Archive for June, 2012

Top 25 things that you should not do in a group fitness class!

June 22, 2012

I have been teaching an average of 25-32 group fitness and dance classes since 2001. With that stated, I have seen my share of not-so-good behavior from adults. There is something about the environment of a group fitness class that sometimes bring up crazy emotions in us. Often times, class participants are nervous, self conscious, uncomfortable, excited, you name it.
After reading a blog about what not to do in the weight room, I decided to share my Top Group Fitness “Donts”! Feel free to share – especially with anyone that you know that has been guilty of some of these! Here goes:

1. Don’t come to class with a bad attitude! – You can and will block your success by doing so. If you think you can’t do something, you are giving yourself permission to prove yourself right.

2. Don’t come to class late. -It is unsafe to miss the warmup and stretch portion of a class. The risk of injury is raised drastically by doing so. You also may miss out on important instructions that are given out during the intro.

3. Don’t wear clothes that cause wardrobe malfunctions – If you know your pants don’t stay up, don’t wear them to a class where you will be moving a lot. The same applies to bad bras.

4. Don’t stand in front of or under the speakers and complain that the music is too loud.- Find another place in the class.

5. Don’t stand in front of or under a fan and complain that the temperature is too cold. – See the solution above.

6. Don’t get in the back of the class and complain that you can’t see or hear the instructor. – See the solution above.

7. Don’t think that you have a ‘spot’ in the class. -Most people have a place that they prefer being in. However, if someone else gets it first, it is not your spot.

8. Don’t bring your ( non participating) kids to class ( unless you know that they can be 100% quiet and still if they are placed in a safe spot to the side or back AND the facility authorizes it.) – To do otherwise is inconsiderate to other participants and the instructor.

9. Turn off your phone in a quiet class like yoga or pilates. Don’t talk on your phone. – Need I say more?

10. Don’t come to yoga or pilates on a full stomach. – Can you say ‘puke’?

11. Don’t skip the cool down portion of the class. – This is equally important as the warmup portion.

12. Don’t disrespect your instructor by doing your own thing. Group fitness is just that- group fitness. If you don’t like what the instructor is doing, work out on your own outside of the class. Please Note: I am not talking about modifications for the sake of safety or limitations.

13. Don’t bring your negative ‘friends’ to class with you. – This is like going clubbing with the unattractive woman that wants to leave early because all of the men are ignoring her. They will try to sabotage you. They will heckle you and try to get you to leave. If only I had a dollar for every time I have seen this scenario played out…….

14. Don’t come to class and try not to sweat- If you are trying to preserve your hair or makeup, today is not a good day for you to take group fitness- especially from me because I show no mercy! LOL!

15. Don’t expect to be a master the first (or second) time you take a class. My first step class was a total disaster! However, I was teaching step aprx six weeks later. Keep coming and it will become easier.

16. Don’t talk during class if it causes disruption or distraction- especially in a yoga class. – Need I say more?

17. Don’t take a class being unwilling to step out of your comfort zone. – This is a major no-no with The Fitness Diva! Nothing is worse than seeing a woman pick up 3 lb weights in a class but she walks out with a 10 lb Coach bag. The greatest benefits are reaped when we go that extra mile. We never become stronger if we are not willing to be u comfortable. What doesn’t kill us makes us stronger. If we are willing to withstand a little bit discomfort today,it can spare us a lot of discomfort tomorrow………

18. Don’t come to class with an unchecked ego. – This is group fitness- not a competition. I have seen people injure themselves by trying to outdo someone else in the class. Men can be especially guilty of this when the instructor is a woman. Sorry guys! I gotta put you on blast for this one ! 🙂

19. Don’t stereotype the class, instructor,or the participants. – At 216 lbs, I was kicking butt ( I was heavy because of my sugar addiction. That had nothing to do with my stamina.) My Zumba class that follows me the best and goes the hardest is 90 % Caucasian ( So much for the ” They” can’t dance myth). My strongest student in one of my yoga and pilates classes is an 82 year old woman. ( She can hold a plank for over 2 minutes). I see myths debunked everyday. That is why I don’t except excuses.

