Podcasts about clubfit

Three exercises that are a waste of your time, supplements that help eliminate carb cravings, and the best workouts for tone and fat loss in the gym, plus updates. All in this episode!IMPORTANT:In order to get podcasts out regularly, I need your feedback! Email, Comment, Social Media let me know!On the blog full text or outline? Do you visit the blog or read the podcast on the blog? Comment on this post (or via social media) if you read the full text or if an outline of the podcast would suffice on the blog? One topic more details vs more topics less details.  Would you like one topic podcasts with more detail and research or keep the same current format of three topics, but with less detail? FYIRecent problems with the Allinoneworkout.com site have been fixed! It is now mobile friendly!NUTRITIONSupplements that Eliminate Carbohydrate CravingsThere's no Quick fix for anything especially getting in shape, but there are many supplements that can help you manage your food cravings. Here's two:Glutamine Glutamine not only helps with carvings but is also essential in recovery from workouts. Its definitely a must have if you are training hard, under stress and have carb cravings! How does it help control carb cravings? It actually works more through your mind and brain than stomach!Glutamine is used as an energy source by your brain. It can helps by eliminate obsessive thoughts about food, and lower your desire for carbs when you're in a bad mood. Glutamine has a calming effect especially in compulsive personality types. It's often used for addiction treatment. But remember, there are many other benefits of Glutamine than just these!How much is needed? Of course, the right dose depends on your body and history, but, usually 1 to 2 grams of glutamine in water before meals can help reduce carb intake. If you tend to crave sweets all the time, try mixing 2 to 10 grams of glutamine with coconut oil or heavy cream to combat temptation.Acetyl-L-CarnitineCarnitine is often used to help with weight loss because Low carnitine levels can effect your ability to burn fat. Ike glutamine, Carnitine is an amino acid. Its main function is to transport fats into the cells to be used for energy in your body. You can see that with low carnitine levels, you'll be slow to burn fat and your energy levels will drop. Yes, you can get carnitine from foods. But you may have to supplement depending on how much carnitine rich foods you consume each day. For example: Beef has the highest content of carnitine—4-ounces of ground beef supplies about 90 mg. A cup of whole milk supplies 8 mg of carnitine, and chicken and fish provide even less.Most likely you'll need to add 500 to 2,000 mg/day, in a supplement form.Keep in mind that these supplements have many other benefits beyond what is discussed here. Be sure to do some of your own research and/or talk with your doctor before adding new supplements to your dietTRAININGThree exercises that are a waste of time.... and you're probably still doing! Chances are, you've done (or still do) some of the exercises. And have heard me talk about them before! It's time to STOP, just stop doing these!DON'T SO IT!  Inner/Outer Thigh Machines ie the Abduction/Adduction Machines: In the case of injury rehab, muscular imbalance and a few other issues, this machine can be helpful. But as a method to lose weight and tone the legs, forget it!Women seem to gravitate towards these machines, to work their trouble thigh areas. I've said it a million times before YOU CANNOT SPOT REDUCE!  You cannot eliminate fat from a targeted area of the bodyIn addition to not reducing the fat on your thighs, this exercise is considered an "isolation movement," making it even less effective for weight loss.  Working small bodyparts doesn't expend as much energy or calories as larger ones. In other words, less calorie burn and minimal impact on your metabolism = no results!Stick to compound movements (such as squats and lunges) if you want to improve your legs. These moves burn more calories and have greater impact on your metabolism! If you find them difficult...there's a reason! They work! Now, go squat!DON'T DO IT! Behind the Neck/Head Exercises: Lat Pull-Downs and Shoulder press behind the neckA few don't go by when I see someone doing these.  Sure, maybe a few people have shoulder joints mobile enough to keep their spine straight during this exercise and not injure their rotator cuff system. But the rest of us...it's just not worth it!! Front pulldowns, to your upper chest or collarbone are more effective, target the back muscles better and are much safer on your shoulders.DON'T DO IT! Abdominal Crunch Machines:It may seem like a good idea, but in reality there are far better choices! You may think y9ou are isolating when using a machine for abs, but you are actually using your arms and legs more!  