Hide your scale! It's evil!

Everyday it seems I get people asking me what they are doing wrong. They say they eat all the right things, they work out and yet the scale won't move or even went up!

Please do this for me....go get a red maker. Draw circles on your scale, like a target. Now, go get some practice in at the shooting range! Seriously, the scale will drive you crazy.

Just go by photographs, your measurements and how your clothes are fitting.

Here are some great visuals below...

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Ladies, don't be afraid of weights!

Strength training has been shown to increase our muscle tone, decrease body fat, and so much more. Here are a few more good reason to lift weights! 

1. Increased Metabolic Rate - Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat.

 

2. Strength training prevents and fights osteoporosis.

 

3. Increase in your lean muscle mass. You will not get big and bulky by strength training! You simply do not have enough testosterone in your body. For every pound of lean muscle mass that you have, you burn 35-50 calories per day! If you have 10 pounds of lean muscle mass then you burn between 350-500 calories. If you have 20 pounds you burn between 700 and 1000 calories per day! This is one of the biggest benefits of strength training for women.

 

4. Helps with injury prevention! Strength training strengthens our muscles and tendons. The stronger we are the less chance of an injury. This is especially important as we grow older.

 

5. Improved Balance - Especially important as we grow older. Strength training builds a strong foundation. Strengthening our legs and core section means an increase in overall balance and coordination.

 

6. Strength training can reduce your blood pressure. It can also decrease your cholesterol levels. These benefits of strength training for women alone are a great reason to begin your program today. Heart disease is one of the highest (if not the highest) killer of women in America every year.

 

Plus on top of all those reason, you will look better which in turn makes you feel better :)

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Ready to blast fat?

If I told you that there was a way to burn more calories, lose more fat, and improve your cardio fitness level while spending less time doing cardio, you’d probably reach for your phone to report me to the consumer fraud hotline, right?

Well, this is one of those rare times when your natural it’s-too-good-to-be-true reaction could be mistaken. If you want to take your fitness and fat loss to the next level—without spending more time in the gym or working out—then high intensity interval training (also known as HIIT) could be exactly what you're looking for.

Before getting into the details, notice that I didn’t say HIIT would be easier, just that it would take less of your time. In fact, the HIIT approach to cardio exercise is very physically demanding and isn’t for everyone. If you have any cardiovascular problems or other health concerns that limit your ability to exercise at very intense levels, or if you are relatively new to aerobic exercise or not already in good shape, HIIT is not for you—at least for now. If you have any doubts or concerns about whether it might be safe for you, check in with your medical professional before trying HIIT.

What It Is and How It Works
HIIT is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide:

• HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your spouse after saying the wrong thing.
• HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.
• HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.
• HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.
• To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.

So wanna do some HIIT right in your own home? I have 2 programs I love and are so much fun! They are Shaun T's Insanity and Chalene Johnson's TurboFire. Best part? NO EQUIPMENT!!! Just you and and a tv. Take it on vacation or on your business trip and get a better workout than you would at a gym. And don't fret, you won't be doing this alone! I am here for you for motivation and support to make sure you get the results you want!! Plenty of time to get ready for spring time, don't wait!

Here is a preview for Insanity and for TurboFire.