entirely too much energy thinking about how much money I spend and how (seemingly) little I have to show for it.

So today I’m turning the tables and am going to spend my energy focusing on the things I take for granted that don’t cost a thing like these…

10 Free Healthy Living Gifts

1. Water. (Free tip: Next time your at Starbucks ask a barista for some ice water it’s free and triple filtered from what I’m told. Who knew?)
2. Vitamin D. (Hello, Sunshine!)
3. Playground workouts. (Here’s a great article on mensfitness.com if you need some ideas)
4. Jump rope. Don’t have one? Skip it. No, really, skip!
5. Walk the dog. Don’t have one? Take mine. No, really.
6. Run the stairs at your local high school track. No school in sight? Go climb a tree or a hill.
7. Spring cleaning.
8. Volunteer. It’s good for your heart and it’s priceless.
9. Have a heart to heart talk with a friend or sole mate.
10. Sleep.

Now I really must go get some rest so I have the energy to count my blessings and pay attention!

Ingrown toenails are neither funny nor sexy. I know this because I have one and it does not have a sense of humor or does it look good in even in the cutest of sandals.

So what have I learned from this ingrown toe situation?

• I will never take my feet for granted again. Probably.
• I have never had a better excuse to go shoe shopping in my entire life because surely my old shoes are to blame, right? Right.
• Soaking the big guy in warm water and epsom salt for 5 to 10 minutes seems a few times a day seems to help.
• If not treated properly it could lead to having your toenail removed (GASP!) and/or nasty infections according to Dr. Google.

And last but not least, I learned it is entirely possible to get a good lower body workout even while nursing this nasty injury. Why? Because it forces you to push through your heels so your poor aching toe does not push against the front of your shoe. I guess I should be pushing through my heels anyway during moves like squats, single leg bridges, deadlifts, and even climbing the dreaded revolving step mill as it engages the ole glutes and hamstrings rather effectively. I should know because after yesterday’s workout this ingrown toenail has proven to be a pain in my butt, literally and figuratively.

Have you had an injury recently? What have you learned from it, you poor thing!?

Now I really must go back to Google to continue my research for the ultimate pedi cure.

We all know it’s a requirement to eat Mexican food on Cinco de Mayo. So do that.

But maybe, just maybe it should also be a requirement to do a 5 by 5 workout in celebration of the 5th day of the 5th month of the year.

Want to join me for a quick and spicy Cinco de Mayo workout? Si? Then…

Pick 5 exercises, grab some weights or a resistance bands, and do 5 sets of 5 reps.

For example, here are the 5 exercises I picked for my full body workout today:

1. Deadlift

2. Overhead press

3. Squats

4. Rows

5. Lunges

Do 5 reps of each exercise and repeat the circuit 5 times.

Ai yai yai!

Now I really must go take a siesta…I’ll see you to-Mayo!

2. Enjoy the Journey. Kate did not sprint to the alter, in fact, I heard it took her 3 and a half minutes to walk down the aisle, granted it was a pretty big church, but still. She took the long walk and soaked in the surroundings. How often do you do that?

3. K.I.S.S. Sure, smooching is probably good for a little adreneline rush, which is probably why Will and Kate did it twice publicaly the day of the wedding (rebels!), but it’s also a bit of a stretch a reminder to K.I.S.S. (Keep it Simple Sweetheart) when it comes to nutrition and fitness. Don’t overthink it, just do it.

4. Drown out the noise. I love this photo of the little girl covering her ears on the balcony of Buckingham Palace during one of the biggest photo opportunities ever. Do you ever get information overload when it comes to diet and exercise advice? I know I do. Sometimes I find it necessary to turn down the volumes (and volumes) of healthy-living content I read and listen to so I can pause and tune into what my body is telling me.

5. Celebrate! Every now and again take time to give yourself the royal treatment. Dress up, polish your tiara, do a few cartwheels, and most importantly, eat cake!

Now I really must go shut off the TV, get off my royal highness, and maybe enjoy a spot of tea!