Podcasts about fitnessmakeover

Anaerobic training is better than cardio for fat loss, ripped abs and heart health! Healthy foods that cause bloating and what to eat instead. In time for the holidays, 5 easy steps to stop self-sabotage! Top reasons to do more anaerobic workouts: Faster Weight LossIncreased Metabolism Lose fat without dieting Less time, better results See abs faster Reduce belly fat Better endurance  Study Showed: The cycle-sprint group dramatically improved body composition, losing an average of 2.5 kg (5.5 pounds) of body fat and increasing lean muscle by 0.6 kg (1.3 lbs). The aerobic cardio group gained about 0.4 kg (.88 lb) of fat by the end of the study.    Audio Personal Training at FitnessMakeover, click here   Healthy foods that can cause bloating. Bloating is a very common problem, but can often be resolved with relatively simple diet changes.Don't be confused, “bloating” is not the same as “water retention,” which involves increased amounts of fluid in the body and is not the same as just being fat.  Common culprit -FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are short-chain carbohydrates that escape digestion and are then fermented by gut bacteria in the colon. Healthy foods: Any in the cruciferous vegetable family, Dairy, ApplesNot so healthy foods: Carbonated Beverages and beer.  Strong and Powerful Podcast on iTunes click here 5 easy steps to stop self-sabotage Stop beating yourself up! Here's how:Step 1 Awareness Step 2 Challenge that negative self-talk with a question..."What is true or correct about this belief? What is false?"Step 3  Remove absolute terms from your vocabulary...no more always or never,; ok to use sometimes, may or allowStep 4 Gratitude "What do I appreciate this moment?"Step 5 Re-align the truth. 5. Reflect on your strengths, values, and successes.  Take the survey! Click here!   Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 256 Best Training for Fat Loss, Stop Self Sabotage, End bloating Subscribe or listen on: Apple Podcasts  Spotify Stitcher iHeart Media

This podcast deals with the 2020 pandemic, personal updates, the status of my other projects and some hints on how to make the covid-19 shut down possibly productive! Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 248.5 Pandemic and UpdatesTake the Covid-19 Survey, click here.PeeWee the dog on YouTubeCheck out the new fitgirlpodcast.com site and the renovated FitnessMakeover.com site!

In this episode:How to get lean abs before summer! Vitamin B and fat burning! Patience, do you have any?FYI-I'm using different software and computer for this one, so if things sound funny, please email me! kira@fitnessmakeover.comCheck out the "remodeled" FitnessMakeover.com site!TRAININGWays To Lose Fat and Reveal Your Abs!  Can you lose body fat and reveal your abs by doing specific workout? Yes, and No.  When it comes to burning fat, doing sets of sit-ups, leg lifts and other abdominal exercises are a waste of time. Sure, you want muscle there and you should do abdominal exercises, but you definitely don't need to do as much as you think!I still see people spending 20-30 mintues on ab training daily and never see a change in their body! Listen up! If you really want to change the look of your body, especially if you want to see your abs, then you should focus on full body weight training and sprints.You've heard me talk about this before, but have you changed your workout ways?Multi-joint training burns more calories, increases your metabolism longer and is the way to get hard, cut abs. If you want to see your abs by summer time, start doing a total body training program combined with a sprint program! More intensity, less cardio and less time! Your midsection will thank you!Not convinced? Need proof? Here we go!A study from 2011 showed that six weeks of abdominal training produced no loss of body fat, despite participants spending 4 hours a week doing crunches, bicycles, and sit-ups.Now, we know that training with heavy, multi-joint exercises such as squats and deadlifts will build the abs. So it's obvious that another group of athletes who trained squats and deadlifts had much greater muscle development throughout the oblique abdominals than a control group.Secret to faster fat loss:  In addition to multi-joint exercises, do high-intensity sprints a few days a week. A few, meaning 2-3 times a week. More than that can be counterproductive!Ditch the repetitive 15-minute sit-up and crazy roman chair routine for 15 to 30 minutes of sprint training. Here's some example programs to use:The 30-20-10 model in which you jog/fast walk/bike for 30 seconds, run at a moderate intensity for 20 seconds, and sprint for 10 second. Repeat for a 5-minute interval. Do four sets with 2 minutes rest in between. Think you're in good shape? Great! Try this: 1 to 1 interval-to-rest program.  