Face it, your abs never work alone! You're much better off letting the core do its own work and sticking to some solid exercises (as long as done correctly) such as V-ups, Reverse Crunches and Hanging Leg Raises and of course the stability ball crunch.MOTVATIONWhat is ClubFit and how will it motivate me?ClubFit is great if your workouts are mainly in the gym. Sure the workouts can be done at home too, however going to the gym with a plan and a log can make your workouts more effective in less time! Check out the ClubFit guides and take the tour for full info!The best workouts to tone and burn fat are larger body part, compound movements along with supersets and consistency! The ClubFit workouts are just that! These are the workouts I used with clients who lost anywhere from 10 pounds to 10 inches in the first month! Yes, without any changes to their eating!If you need to boost your metabolism permanently for weight loss and weight maintenance and are lost in the gym or just need a plan to follow, then Clubfit is for you!There are two memberships:Gold: For intermediate and advanced exercisers. New workouts every 2 weeks, video guides, workout log and a free downloadable iPod-PT session! That's like working out with me in your earphones!Silver: For beginner and intermediate exercises. New workouts each month.Both have checkins and  ton of fitness tools such as diet info, goal setting sheets and more!Get all the most recent episodes on iTunes or download this episode here: Fit 238: Supplements to Eliminate Carb Cravings, Useless Exercises, ClubFit Motivation Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

Lack of motivation is the number one reason most people stop exercising. Don't fall victim to the motivation zappers! Your workout cycles for the next 12 weeks! The secret weapon to changing your body! It's a new year, but are you still making the same old nutrition mistakes that ruin your metabolism?  Find out what you need to do to boost your metabolism permanently! All of this in episode #235!First of all, a quick refresher from last week's podcast:Did you write your WHY for working out? How about your program? Did you figure out your cycles of routines for the next month or two? What about your diet? Any little changes you can make or already have made? Let me know how you are using the info from the podcast! Via Facebook, Twitter or email! MOTIVATIONDigging deeper into the subject of motivation and knowing your WHY for training. We need to identify the problem that zaps your motivation.  Why is lack of motivation such a huge problem for so many people?  Not just for working out but in others areas of life too.When you say “I'm not motivated” do you really mean, “This isn't very important to me.” or do you mean, “I have no clue how to achieve this goal so why start?” both interpretations can cause you to not take action. Yet those same two reasons are very easily overcome.#1-if you’re not motivated because that activity really isn't that important o you, not your priority, then change it. Find something you enjoy, I'll be you'll be motivated for that, right?#2 is even easier to solve. If you’re not motivated and really mean, “I have no clue how to achieve this goal so why start?” Get help! Whether its a trainer, a friend or the internet, these are ways to learn what and how to do something!What does all this mean? Well, it means that most likely, lack of motivation is an excuse!Let's be honest, you'll NEVER be motivated all of the time. So stop using it as an excuse! Don’t rely on motivation to take action! You can't “find” motivation, you can't “get” motivation by going to a store. The only way for you to have motivation is to know what you want most and WHY!When you don't feel like getting up in the morning your reason WHY gives you the kick in the butt to get moving.when you want to go crazy at a dessert buffet, its your WHY reason that reminds you what is important, your health.I've had alot of questions about how to use your WHY and mindset to stay motivated.  I know it's a lot easier to work on your training and eating, but your mindset is what its all about!Let's call this "PART 2" or  How to go deeper than the surface goal to find your true WHY. You may have a goal “to get in shape,” or, “ to lose 10 pounds,” but those are NOT the true deep WHY. You have to look deep inside your self and answer the question, “WHY do I want to achieve this?”For example, a true deep WHY could be “I want to have a healthy heart to avoid the heart disease that killed my father.” Or, “I want to be able to keep up with my kids on bike rides.”WHY do you want to lose weight? Take the time to write down and list all the reasons. Examplesto feel betterclothes fit betternot be embarrassed about how I lookbe more active with my familyincrease my self worth and self confidenceimprove my heart healthavoid diabetescontrol my blood pressurelive a better quality lifeWHY do you want to “get in