And when it comes to exercising variety is critical.

I’m a 42-year-old working mom, so getting the most out of my training routine in the shortest time is important.

I absolutely love yoga but if I stick to one workout my body stops responding. Changing it up is the key to getting the desired effect, so mix it up.

Spin, run, dance, swim, surf, box, walk, weight train, stretch, take yoga and Pilates, head out for a hike or play some beach volleyball. But move your body every day in different ways. You don’t have to work out for hours, you just have to be smart about the way you target your muscles.

I also spend a lot of time doing twists to fire up my core and ring out all the toxins from my organs. And I make sure to leave a few minutes to roll out or stretch my muscles after working out. I cannot emphasize enough the importance of this. It works like a deep tissue massage and keeps your muscles from bunching and adding bulk so you get leaner and more toned.

The secret is to keep your body guessing. I’ve found that my progress stagnates if I keep doing the same thing. Surprise your body. I’ll love you for it.

And if all else fails get in your 10,000 steps with your FITBIT. I couldn’t live without mine and no, this isn’t a sponsored post.

And the same applies to eating. Your body gets used to eating the exact same breakfast, lunch, and dinner. And man oh man is that boring. I am a huge foodie, and I couldn’t think of anything worse than a variation of the same handful of veggies, fruits and protein choices on constant rotation, day after day, week after week. I would dread meal time.

Your body is begging for you to switch your diet up. Start by making sure you are eating the whole rainbow. Try to incorporate all the colors on your plate for each meal. Red, green, yellow, orange, white, blue, and purple.

And whatever you do, don’t cut out entire food groups, unless you have a medical condition. Your body needs healthy fats, proteins, and carbs (Yes you need carbs especially if you are working out).

Growing up in South Africa I am a steak and potatoes kind of girl. We braai (BBQ) most nights and I am convinced that the red meat helps me build lean muscle, something that we lose as we age.

I never skip meals. I like to eat 5 small meals throughout the day (every 3 hours). They all have a protein, fat, carb, and crunch factor. Regular meals keep the furnace constantly burning and your blood sugar levels stable.

I also sit down for every meal and make sure to switch off any technology and focus on eating and enjoying. No standing in front of the fridge or eating while watching TV for me. Food is something to be savored.

I am very aware of portion size (the size of your palm) and not eating processed food (things that come out of a box, bottle, or package). I like real food from the ground and Mother Nature and that includes coffee (maybe a little too much expresso but hey I like it), red wine (a glass before dinner), and dark chocolate (a block after lunch and dinner). I have this trio every day. I couldn’t imagine my life without them.

I also love dairy (Greek yogurt and full-fat cheese ), sweet potatoes, rye bread, oats, brown rice, and good fats like olive oil, avocado, and nuts which actually fuel your metabolism and keep you fuller for longer.

I am by no means a nutritionist and I am only basing this on my personal routine. These methods have worked for me. I look forward to mealtime and working out cause it is always different.

So I encourage you to mix it up. Add some of the spice (aka variety) to your life. And please send me questions and feedback. I would love to hear from you.