Do four x 4-minute intervals of 30-second sprints and 30-second jogging recovery. Heart rate recovery intervals: Do ten sprints of 15 seconds, increasing to fifteen sprints of 30 seconds. Base recovery off of heart rate—once it returns to 120 beats per minute, do the next sprint. • Do ten 30-second all-out sprints with 90 seconds rest. NUTRITIONFacilitate fat burning by being sure you have an adequate supply of the B vitamins.  There are certainly many fat-burning nutrients I could recommend, none of them would work as efficiently and be as beneficial for results if you don’t get enough B vitamins.What do B-Vitamins do for you? B vitamins are necessary to detoxify environmental toxins and excess hormones, such as estrogen. Many fitness conscious folks who eat a high protein-diet and/or take extra BCAAs increase their demand for B vitamins.  This increase actually detracts from the vitamin needed for detox. This can slow down or even limit your weight loss!Let's talk about a few of the most important the B vitamins.Vitamin B6 Needed for proper protein metabolismHelps the use of muscle glycogen for energy (critical for athletes)Enhances the detoxification of hormones, such as cortisol. Vitamin B9Folic Acid or Vitamin B9 is a trouble spot for a large majority of the population which is unable to process folic acid effectively. Remedy the intolerance problem by using the methylated form of folic acid.Low Vitamin B9 can cause inadequate detoxification Low Vitamin B9 can cause high levels of homocysteine, which put you at risk for cardiovascular disease.Vitamin B6, B9 and B12The main three B-Vitamins are B6, B12, and B9. These can enable the removal of estrogen through a path that is less likely to cause cancer. This helps with fat loss because the effective removal of estrogen will help combat higher estrogen levels which correspond to higher body fat.Super Size Other Nutrients and VitaminsResearch shows us that when you have adequate B vitamins, other nutrients such as green tea, magnesium, and alpha lipoic acid are much more effective for fat loss.  Thanks to the B Vitamins laying the foundation for detox first.RecommendationsStart with a well rounded B complex supplement. Be sure that it includes a methylated B9 for bestresults.  Remember, everything works better when you have your B vitamins!MOTIVATIONPatience....do you have any?We all want our results from workouts to show immediately! Yet, we all know that doesn't happen. Even if you wait one week, you still are impatient with the slow results! Can you improve or even learn patience? Yes you can!It takes time and effort to develop and sharpen your patience. Like anything else worthwhile, patience takes discipline, practice and time!  They say patience is a virtue. This is true – but this comment makes you think patience is a quality that only a few chosen people have. In fact, patience is can be learned over time even if you don’t do begin well at first.  With some thoughtful effort, you can learn to be patient and to amused over situations that may have recently annoyed you!Begin with YOU!You have to learn to have patience with yourself. Do not blame yourself for everything that goes wrong!  Show tolerance – without falling into the trap of self-content. Give yourself a break, but within reason.Generally, try not to think about tomorrow and don’t let yourself become overwhelmed with perspective problems. Focus only on immediate problems, because if you do otherwise you will only worry a lot more and you will get upset easier. A lower stress level will definitely inflict more patience on your side.Determine what is it you are expecting of your workouts, your nutrition, your efforts!  Then find the ways you can rise up to your expectations. Restrain from blame.  Realistic goals and deadlines make your expectations livable! Remember, you can always adjust and make changes to your plan. Patience is what will determine if you succeed or not!Get all the most recent episodes on iTunes or download this episode here: Fit 209: Lean Abs, Vitamin B for Fat Burning and Patiencehttps://fitnessmakeover.com/product/re-train-your-brain/