shape”? Again, list all the reasons.I want to feel strong.I want to be able to carry my groceries without puffing. I want to feel good.I need to take care of myself  If you need help finding your true deep WHY, contact me to schedule a power session.TRAININGIf you're getting back into the swing after the holiday layoffs, now is a great time to focus on cycles of routines for the next few months. For example: If you were inconsistent during the holidays, I'd suggest you return to workouts for a “renewal” cycle. This would be a 3-4 cycle of workouts done 3x a week. This routine would focus on the full body plus a little cardio for about a 45 minute to no more than 60 minute workout.I'll lay it all out for you!Exercises:Squats or leg press Pulldown chest press rotator cuff bicep/tricep calve/ab cardio 20 min after workoutYour outline would look like this:A light warm up of 3-5 minutes cardio and light stretches, remember to stretch btwn sets (rather than sit there and rest)...well you are resting while you stretch, sorta.... The first three exercises you'd do 3 sets. One as a warm up (lighter) then 2 more at a working weight for 10 reps. That's a weight that challenges you the last few reps but doesn't kill you. (time enough for that later). You can do these superset style or straight set. The next three, do 2 sets per exercise, 10 reps and superset.Cardio (not killer) 20 minutes moderate pace. If you need a refresher on the exercises visit the Exercise Library at Fitnessmakeover.com or Fitnessmakeover.com/muscle.You may notice that there is no direct shoulder work because your shoulders get way too much wear and tear. We focus on rotator cuff and shoulder stability exercises as you get back into working out consistently.Realistically, you'd be doing 15 sets plus 5-8 minute warm up and 20 cardio = 45-60 minutes depending on how much you rest, whether you do supersets or not.Your goal this cycle is to be consistent, get your muscles back into action without strain or severe soreness. You are conditioning your muscles/body for the upcoming cycles. You are not going for maximum weight during this cycle! After you complete this cycle, your next one would focus on strength for 3-6 weeks. After that the cycle would be recovery type workouts for 2 weeks then on to the next conditioning/toning/metabolism boost cycles.Your plan for the few months would layout like this:Renewal avg 2 weeksStrength (metabolism boost) avg 3-4 weeksRecovery/replenish/revive avg 2 weeksCondition/tone avg 3-4 weeksThis all equals about 12 weeks with  each cycle being anywhere from 2-6 weeks depending on your fitness experience, level and workout history. Beginners are on the longer end of the spectrum while consistent exercisers will do each cycle for less time, on the lower end of the time frame.This is one of the structures I use for Fitness Makeover programs. If you like gym workouts and want to print your log,  and go, then you'd love Clubfit. Check it out at FitnessMakeover.com/Clubfit NUTRITIONNew Year, Same Mistakes?!Don't fall victim to the same mistakes!  Eat to lose! Eating several smaller meals throughout the day keeps the body nourished with a continual in flux of nutrients. Energy levels remain high and the brain alert due to the consistent fueling of the body. Eating the right foods can actually increase the metabolism! Smaller meals spread out between 3-4 hours daily helps the body let go of stored fat more easily. Your body should expect food frequently and not be starving.When the body goes without food for more than 6 hours it hits starvation mode and will hold on to fat for long term energy and use protein stores (muscle tissue) for current energy needs. This is very damaging to the metabolism since muscle tissue is metabolically active while fat tissue is not. This means if you lose muscle your metabolism slows down.Ever wonder why people drop pounds quickly only to regain more after they stop the “diet” they are on? Here’s the reason: Muscle weighs more than fat, but is deemed non-essential by our body. Fat is deemed essential by the body because it is a source of long term food for times of famine. Of course, we think the opposite!Unfortunately, the body was programmed in cave man days when finding food was not so easy! Back then, food was not readily available. There were no drive-thrus or grocery stores, so the body learned to adapt to inconsistent feeding by holding onto fat in case hunting and food finding was unsuccessful.During rapid weight loss, the body reverts to its caveman plan and dumps muscle to save itself. Muscle weighs more than fat, so it appears that one has lost many pounds on the scale.However, since muscle equals your metabolism, any lost will lower your metabolism. A lower metabolism will make weight regain easy! Then the circle of diet continues!No wonder so many people struggle with their weight when they only use the scale for