20. Don’t make excuses. – Excuses are the nails that are used to build a house of failure. Please see Don’ts 1 and 19……

21.Don’t expect a class to be ‘watered down’ to accommodate the minority of the class. While a good instructor offers modifications, majority rules.

22. Don’t think that people are watching you. – They are probably watching the instructor and so should you! Relax and put that energy into your workout.

23. Don’t ignore safety cues from the instructor. – Need I say more?

24. Don’t come to class when you have a cold. – Need I say more?

25. Don’t quit- If you are not willing to fight for health and longevity, what will you fight for? Before you quit a class, ask yourself if you have exhausted all of your energy or are you quitting because you are simply not willing to push any further in order to complete the class.

I could go on, but those are my top 25. If you would like to check out one of my classes in the Metro Atlanta area, go to: You can also stay plugged in to my Facebook fitness page: LaWanda The Fitness Diva. You can get a sample of my Zumba classes on You Tube. Simply type in ” Aerobics Delivered or LaWanda The Fitness Diva. Gotta run! I have a class to teach! 🙂

Warmest regards,

LaWanda ” The Fitness Diva”



Nutritional info ( and recipes)for Arbonne Essentials Vegan Protein Shakes

June 14, 2012

Below, is the nutritional info ( and lots of recipes ) for the Arbonne Essentials protein powder. I have been drinking these since May 2011 and I love it!

ARBONNE Vegan Protein Powder
Supplement Facts
Serving Size 2 scoops (42 g
Servings Per Container 30
Amount Per Serving % Daily Value†
Calories 160
Calories from Fat 35
Total Fat 3.5 g 6%
Saturated fat 0 g 0%
Trans fat 0 g
Cholesterol 0 mg 0%
Total Carbohydrate 13 g 4%
Dietary Fiber 1 g 4%
Soluble fiber 1 g
Insoluble fiber 0 g
Sugars 9 g
Protein 20 g
20 Vitamins and Minerals
Stevia (leaf) extract (95% Steviosides) 176 mg
INNE R G-PLE X 37.5 mg To support energy and metabolism Coenzyme Q10, Alfalfa (leaf) powder, Kelp powder, Ginseng (root) powder
Arbonne Protein Matrix Blend 20 g **
Pea Protein
Cranberry Protein
Rice Protein
Commonly Asked Questions
1. Do they contain gluten?
There are 2 guidelines that determine if a product is “gluten free”
Rule 1 – It requires ingredients not containing wheat, barley and rye in the ingredient names.
Rule 2 – Detection unit of gluten is less than 20 ppm. All of Arbonne’s nutritional and personal care products are not at 19 ppm, not 10 or 3; they are non-detectable!  
2. Do they contain dairy?  NO
3. Do  they contain soy? NO
4. Do they contain artificial sweeteners?  NO
5. Do they contain refined sugar? NO
6. Do they contain high fructose corn syrup? NO
7. Do they offer 100% amino acid score? YES
Arbonne’s protein shakes contain 20 grams of vegan protein from highly absorbable and easily digestible pea, rice and cranberry protein. The arginine content of pea protein is one of the highest of all commercially available proteins. Arginine contributes to wound healing and enhanced immune responses.
Unlike other vegan products Arbonne protein shakes offer a 100% amino acid score.
Amino acid content per serving:
Alanine > 870 mg
Arginine >1,800 mg
Aspartic Acid > 2,400 mg
Cysteine > 210 mg
Glutamic Acid > 4,000 mg
Glycine > 810 mg
Histidine > 520 mg
Isoleucine > 930 mg
Leucine > 1,720 mg
Lysine > 1,520 mg
Methionine > 220 mg
Phenylalanine > 1,100 mg
Proline > 870 mg
Serine > 1,110 mg
Threonine > 770 mg
Tryptophan > 190 mg
Tyrosine > 770 mg
Valine > 1,000 mg