Three ways to find out if you are injury prone, learn to harness the power of your inner support system and how to spot and avoid weight loss scams!Check out the "remodeled" FitnessMakeover.com site!Coming soon....QuickFit ClubEach Month You Get:New Video Workouts Menu Plans & RecipesQuick Workouts Fit Your ScheduleAn Easy Way to Stay on TrackGet the Body You Want!Get on the first notice list at QuickFitClub.com!!TRAININGLet's look at three groups of people who could be injury prone, unless they take some precautions before they start to work out.1. True Beginners: Those starting out. Improper footwear and even wearing sneakers without socks, can cause problems with your feet! Always wear socks and the right kind of sneakers (or shoes) for the activity. Beginners tend to be overzealous with workouts. They also forget that their muscles are very weak at this stage, and doing too much exercise is just as bad as using the wrong equipment or techniques.You may be an avid cyclist or runner, but that doesn't mean you are ready to do the same weight training program as someone else! Have a trainer teach you the right form and help design an appropriate program for your fitness level. 2. Regular Exercisers: If you've been exercising for a long time, you might assume that you're less likely to be injured. Not necessarily true! These exercisers, are more likely to become complacent and forget all the basic rules. They may take a short cuts, become lazy in the workout program or use poor form to overcome limitations and the result will be more injuries. For example, the bench press and rotator cuff weakness...you may compromise your form because you don't train your rotator cuff muscles and that weakness prevents you from doing a full range of motion for the bench press...eventually you won't be able to do it at all and will blame a “bad shoulder” when the real cause is a weak shoulder support system, the rotator cuff! My thought is that there are no bad body parts, only weak muscles! The other problem this group faces is the micro traumas they have sustained over time. One slight injury might not make much difference, but when added together there could be various injuries for them to deal with all showing up at the same time! An injury can come from improper form, using too much weight, poor warmup practices and muscle imbalance. If you begin to have symptoms of an injury, do your research and find the cause! 3. Out of shape beginners. These would include two very distinct types of people. Those who once were fit and healthy, but quit in their exercise program, and those who have never exercised or been active before. If overweight, both groups of people will risk injury from straining and causing stress on the lower body. Specifically, the knee, lower leg and lower back. They should begin with a few basic exercises, even machines, to develop their strength and flexibility.It always boils down to this: Get Instruction! Even if it is just a refresher with a trainer. There might be bad habits that have developed in your workouts. Maybe you want to learn new exercises or learn the proper way to do a exercise that you've seen someone do in the gym. When you see someone doing an exercise, Never assume: That the exercise is being done correctly That the exercise is appropriate for your fitness level, health history or goals. When it comes to learning a new exercise check with a trainer first! MOTIVATIONSelf-Support:Have you been working on your inner support system?Have you made your I am statements and written them down?Have you made and do you say your mantra daily?Do you have any idea what I am talking about?If you are clueless, then you need to refresh your memory with these podcast episodes:Fit 162: Mantra, Reps and Nutrition TruthsFit166: Glute Training Part 2, Protein Myths "I am" Statements. Fit 196 Eliminate Bad Habits, Thin vs Lean and Abdominals In the Mindset Makeover Book, Chapter 5 discusses how to Harness Your Inner Power.  You do this by being your best supporter! Knocking down negative thoughts and replacing them with positive, present tense statements (the "I am statements").  