tracking progress. The scale is not a good indicator of fat loss! Measurements and the way your clothes fit are much more accurate indicators of fat loss and metabolism changes.Our goal is to change the body fat ratio to have more lean muscle tissue than fat tissue. When this is accomplished, the metabolism is increased and the body can maintain more easily its shape, despite imperfect foods entering into it from time to time.This marks the end of the vicious diet circle cycle! This is called having your cake and eating it too! Yes, you can eat “bad” foods and maintain your figure if you stick to the main principles of this program. Of course, you would not eat these foods daily, but you can enjoy them occasionally guilt free.Now you can see that losing lean tissue is counterproductive to fitness goals, especially weight loss, and we must do all we can to keep and even increase lean tissue! Keep in mind that increasing muscle does not mean “bulking up”. On the contrary, lean tissue takes up less space than fat tissue and is not hugely visible to the naked eye. So the body can end up heavier but smaller. So who cares what the scale says as long as we are smaller and look better!New Year Survey Click here to take it! 50% OFF SALE! All DVD Workouts at the ProShop are 50% off!!Offer valid only at the FitnessMakeover ProShop.Get all the most recent episodes on iTunes or download this episode here: Fit 235: Key to Motivation, Nutrition Mistakes, New Workouts   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

Resolutions, training changes and motivation for the New Year!New Year Survey (of course!)  Click here to take it! Year in review, how did you do?  Did you actually write resolutions or goals last year? If you did can you find them?Did you write them in your calendar, fitness log, on a Facebook post or what?Here's another question....Have you had the same resolution each year?Maybe its time to change your focus to ... resolutions that have nothing to do with your body, weight or training. Here's a few suggestions:learn something newhelp someoneget organizedclean out closetbreak a bad habit Put your goals or resolutions out there for all of us to keep you accountable! Post one on Facebook or Twitter or send an email to your closest friend or me!!MOTIVATIONFor the New Year, ask yourself...“Why am I training?”Are you training for a competition, for health, for looks, for what? It's extremely important to answer your “why” question honestly!You may find that your “why” changes every few months. For example, in the Fall/Winter, your “why am I training?” might be answered with, “I want to maintain my metabolism and progress through the holidays.” In the Spring, it might be “ I want to get tighter for bathing suit season. In the Summer, it might be, “I want to enjoy outdoor activities like water skiing and mountain biking as my workouts.” I use Cycles when creating an exercise program. Cycles are a period of time that you use an exercise routine before you change it.  Your exercise routine is only good for as long as it takes your body to adapt to it. Your question could also be “Why am I training this Cycle?”Exercise Cycle time for various fitness levels:Beginner Cycles:  4-6 weeksIntermediate Cycles: 3-4 weeksAdvanced Cycles:  2-4 weeksSome examples of why you may be training this cycle, or what to focus on in this current cycle would be:Get stronger in my compound lifts such as squats, bench press and deadlifts Eat scheduled mealsBe consistent with workoutsCommit to training calves two times a weekThese Cycles are what I use with myself, my clients and on Clubfit as well as QFC (QuickFitClub).The Clubfit cycles are four (4) weeks.  Most of the workouts can be done at the gym or home, and you have printable workout logs that have photos of the exercises and a place to record your weights.QFC (QuickFitClub) has cycles of 2-4 weeks. These are video workouts that you follow at home. Usually these workouts are shorter than your average gym workout.Speaking of  QFC (QuickFitClub), I thought it was ready to launch, but I am not thrilled with the latest production.  The workouts are solid, but I'm picky on the background, the music, me etc.  and am not over the top thrilled. Which makes me ponder the following question...... Which is more important to you:A solid, effective workout         ORA pretty set with nice musicTell me and Leave your thoughts in the comments below or on the QFC (QuickFitClub) website!TRAININGHow often do you change your training program?Do you really think that the same exercises over and over will change your body?Do you fall for the advertising that tells you legs lifts for 3 minutes a day will get you a flat tummy? (I swear I just saw this link on twitter!) What are your personal thoughts on the right training program?My philosophy is that getting in shape isn't hard, doesn't require hours of exercise or grueling diets, it just requires you do the right exercises,  the right way.And yes, that means weight training should be your priority over cardio. Face it, cardio you can do anywhere, any time, but weights, and more specifically, progressively heavier weights, are not so easy to do anywhere.Weight training and the strength it develops when done correctly are the keys to weight control, weight management and basically eating what you want without worrying about weight gain!!I know this for a fact because I have lived this and the women that have taken my advice and my clients have too! They realize how wrong they were in the past to focus purely on cardio.You'll find that Clubfit as well as QFC (QuickFitClub) workouts focus on weight training.  