Protein Shakes Pure Safe and Beneficial



The Arbonne Difference
A matchless proprietary fusion of the finest raw plant-based proteins

What makes Arbonne Essentials so spectacular? Each ingredient is exceptional alone, but when selectively combined in a revolutionary new proprietary formula, Arbonne Essential Protein is overwhelmingly superior to any of its single components. This dynamic fusion creates a unique, raw, plant-based protein with a complete amino acid profile, exceptionally high in Glutamine, Arginine, Lysine, Luecine, and branch chain amino acids. Arbonne has the next generation raw, plant-based protein – an easily-digestible, nutrient- dense superfood, perfect for those who want to be ultra-healthy and fit. Best of all – It tastes phenomenal!

Our patented, cold extrusion process is free of solvents, GMOs, radiation, artificial colors, and preservatives, flavors, herbicides, and pesticides. Arbonne products contain absolutely no animal products or Bi-products, dairy, egg, gluten, soy, added sugar, wheat, or yeast.

Arbonne Essentials is the perfect protein combination for building muscle, managing weight, curbing appetite, raising metabolism and blowing the roof off your energy levels!! All while improving your overall health.

Arbonne Essentials is green, plastic-free, hypo-allergenic, and suitable for any diet or lifestyle (NOT JUST FOR VEGANS)!
Raw Pea Protein
A high fiber, low calorie, nutrient dense vegetarian SUPERFOOD, Peas are also a remarkable source of plant-based proteins and amino acids! Protein from peas satisfies all FAO essential amino acid requirements. The amino acids found in peas include Lysine, Arginine, Glutamine, Leucine, Isoleucine & Valine (Branched Chain Amino Acids – BCAAs)


Aid muscle tissue maintenance
Comparable to egg and milk proteins
BCAAs are higher in pea protein than any other vegetable protein
Helps restore nitrogen balance after intense physiological stress
Increases muscle mass while reducing body fat during intense exercise
Improves vasodilation and promotes a healthy heart
Assists in maintaining lean body mass
Facilitates calcium absorption (promoting healthy bone development in children)
Boosts the immune system: producing antibodies, hormones, enzymes, collagen, and tissue-repair
Low in sulfur proteins (sulfur proteins speed up the aging process)
Increases metabolism and satiety (helping you to feel “full”)
Natural tonic for preventing and treating high blood pressure
Promotes healthy kidney function
*The proteins naturally present in peas exist in an inactive state and must be activated by special enzymes to become bio-available. Simply consuming peas will not provide the same health benefits as using our purified pea protein extract.



Raw Cranberry Protein

Cranberry protein is unique in that it is the only 100% plant protein that contains 25% complete protein including all essential amino acids. Cranberry protein is extracted using cold-pressing technology preserving natural balances and naturally occurring fatty acids, which increases the absorption of the other nutrients.

Powerful detoxifier and diuretic (flushes out the kidneys)
Treats bladder, kidney and urinary problems
Boosts immune system, protecting against influenza and the common cold
Increases “good” cholesterol (HDL), and reduces “bad” cholesterol (LDL)
Improves circulation and reduces risk of heart disease
Helps to relieve stress & depression
Treats skin conditions such as: acne, dermatitis, psoriasis, burns & wounds
Also considered one of the best remedies for REDUCING CELLULITE!

Raw Rice Protein


Rice protein is whole grain. Whole grain and foods made from them contain all the essential parts and natural-occuring nutrients of the entire grain seed. Source: Whole Grains Council Whole grains are great for you and contain good fiber.

Rice protein is organic. You are getting the protein from natural, clean sources. It is excellent for your heart health according the food and drug administration. It is allergen free, so free and gluten free. This is good for people that are either on a gluten free diet or someone who has Celiac Disease.