There are too many other techniques shared in the Mindset Makeover Book to go into all the details here, but suffice to say that every day you have a choice!Choose to support yourself. Make the choice to be your own best friend. When you get down or frustrated, tell yourself, "What would I say to my best friend if this was his/her problem, situation or thoughts?" Using this drill puts matters into perspective and empowers you to find solutions to stay on track.With every event that happens in your life, comes the opportunity to determine its meaning and to learn a new lesson that will empower you for the future. Use life’s challenges in ways that will strengthen you, not make you weak. The choice is yours.You possess the strength to pick yourself up when you are low, brush yourself off and rekindle your drive, focus and motivation! Be your biggest supporter and personal cheerleader! You have the power inside of you to be your biggest advocate! You only have to learn how to use it!Now available in paperback: "Mindset Makeover," available at The Book Patch.com.  If you need personal help with motivation, or your workout plan, contact me for private coaching at CoachKira.com. NUTRITIONSpotting Scams : Weight Loss Supplement How do you tell if a product or advertisement is a scam?  First, let's define scam for our purposes: Convincing you to buy something that won't do what it claims. How do you come across these scams anyway?  In some cases, you may be following up on the advice of a friend, coworker, or perhaps simply following the link of an email you have received. Did you know that there are four places where looking for weight loss supplements will almost certainly lead you to the virtual front door of a scammer?  Consider this:Spotting Scams Tip #1: Unsolicited emailsUnsolicited emails in your inbox are a surefire place where looking for weight loss supplements might quite possibly lead you to a scam artist. If you receive spam emails that claim to have the latest and greatest in weight loss supplementation, beware! Most of these will seem real, however they may not be grounded in reality.  No reputable seller of any nutritional supplementation has the need to spam potential consumers.Spotting Scams Tip #2: The Miracle ProductAnother obvious scam is any website, ad or e-mail that declares it is selling a miracle product. This may be a weight loss product which claims to be melting away the fat while you sleep, a product that promises a boost to the metabolism for fat burning, a prepackaged meal plan and diet book that offers to tell you secrets that a mythical “they” do not want anyone to know, or incredibly,  a patch that – when applied to the abdomen will somehow cause weight loss in no time.In other words, the claims are simply too good to be true. What makes the prospect so tempting is the fact that you can supposedly start losing weight as soon as the mail carrier brings the item to your door. All you have to do is follow the instructions, and before long you will be just as slim and trim as the models whose photos grace the website!  Hopefully you will know better than to fall for these impossible promises.Spotting Scams Tip #3: E-mail Hypnosis WebsiteA website you visit claims that with the help of their e-mail hypnosis you can lose weight. This is little more than a sales ad for an online membership to a "spiritualism" website and is not a solid weight loss idea.The reason why this kind of scam actually works quite well is the fact that it is, in part, grounded in solid medical research. There are actual hypnotherapists who work with obese patients to help them with will power, self affirmation, self esteem, goal setting, and also motivation.  These are professionals who work with people face to face. Unfortunately, hypnosis does not work via email.Spotting Scams Tip #4: Vague MarketingSome websites are little more than long-winded ads for a product or service.  Sure, some are legit, but what makes a scammer website is when the product is not mentioned by name at any time, but instead is only loosely referred to in testimonials.In the end, you are asked to charge $19.99, $29.99 or some such sum to your credit for the privilege of finding out about the weight loss supplement. A popular one is to charge you shipping for a "free 30-day supply."  You end up being put on an auto renewal process and your credit card charged monthly.  If you forget to read the fine print, you may be paying longer than you want.  Of course, if you find the product helpful and want a monthly supply on a regular basis, then fine. Always be sure to read the fine print any time you are asked for credit card information!Get all the most recent episodes on iTunes or download this episode here: Fit 210: Injuries, Weight Loss Scams, Support Yourselfhttps://fitnessmakeover.com/product/re-train-your-brain/   Amazon.com Widgets Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