They also use a workout tempo that provides cardio and fat burning while you strengthen and tone!I'll never understand those who say they want to "lose the weight, then tone."  Why take twice as long when you can do both at the same time and get to your goal faster!! Really!? Someone tell me why people still think this way!!!!NUTRITIONLittle changes add up! Here are some swaps to replace sugar:apple sauce stevia sweetener vanilla extract (or other: check maple or almond extract) honey maple syrup Remember: here's what I want you to do!Share your resolutions from last year and / or this year with me via comments, email or social media! Let me help you stay accountable and reach your goals this year!Get all the most recent episodes on iTunes or download this episode here: Fit: 234 Resolutions, Change Your Training and What's Your Motivation for the New Year   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

I'm back!!!!Let's face it, no one buckles down to a new routine until February! Well, at least in the gym business it's the first week February that sees the most new members!  Sure, that's my excuse......In an effort to make the podcast more consistent, I am using a different method to record. Let me know via twitter, facebook, email, comment, if you think the new audio is:GoodNo GoodDidn't notice a differenceMotivation: Goal Setting Each year brings renewed enthusiasm for goals and many of those are health or weight related. Here's how to do it right this year! You know all about setting goals and probably do it every year, but how many goals do you actually accomplish? Or even get close to accomplishing? I strongly suggest you get a notebook to keep your goals, progress, thoughts in as we will review, revise and fine tune each area throughout the year. To help you get the most from your efforts, I'll be referencing previous podcast episodes that you can review for additional information on the topics. Some of the older podcasts may not be on iTunes (they only show a specific amount) but they are always available on the fitgirlguide.blogspot.com website.My goals for this year: QuickFit Club Get feedback from you and decide whether to continue QuickFit Club Monthly videos. Modules Course / Insider Club I already have an outline for an course on training, motivation and nutrition, and need to find out if you all are interested in one or all of the subjects, and/or if you would like one full course or a mix from each training, motivation and nutrition. Initially, I created modules for you to interact with via video tutorial, action sheets and follow-up. Topics include (see modules.odt for outline) Here are the options: Make 3 separate courses of 4 weeks @ 1-2 classes a week. OR 3x a week classes MWF (or your schedule) (about 10 minute video/5-10 min on action sheets) OR 1 class on 1 subject each week. Ie wk1 motivation, wk2 training, wk3 nutrition then continue the next 3 weeks with new topics. Once again, let me know what you think!      Part 1 Goal Setting Let's being with these steps to success:First of all, start with one goal, ONE! Realistically, too many goals will blur your focus, so beginning with just one this week (then one next week or next month) will help you stay focused, you won't be overwhelmed and subject to self-sabotage, because you can remind yourself that it is just ONE goal! (if you need help, schedule a phone consult with me, see coachkira.com). Sure, you can list others, however, you can only choose and prioritize one to start with this week!  Review the goal setting parameters in Episode Fit 109: Goals, Daily Menu, Pressdowns Set your goal and know why you want to achieve this and why you are doing each step toward your goal.Let's take this step by step: Write each of these out for your goals! Define the goal-specific, realistic, timely Plan/Outline the steps to reach that goal Know your end point! (How will know you are successful?) what is your finish line / end goal how-conditions for fulfillment-what standards do have to have to feel fulfillment Know why (passion/emotion) you strongly desire to reach this goal (very important) After a review of the first draft of my book "Mindset Makeover," has goal setting and planning sections along with the worksheets we use in the Fitness Makeover Workshops, along with more Coaching sections. You can also find some helpful goal setting sheets at Clubfit, the link is below:Downloadable goal sheets at ClubFit additional reference: Fit 0012: Weight Loss Workshop Summary: Get the body you want and keep it!     