ZICO (pronounced z-ee-ko) Coconut water tastes great and is incredibly healthy! Not only that, it’s one of the best drinks to hydrate the body. It also helps the body rid itself of toxins and aids in digestion. For a delicious & nutritious post-workout shake, try my “Pina Colada Protein Power” concoction, it’s perfect after a tough workout.


PINA COLADA Post-Workout Shake
8 oz coconut water
1 serving of vanilla protein powder
1 T crushed pineapple
½ banana
½ cup blueberries

Blend all ingredients with ½ c of ice and enjoy!

Health benefits of Coconut Water:
• Low in Carbs
• 99% Fat Free
• Low in sugars
• More nutritious than whole milk with less fat and no cholesterol.
• Better for you than orange juice as it is much lower calories.
• Contains more potassium (about 294 mg) than most sports & energy drinks (117 mg).

Chocolate SignatureZICO Coconut Water comes in a variety of flavors including Pineapple, Mango, Pomberry and their newest flavor Chocolate!  ZICO Chocolate contains 110 calories per 14 oz serving but that’s way less than a chocolate shake so, it’s a great healthy alternative! I made another great post-workout shake using new ZICO Chocolate that tastes like an Almond Joy candy bar…YUMMY!

ALMOND JOY Post-Workout Shake

7 oz ZICO Chocolate Coconut Water
7 oz water
1 serving vanilla protein powder
1 T almond butter
1 tsp dark cocoa powder
½ tsp Stevia

Blend all ingredients with ½ c of ice and enjoy!

Run, don’t walk to your nearest Sprouts or Trader Joe’s for a case of ZICO and try one of the recipes above today!

xoxo Fit Chica

CDC Designates Southern U.S. the “Diabetes Belt”

Today, March 11, 2011, 8 hours ago | Bob Curley

Researchers from the Centers for Disease Control and Prevention (CDC) have dubbed the American Southeast the “diabetes belt” for the region’s high prevalence of the disorder compared to the rest of the nation, Reuters Health reported March 8.

In the diabetes belt – which includes parts of Alabama, Arkansas, Florida, Georgia, Kentucky, Louisiana, North Carolina, Ohio, Pennsylvania, South Carolina, Tennessee, Texas, Virginia, West Virginia, and all of Mississippi – almost 12 percent of residents had the disease, compared to a national average of 8.5 percent, the report found. They were also more likely to physically inactive and obese.

“We have known for a long time that diabetes was more common in the Southeast than it was in the rest of the nation,” said Lawrence Barker, the lead author of the study. Identifying a distinct diabetes belt “allows us to identify areas where the need is greatest and where we can direct our attention and efforts to prevent and control diabetes,” he said.

The report will appear in the April 2011 issue of the American Journal of Preventive Medicine.

Reduce Muscle Soreness and Pain with Vitamin C & E

According to research conducted at Tufts University, taking Vitamin E before a workout helps reduce pain and inflammation that after an intense exercise session.

Reuters Health (04/23/2002) – A dose of vitamin E may ease that stiff ache some of us feel after a bout of exercise, according to the results of a study in healthy men. The study’s authors believe the vitamin acts as an antioxidant, mopping up the damaging byproducts of a strenuous workout. While the very physically fit may not need extra vitamin E after exercise, “if you are one to experience a great deal of soreness and fatigue after a workout–especially those people who do not always exercise habitually–vitamin E might be of benefit to help combat soreness and exercise-induced stress,”said lead researcher Dr. Jennifer Sacheck, of Tufts University in Boston, Massachusetts. Exercise is one of the healthiest activities possible, but even exercise has its down side. As the body increases its use of oxygen, byproducts of oxygen metabolism–called free radicals–can do damage to muscle tissue. This damage can result in soreness and fatigue after strenuous exercise.

Additional studies show that a combination of both vitamins C and vitamin E combined work extremely well in reducing muscle soreness and pain in the joints post workout. One of my clients swears by this protocol.

Vitamin C: Vitamin C is necessary for collagen synthesis and is a strong antioxidant. Research on vitamin C shows that it may have important effects in reducing pain and inflammation secondary to exercise. In one study 400 mg daily of vitamin C reduced post exercise pain and inflammation. In another the use of vitamin C increased recovery from demanding exercise.

Vitamin E: As well as being an antioxidant, vitamin E, has been demonstrated to reduce exercise induced muscle damage and muscle damage pain in arthritic patients. As shown in studies, both vitamin C and E are important in treatment of arthritic conditions, possibly by reducing oxidative stress. And both of these vitamins are also helpful in reducing muscle soreness secondary to exercise.