More ways to burn stubborn body fat! QuickFit Club training and free membership! Tips To Pick Up Your motivation when you need it most!QuickFit ClubJump on over to QuickFitClub.com and register for a free membership then get started cruising around the site and let me know what you think. Of course, do the workout videos too! Your feedback and opinions can help me make this the best workout video club ever!  Tell me what you like, don't like or what you wish was on the site.  Don't worry, you won't be put on any list or bugged to join when the Club Launches officially. Currently, I'm not sure when the official date is :(, but that just means more free workouts for you!  Check out the How to Use QuickFit Club page for details!QuickFit Club is still a work in progress and with your help and feedback the site should be easy to follow and navigate. The plan for the site is...simple, simple, simple....Here’s how it works: New memberships begin on the first of the month. Sign up any time prior and you will receive instructions and an email reminding you when it’s time to begin. On the first of the month, login to QuickFit Club and go to the “Member Home” Page and print out your monthly motivation and workout calendar. Complete your workouts on the days specified, or what fits your own schedule. There’s a box for you to check when you’ve completed the workout. The video workouts can be done anywhere you have internet access! The videos are optimized for all media players, types and sizes. Check the schedule for the weekly check-in chats (&/or webinars).  Review the theme of the month and your focus items! Print out Grocery Lists or Food Lists, if needed. Check out the latest recipes! At this point, we a researching the best system for the chats so we can do text, voice and video, probably not all at the same time but I know eventually a live video chat is our goal. Which means..lucky you, a later launch for us, but more free Quickfit club time for you! If you haven't already get over to Quickfitclub.com and get started!NUTRITIONFour more ways to burn stubborn body fat! The last part in our series!  Sip Green Tea. Green TeaGreen tea contains caffeine and polyphenols which have been shown to increase calorie burning. It contains special calorie burning compounds that can help burn about an extra 100 calories a day! That can be the difference in overcoming a plateau! Here is a fantastic brand that can be used in many convenient ways: Matcha Green Tea Powder - ORGANIC - All Day Energy - Green Tea Lattes - Smoothies - Matcha Baking - Superior Antioxidant Content - Improved Hair & Skin Health- Exclusive to AmazonFat? Yes, Eat Fat! To get lean and cut, you have to eat less calories and fewer carbs. You also need a healthy balance of good fats, especially when you are cutting back on calories, carbs or both.  Healthy fats include foods such as lean red meat, almonds, walnuts, cashews or 2-3 tablespoons of olive oil. Why does fat help you burn fat?  It helps make the body more effective in using and burning fat - as long as calories and carbs remain under control.Thyroid Support.When you eat less in an attempt to lose body fat,  your metabolism adapts and can begin to burn less calories. One way to circumvent the slowdown is with phosphates. A combo of calcium phosphate, potassium phosphate and sodium phosphate given to strict dieters yielded a 12-19% more elevated metabolism than dieters who did not use phosphates.Write It Down.  You've heard this before, but it's still one of the most underused tips in shedding fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories. Writing it down keeps you honest and is a tool for reminding you that getting lean is a day by day process.MOTIVATIONFive proven Tips To Help Eliminate depressed days and get you motivated and ack on track! Did you know that being lonely is a normal part of our everyday lives. Lets face it, we've all been there. We get depressed when we fail in our exams, when we're rejected by the person we love, or when someone very close to us passes away. That's just part of life. But, depression, however, can be more fatal than just plain loneliness. It could render Life-Long consequences that could ruin your Self-Esteem, Health, and Well-Being in the process. Well today is your lucky day because I'm going to share with you some great tips to help you conquer the 'Melancholy Mood' so you can get the MOST bliss out of your daily activities. Tip #1. Do you get enough Light and Sunshine? Did you know that lack of exposure to sunlight is responsible for the secretion of the hormone called Melatonin, which