Part 2: Mantra, mindset, thoughts and self-talkNow that you have your first goal written in your “magic notebook” it's time to create your support system! Create your Mantra or I am statements (see mindset makeover book) Repeat your mantras often...this becomes your attitude, or mindset.   Mantras are more powerful than you can imagine! It's this statement that makes the difference between success and failure or non-acheivement. One I often use with my clients is “I am strong and Powerful. ” Some other examples are given in the fitgirl episode.    That mindset gives you the confidence and the motivation you need to do what is necessary for you goal.   You can listen to more about how to create and use your Mantra for success in fitgirl episodes Fit 162: Mantra, Reps & Nutrition Truth! and Fit 070 Your Mantra, More Veggies, Easy Exercise. I have a new collection of Mantra Charms coming soon! You can attach these to your purse, gym bag, bracelet, keys, necklace for a daily remember of your mantra!Here's a few mantra guidelines to get you started asap:the repetition of a word or a few words have the capacity to bring about miraculous changes in self-confidence, self-esteem and staying on track with your fitness program!  It is all based on a simple psychological principle, “as you think, so you become.”   Mantras should have a positive meaning. Repetition Matters! You need to think of your mantra in a concentrated and systematic manner over a period of time in order to get results. Also known as a “ritual” or “habit”. This can be as simple as repeating your mantra (in your head) while you brush your teeth, or writing it on an note and attach it to a mirror. Whatever helps you to repeat the mantra consistently over a period of time (ie 21-days) to form new habits! You use a mantra (ie self talk phrase) to retrain your brain! You are what you think about! This tool helps tremendously when you are feeling l like you might give up. What you think, whether true or not, is a driving force in everything you do. In the Fitness Makeover Control workshop dvd, I explain how. Use an "I am" statement in your mantra. See the “I am Strong and Powerful” mantra on clothing at Fit Girl Gear. You can also use "trigger" phrases. Fitness Makeover Control dvd has more examples and info on how to retrain your brain! Nutrition: First, let me remind you of what I have created that may help you with nutrition: Weight Tracker menu plan weight loss nutrition coaching http://coachkira.com/nutrition/nutrition-coach/ Your goal is to know your meal plan! Know what and when you are going to eat. Standard daily food intake: Breakfast Snack Lunch Snack Dinner (maybe extra snack)  Each time you eat it boosts your metabolism and even more when you have protein. Your main meals should be a combination of protein, carbs,(starchy carbs) veggies (fibrous carbs) and fats. The quantities vary based on your body type, lean muscle, weight and goals. In general anywhere from a 30-40% for protein, 35-50% carbs and 20-30% fats would be your nutrient breakdown.    I know it can be confusing, that 's why I offer the coaching program for weight loss nutrition. Not only does this help you know your ratios, calories and which foods to choose, you also learn how to maintain your weight and deal with unusual situations like work, parties and other events that can throw your diet off track.    If you have failed with “dieting” previously, it's likely that you underestimated your calorie needs. When your calories are too low, your metabolism slows making it hard to lose any weight, especially fat weight.  Does that sound familiar?    Your best bet is to keep a log. I know you've heard this before, but it still remains true that when you keep a log you do better with weight-control. It may be tedious at first, but the amount of knowledge you gain about your eating habit, cal intake, nutrient ratios, is crucial to your success in creating a lean, tone body! Keep your log, then when we discuss nutrients in the next podcast, you'll understand better! TrainingI'm not going into huge detail for this section, today. The main point is to  PRIORITIZE WEIGHT TRAINING!   