The supplement is all raw. None of the ingredients are cooked or heated. When ingredients are cooked or heated the nutrient content is damaged or even lost. What you see is what you get, all raw ingredients, that contain their true nutritional content. This protein is perfect for vegans on a raw diet
 Here are some recipes the vanilla powder: 

To order, go to 
The shakes are listed under “Fit Essentials”
OR you can order directly through me ( cheaper shipping) if you have a Paypal account. Simply send an email to for Paypal info and if you have other questions.

Some awesome tuna recipes!

June 11, 2012

I found these recipes on and I had to share them. Enjoy!

1. Feta And Tuna Pasta Salad
Feta cheese is a great source of protein and high in calcium, which helps with proper muscle contraction. Make sure you choose the lowest fat variety of feta cheese that you can find. If you’re a fan of feta salad, transform that dish into a tuna meal that’s packed with protein, healthy fats, and slow burning carbs.

1 can of tuna, drained
1/3 cup feta cheese
3-4 cherry tomatoes
5-8 olives, optional
1 cup whole wheat pasta
Olive oil, approximately 1 tbsp drizzled over your pasta
Optional spices and flavors (a pinch between your thumb and index finger is a good amount): basil, oregano, thyme, lemon, or balsamic vinegar
Prepare the pasta according to the package directions and then top with feta cheese and canned tuna. Continue stirring until the feta cheese melts slightly and then top with cherry tomatoes, olives, and drizzle with some olive oil for healthy fats. Sprinkle on any desired spices or healthy condiments like lemon or balsamic vinegar. Serve immediately.

2. Tuna Salad
If you’re on a low carb diet, then this tuna salad dish will fit your diet perfectly. It’s fast, simple, and contains plenty of Lycopene, a healthful plant compound found in tomatoes.

Fresh spinach leaves, between 2-3 cups
1 can of tuna
1/4 cup fat-free salsa*
Diced carrots, cucumbers, red peppers
Salt and pepper to taste
Simply place the spinach leaves in a large bowl, top with tuna, salsa, diced vegetables, and then spoon on the salsa. Toss a few times and sprinkle with salt and pepper to taste.

*If you don’t feel like using salsa as your condiment, you can substitute 1 tbsp of olive oil mixed with lemon, lime, or balsamic vinegar as a tasty dressing.

3. Creamy Dijon Tuna
This is a great recipe if you’re in the mood for a creamy dish that comes with a bite. Unlike other creamy dishes that are usually high in fat, creamy Dijon tuna is low in both fat and calories but high in protein thanks to the tuna.

1 can of tuna
1 tbsp Dijon mustard
1/4 cup Greek yogurt
salt and pepper to taste
1 cup whole wheat cooked pasta
Combine the Dijon mustard with Greek yogurt until well blended. Stir into tuna and then top over a cup of cooked, whole wheat pasta. Sprinkle with salt and pepper and any other spices you desire.

4. Protein Packed Tuna Melt
For those days when you need a warm meal on the go, this tuna melt works perfectly. Unlike most tuna melts that are high in saturated fat and carbs, this one is moderate in carbs and packs the protein-punch of a can of tuna to support your lean muscle building goals. Due to the small size, this one cooks perfectly in a toaster oven.

1 whole wheat English Muffin
1 can of tuna
2 tbsp tomato sauce
Sprinkle of oregano
2 slices of low-fat mozzarella cheese
Slice the English muffin and then smear with the tomato sauce, one tbsp on each half. Top with the tuna, sprinkle on some oregano, and place one slice of cheese on either side. Place the mini-melts in the toaster oven and broil for 2-3 minutes or until cheese is just melted.

5. Apple Tuna Salad
For something totally different, try this apple tuna salad. With apples and cranberries you get extra dietary fiber and a surprising sweetness to balance out the tartness of red onion and balsamic vinegar. Feel free to substitute the dressing to any other kind that you like.