What supplements do you take to help ease muscle soreness after a tough workout?

Testimonial for TRX Training

I take pride in working with my clients, developing a personal relationship, and helping them achieve their goals. Read what one of my satisfied clients has said about my TRX classes!

“So there I was, at the WRONG end of my closet…not good. I’m turning 40 this year and am actually excited about it.  But, it was time to admit that I can’t fight Father Time forever. It was time to stop spending six months getting in shape and then letting it all go until those pants no longer fit, only to start all over again. I needed direction but couldn’t afford a personal trainer. Does that sound like an excuse? Not good enough? Well, I have two little kids and erratic work hours, making it really difficult to attend evening classes. That’s 0 for 2 so far. Did I mention I’m a night owl and HATE getting up in the morning to go to the gym? Three strikes. So that was it, right? Not so fast; all these excuses didn’t change the fact that I had three pair of pants (including the “mom” jeans) that fit me. Then, there were those two little kids at home who needed a good role model, not someone who would just keep buying new pants while ending up sick and frail before her time. Speaking of time…JUST IN TIME, Clarita found Jennifer Billings and TRX! No one and nothing else in this world could get me to the gym at 6:00 a.m.; but, just three classes a week for two months have me back at the right end of my closet! YAY!! I’m also stronger than I’ve been since my 20’s. The best part is that TRX is included in my Personal Best monthly dues! Am I using too many exclamation points? I can’t help it. Personal Best is the only gym in the South Bay that doesn’t charge extra for TRX. Since there are only 5 students per class, it’s really like having a personal trainer. Besides the fact that Jennifer is totally fun (EVEN at 6:00 a.m.!!), the small classes allow her to tailor the workout for those “extra special” areas. So, what are you waiting for?” 

Kara C.

If you are interested in getting in shape, working with the TRX, or just getting some information, send me an e-mail at jenniferb@dolphitness.com. If you would like to purchase your own TRX, click here or on the banner below:

TRX Booty Camp & TRX Goddess Abs at Heart & Pole

TRX® Suspension Training® What is TRX? TRX stands for Total Resistance EXercise. TRX Suspension Training helps you build total body strength, balance, flexibility, and core stability for people of all ages and fitness levels.

TRX Booty Camp Tuesdays and Thursdays (8:30 a.m. to 9:30 a.m.) Sculpt your legs and tighten your tush with this fun and challenging workout. TRX Booty camp will help you tone your abs and strengthen your upper body. Alternate between functional exercises using your own body weight and gravity for resistance and cardio blasts to burn tons of calories and get you in the best shape ever!

TRX Goddess Abs Tuesdays and Thursdays (12:30 p.m. to 1:00 p.m.) If you’ve ever seen a statue of a powerful Greek or Roman Goddess, you’ve probably noticed their finely chiseled abs. This workout focuses specifically on those abdominal and oblique muscles to give your core that extra challenge. No more muffin tops here! With this class you’ll soon have those Goddesses envious of you!

TRX Boot Camp Classes at Personal Best in San Pedro, CA

Jump start your metabolism while sculpting long, lean muscles using the TRX Suspension System. The TRX is a unique training tool that provides endless exercise options for all fitness levels using your own body weight and gravity as resistance. The design of the TRX allows you to transition fluidly from exercise to exercise and helps you increase your overall body strength, while improving balance, flexibility, and endurance. In this class, we will alternate between functional exercises and cardio-intervals to burn loads of calories and build a strong, stable core. All levels welcome. 

Spaces are limited so you receive personal attention. Only 2 spots left for February so sign up today!!

Classes meet Monday, Wednesday, and Friday from 6 a.m. to 7 a.m.

Two ways to sign up!
Sign up online by clicking below:

Located at: 643 W. 6th Street, San Pedro, CA 90731 

Or, send me an e-mail: jenniferb@dolphitness.com

Use the Law of Attraction and gain more self-esteem

What you believe and focus your attention on, whether it is positive or negative, will manifest in your life. In her book, “You Can Heal Your Life,” Louise Hay suggests this affirmation while looking in the mirror: “I love and approve of myself exactly the way I am.”  It is important for you to learn to love, appreciate and accept who you are, exactly where you are in your life.

via Use the Law of Attraction and gain more self-esteem.

The search for the perfect pant…I love lucy!