Weight training is the key to weight control, not cardio! If you are still struggling with your weight, then hit the weights! Don't be afraid of increasing the resistance! Challenge your muscles at 8-10 reps. Yes, you should be struggling, but with proper form, for the last 2-3 reps. If you think more is better, and go 12 or more reps, you wont impact your metabolism to change! We'll go over the best rep schemes for body parts in later episodes, and yes if you have been listening for a long time you may have already learned about some of the best exercises and rep schemes for weight loss, tone and tighten training. Focus on these exercises for maximum metabolism boost: Squats or Lunges Pull-ups or Rows(cable or barbell, machines ok, push it) Chest press-incline, flat or decline, barbell or db Use Supersets to save time, burn more cals, get some cardio and eliminate boredom! If you workout in a gym, and it gets busy or someone takes the machine you are using for supersets, use a different machine or exercise! Meaning, always have a back up plan so you don't mess up your pace.   Finally, get weights done 3-4 x a week. Workouts don't take long to do, especially when doing the right exercises, the right way, with a challenging weight and it wont take long to see results either!  Ways I can help you get your best shape ever this year: Clubfit-new workouts every other week. Download the log and descriptions, watch the video to check the form for each exercise, then hit the gym, record your weights and see yourself progress! For the “do it yourself-er” QuickFit Club: Workout at home with me as your video trainer. New workouts each month. A system to create lean muscle that boosts your metabolism while sculpting and toning your body. Custom programs at coachkira.comhttp://coachkira.com/category/program/program analysisVIP coaching self paced programs-several options! Here's the bottom line: there are many ways to get your workouts done! Pick one and stick to it for at least a month!  The most important part is to prioritize weights!! Feel the need cardio? Use supersets and no rest between exercises or sets (I use this a lot with my clients for great results!). Whatever you do, be consistent!Get all the most recent episodes on iTunes or download this episode here: Fit 221: Goals, Nutrition, Training for a New Year.Connect with me:   Now available in paperback: "Mindset Makeover," available at The Book Patch.com.

The Fit Radio app brings an addictive kind of fun to your fitness routine with curated, cutting-edge DJ mixes within more than 40 different music genres that suit your favorite workouts. Our music fitness app strives to keep your workouts fresh so that you’re never bored and always motivated, and to save you time creating playlists with an easy-to-use, personalized service that does the work for you.

Three exercises that are a waste of your time, supplements that help eliminate carb cravings, and the best workouts for tone and fat loss in the gym, plus updates. All in this episode! Proven steps to improve your health, body, productivity, focus and self-esteem! No nonsense tips, advice and instruction in three major subjects: Motivation, Exercise, Nutrition. Stay motivated, workout less, eat more and get the body you want! Visit fitgirlpodcast.com for more. Launched in 2007, FitGirl one of the longest running podcasts! Fitness Guru Kira Langolf has an international following and is best known for her proven body changing programs, personal development seminars and Fitness Makeover Workshops. Author of the groundbreaking book: “MINDSET MAKEOVER: Stay Motivated, Get the Body You Want and Live the Life of Your Dreams!” Kira tells you exactly which exercises and diets are a waste of time and which to use to get your best body ever!

Host: Coach TMB Guest: CEO Travis Washington Topic of Discussion:Get Up & Get Moving, Why aren't you? I want to apologize family... The interview was not captured in this episode (not sure what happened) only commericals & music. My humblest apologies! We will get something placed in here soon from Travis Washington. Stay Tuned! What Is Cre8ive Life Fitness™? Cre8ive training for FIT living. Our Cre8ive Life Fitness™ team offers personal training (both one-on-one and in groups), Cre8FIT specialized training, ClubFIT group exercise classes that combine the familiarity of Zumba with a fitness bootcamp and Hustle & Step our upbeat fitness session fusing step aerobics and today’s hottest hustles. Our group exercise classes offer participants a challenging yet fun workout in a “clublike” environment with lights, music and of course sweat! About Travis A natural cre8ive and out-of-the-box thinker Travis has expressed his cre8ive passions for years in a variety of outlets. He is a Certified Personal Trainer, Fitness Specialist & Exercise Consultant. Travis continues to perfect his cre8ive craft, incorporating his gifts for the good of those seeking quality health and wellness services. He is co-owner of Cre8ive Impact Pro.™ also serving as the Lead Cre8ive Life Fitness™ Coach & Cre8ive Entertainment™ DJ. Visit Cre8ive Life Fitness Online http://www.cre8ivelifefitness.com

Take a tour of ClubFit! the new personal training center and online gym community to help you get in shape and stay in shape!