could trigger a dispirited mood and/or a lethargic condition. Melatonin is only produced in the dark. What it does is it lowers the body temperature and makes you feel sluggish. (which is why it can be good to help you sleep) So, if you are always cooped up in your room (with the curtains closed), it would be difficult to restrain yourself from staying in bed. This is the reason why many people suffer from depression much more often in winter than in the other seasons. It's simply because the nights are longer. If you can't afford to get some sunshine, you can always lighten up your room with brighter lights to help offset the darkness. Or... You could go have lunch outside the office for a change and take frequent walks in the early afternoon instead of driving your car over short distances. The choices are endless. It's really up to you. Tip #2. Keep Busy and Get Inspired. You'll be more likely to overcome any feeling of depression if you keep your mind busy doing the activities you like doing the most. Do the things you love. If you're a little short on cash, you could engage in simple stuff like taking a leisurely stroll in the park, playing sports, reading books, or engaging in any activity that you have passion for and would love to pursue. Also, set a Goal. No matter how difficult or discouraging life can be, remain firm and have an unshakable belief that you are capable of doing anything you desire. With this kind of positive attitude, you will attain a cheerful disposition to beat the blues.Tip #3. Take a Break. Sit back and Relax.I mean it! Listen to some soothing music you like. Soak in a nice warm bath. Simply take a break from your stressful workload and spend the day just goofing around doing the things you love. In other words, go have fun. Life's to short as it is.Tip #4. Maintain a healthy diet and Stay Fit.Avoid foods with lots of Sugar, Caffeine or Alcohol. Sugar and caffeine may give you a brief moment of energy; but they will later bring about Anxiety, Tension and Internal problems. Alcohol on the other hand is a depressant. Many people would drink alcohol to simply "forget their problems." All they're doing is aggravating their conditions in the process. Also, did you know that exercising regularly is a vital depression buster. Why you ask? Simply because it allows your body to produce more Endorphins than usual. Endorphins are sometimes called "the happy chemicals" because of their Stress-Reducing and Happiness-Inducing properties.Tip #5. Get a Social Life outside of work.No man is an island. Your inner circle of friends are there to give you moral support. Spending time and engaging in worthwhile activities with them could give you a very satisfying feeling. And we all now... nothing feels better than having group support. And... never underestimate the power of Touch. What I mean is... doesn't it feel so good when someone pats you on the back and gives you words of encouragement during your most challenging times? Hug or embrace someone today. Get intimate. Establish close ties with your family and friends. The love and care expressed by others could tremendously boost your immune system and fend off illnesses. Best of all, you'll live a more secured and happy life.TRAININGWhy QuickFit Club is Different:QuickFit Club is exercise based weight loss!  Rather than focus on restrictive dieting, your goal is consistent exercise that is progressive. Meaning you get stronger each week!Challenging yourself with the same routine for 4 weeks enables you toMaster the movements (exercises)Get strongerImpact your metabolismBurn more calories at rest (yup! just sitting on the couch & burning fat!)Sharpen your mind-muscle connection!In simple terms, your body learns how to get more from each exercise in less time and gets you in shape faster than dieting!  If your workouts change too frequently, your body can’t adapt and won’t change. On the other side, if your don’t change your workouts after 6-8 weeks, your body becomes complacent and won’t change!QuickFit Club workouts use supersets and specific exercises that work more of your body and boost your metabolism for permanent weight loss! Check out the success stories on Fitnessmakeover.com!  Most people lose 2-5 inches in the first month! That is 2 dress sizes! Pounds on the scale drop too, but the measurements are what matters most!  Click here to learn more!Get all the most recent episodes on iTunes or download this episode here: Fit 214: QuickFit, More ways to burn stubborn fat, Overcome the doldrums!