As a fitness professional, I have been on the hunt for a pant that fits and looks great, and is functional for all activities. The search is over!

 The Hatha Power Pant by lucy is the best pant I have ever purchased. I wear this pant while training my clients and for my own workouts (i.e. weight training, running, TRX Suspension Training, and yoga). What’s great about this pant is that it fits like a glove with its maximum compression. No more having to pull your pants up in the middle of class. The moisture wicking fabric wicks the sweat from your body so it keeps you cool and yet somehow keeps me warm even at 6 a.m. on a cold beach run. Another great feature is the hidden front pocket that’s perfect for holding a key or money for a coffee 🙂

But by far, the best feature for me was the length, at 5 feet tall finding a pant that I don’t have to hem is just unheard of. Well, lucy has pants in lengths for all sizes. So, if you’re tall (5’9″ and up), average (5’4″ to 5’8″) or, a vertically challenged individual like myself, you can grab a short pair (5’3″ and under). 

What’s really cool is that on their website www.lucy.com, when you click on a tab i.e. Bottoms, you see models wearing the pants and they turn 360° so you can actually see what the pants look like on a person. This is so much better than just a static picture where you really have no idea what the pants (or tops) look like on.

The Hatha Power pant comes in black with black piping, black with fuschia piping, and navy blue with turquoise piping. It also comes in a capri length!

I now own 2 pairs of the Hatha Pant and plan on getting another pair very soon. The only thing I would like to see is the black pant with red piping to match the beautiful Power Yoga Halter I have in red. Thanks so much lucy for these amazing pants! Keep up the good work!


Pros: Flattering, Functional, Sexy, Sturdy, Stylish
Cons: They are a little pricey at $88 but, you definitely get what you pay for and compared to other retailers i.e. Lululemon, these pants are more affordable and you just cannot beat the fit and quality of lucy.
Best Uses: General Fitness, Strength Training, TRX Suspension Training, Yoga, Pilates, Running, and Sports Training

Bottom Line: I would highly recommend these to my friends and clients.

Rating (Out of 5):
Fit: ★★★★★
Long-Term Likeability: ★★★★★
Price: ★★★★ (you get what you pay for so they’re worth it)
Meets Expectations: ★★★★★
Overall: ★★★★★

What is Kombucha?

  Kombucha (pronounced kom-BOO-cha) is a handmade Chinese fermented tea. Some people think of it as a tea others call it a magical elixir.

I came across Kombucha (produced by Millenium Products) at my neighborhood Sprouts Farmers Market. The pretty colored labels caught my attention so I decided to try one. I was feeling a little under the weather and had no energy. Well, that all changed after just a few sips. Suddenly, I felt like I had more energy; in fact, I felt quite perky. It was like I had just been given a B-12 shot or something.

Kombucha is loaded with probiotics, amino acids, and antioxidants. All of these combine to restore balance and vitality in the body. It supports digestion, metabolism, immune system, appetite control, liver function, etc. I can tell you that I swear by it. I’ve used it myself when I feel even the inkling of a cold coming on and since I’ve started drinking it, I have not been sick. Well, I take that back, I ran out of Kombucha for a couple of weeks and sure enough, I got an upper respiratory infection. I immediately went to the store and picked up several bottles in a variety of flavors and drank one to two per day. I definitely attribute my quick recovery to the Kombucha. During my battle with insulin resistance, I had to daily injections of medication which made me very nauseous, I drank Gingerberry to combat that feeling and it worked like a charm. Hmmm…I bet it would be great to help curb the effects of a few too many at one of the many holiday parties I’m sure you’ll go to ;-o

The creator of Kombucha, GT Dave, started bottling Kombucha after his mother’s success from drinking it during her battle with breast cancer. GT was touched by how Kombucha had helped his mom and was inspired to begin making it from the kitchen of his house. Being only a teenager he had no business plan, just a desire to share this gift with anybody who could benefit from it. Millenium Products mission statement is:

“To combine the wisdom of ancient medicinal foods with the resources of the modern day to create products that uplift and enlighten the health of all those who enjoy them.”

Like GT, I believe in the healing power of natural remedies. Our bodies are subjected to so much toxicity; environmental, emotional or dietary impurities weaken and compromise our immune system. And I believe that drinking Kombucha helps boost the immune system and detoxifies the body. Like the bottle says, rejuvenate, restore, revitalize, replenish, regenerate, and that is exactly what Kombucha does.

Well, I can tell you that I’m 100% sold, Kombucha IS a MAGICAL ELIXIR.