2 cups romaine lettuce, torn into bite sized pieces
1 chopped green apple
2 tbsp dried cranberries
4-5 rings of sliced red onion
1 can of tuna
1/2 cup sliced avocado
1 tbsp olive oil with 1 tbsp balsamic vinegar for dressing
Toss all ingredients in a large bowl except the olive oil and balsamic vinegar. Combine these last two ingredients and then drizzle over top.

6. Tuna Pizza
If you’re a pizza fanatic but don’t like what it does to your waistline, this is a much healthier alternative. Not only is this pizza lower in carbohydrates, but it’s packed with nutrition from fresh veggies to protein and slow-digesting carbs.

1 small whole wheat soft tortilla
2 tbsp pizza sauce
1 can of tuna
Sliced mushrooms, onions, red peppers
Sprinkling of low-fat, grated mozzarella cheese
Spices to taste: salt, black pepper, oregano, basil, fresh garlic or garlic powder
Smear the pizza sauce over the soft tortilla and then spread the tuna evenly over top. Next, add the sliced vegetables over the pizza, throw on the spices you like, and then sprinkle the cheese on top.

Place in the oven at 350 degrees Fahrenheit and bake for about 6-8 minutes, or until the cheese has melted and the tortilla looks crispy.


7. Tuna ‘N Dill Pickles
Another quick and easy recipe, this one can be made in minutes, and it’s easy to prepare a large batch to keep in the fridge and grab for a quick lunch before you head out the door in the morning. Serve it on a whole wheat roll or with any other carb of your choice.

1 can of tuna
3-4 pickles, sliced
1 tbsp low-fat or fat-free mayonnaise
Salt and pepper to taste
1 whole wheat roll
Slice the pickles into small pieces and then mix into the can of tuna. Stir in the low-fat or fat-free mayonnaise and then add salt and pepper to taste.

8. Italian Tuna Pita
A great option for a fast lunch, this Italian tuna pita is easy to store as a quick snack for when you’re trying to increase your calorie intake. As with the rest of these recipes, you get a balance of all three macronutrients: proteins, carbs, and fats. That means lasting energy throughout the afternoon from this healthy meal.

1 whole wheat pita
1 can tuna
2 tbsp Italian salad dressing
Shredded lettuce
2-3 cherry tomatoes
3-4 slices cucumber
Combine the tuna with 1 tbsp Italian salad dressing and place in the pita. Add in the shredded lettuce, the cherry tomatoes, and the cucumbers, and then drizzle with the remaining Italian salad dressing.

My 30 day juice and protein shake reboot!

June 7, 2012

Lots of people have been asking about the 30 day juice, tea, and protein shake reboot that I am doing. So, here is the scoop:

  I am doing it for a couple of reasons: weight loss, cleansing, and dietary discipline being the main reasons. By only consuming these things, I eliminate all animal products( my protein shakes by Arbonne Essentials are vegan), gluten, and processed foods. I decided to keep protein shakes in my diet because building and maintaining muscle is VERY important to me. I will drink green tea for energy. I will also continue to take the Arbonne essentials Energy Fizz tabs ( for appetite suppression and energy), multi vitamins, Herbal detox tea, and daily fiber boost ( to help me feel fuller longer). Many people say that juicing is unhealthy. It is not. Starvation is unhealthy. Missing out on nutrients is unhealthy. I will not be missing out on any nutrients by doing this. I will actually be doing my body a great service by eliminating man made and acidic foods. I anticipate losing at least 15-20 lbs by July 7th! I will be posting progress pics along the way. I strongly encourage others to give this a shot- even if you do it for just 10 days.

 I suggest using kale, spinach, carrots,and bok choy for your veggies because they don’t have a strong taste. Berries,apples,pears,and melons are fruits with lower amounts of sugar. Avocados are great because they contain good fats. I add stevia to make the smoothies and juice sweeter. I will be sharing various recipes as well.
 I highly recommend using the Arbonne Essentials because they REALLY,REALLY help with appetite suppression and the curbing of sugar cravings. That is what helped me drop 37 lbs last summer! For more info, go to: OR email me @