Are you doing the shoulder press correctly? Need some help to rid yourself of procrastination or carb cravings! Learn how in this episode!NEW! Fitness Motivation Jewelry at the ProShopCheck out the "remodeled" FitnessMakeover.com site!TRAININGDumbbell Shoulder Press: Anatomy of a rep: a step by step description of what you should do and feel to get the most from the shoulder dumbbell press. Listen and learn!Key points:Posture: Abs tight, shoulders back and down. If standing, knees slightly bent. Full range of motion: Press until the arms are straight with elbows slightly bent and most importantly, bring the dumbbells back to the top of the shoulders. You should have your shoulder blades pinched, ie back and down before you begin a rep! Activate your back muscles! When doing the full range of motion, be sure to squeeze your back muscles! Your back muscles help to keep the shoulders in the right anatomical position and help your shoulders avoid injury. Full details in this episode!  NUTRITIONEliminate Carb cravings!  These solutions fit into two categories: Supplements that can help take the edge off of carb cravings and lifestyle changes to improve hormonal and metabolic imbalances for better control of cravings! First and foremost, the right foods eliminate all carb cravings! If you are eating the Fitness Makeover way, or have followed any of my nutrition plans, you don't have cravings! Your meals are balanced and on time so your body functions better and doesn't have the drops in blood sugar levels that cause carb cravings.If you still need extra help, these are a few of the supplements that could be of use: (remember to always check with your physician before adding or making changes to supplements)Glutamine: A superior nutrient on many levels!  Aids in recovery and muscle buildingHelps eliminate carb cravingsHelps combat the desire for carbs associated with low blood sugar, bad mood or addiction to sweetsGlutamine is used as an energy source in the brain Effective for calming compulsive feelings Recommendations: take 1 to 2 grams of glutamine in water before meals to reduce overall carb intake. Acetyl-L-Carnitine:Improve Fat Burning  Low carnitine levels can keep you from burning body fat. Carnitine is an amino acid that is responsible for the transport of fats into the cells to be used for energy in the body. Without adequate carnitine, your body will be slow to burn fat and energy levels will drop.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, whereas chicken and fish provide even less.Research shows that to experience a measurable increase in carnitine storesRecommendations: you need 500 to 2,000 mg/day, indicating a supplement is warranted. Magnesiumthe nutrient of insulin sensitivitypoor insulin health triggers intense and repeated carb cravings. A higher dietary Magnesium intake is repeatedly associated with lower risk of developing diabetes and lower body fat. Sports scientists suggest athletes take up to 500 mg because magnesium is depleted during intense muscle contractions. High-quality Magnesium is bound to  ororatefumaratetauratesuccinateCheap magnesium is bound to glycinateoxidecitratecarbonate and should be avoidedB-Vitamins, in  Particular, Biotin(B7) and  Riboflavin (B2) BiotinIs easily depleted by medications, antibiotics, stress, and poor gut health (a healthy gut actually produces biotin)Biotin (B7) can help the body convert carbs into glucose and metabolize fat and protein.Biotin is found in cooked eggs (raw egg whites contain a protein called Avidin that interferes with the body’s absorption of biotin) sardinesnuts such as almonds, peanuts, pecans, walnutsmost beanscauliflowerbananasmushroomsRiboflavin (B2) Used to make enzymes that are necessary for fat metabolism in the mitochondria (the part of the cell that produces energy). Lack of Riboflavin can lead to sluggish fat burning. Food sources of riboflavin include asparagus bananasokracharddairymeateggsfishgreen beanstomatoesmushroomsalmondsBoth Biotin(B7) and  Riboflavin (B2) can be gotten in a B vitamin complex.ChromiumLow Chromium leads to carb cravings due to blood sugar problemsLow Chromium causes elevated cholesterol, increased risk of heart disease, and metabolic syndrome. 90 percent of American diets have low chromium. People at risk for low chromium levels: Elderly peoplePeople who engage in a lot of strenuous exercise people who eat high-carb foods pregnant women Food sources of Chromium include meat, cheese, and some spices. Most people need a little help with chromium. Often, it is already included in your multi-vitamin.If you supplement Chromium, studies have found benefits from doses of 200 mcg Chromium, 1 to 3 times a day. As with any changes to your exercise, eating or supplement plan, check with your doctor first!Next week part two the food and metabolism related ways to cut cravings!MOTIVATIONSimple Steps to Rid yourself of Procrastination!Face it, we all procrastinate at one time or another! The key is to do it as little as possible! Procrastination isn’t something you're born with, it's a habit that has developed over the years. Lucky for you, the procrastination habit can be cured! Well, at least for most of the time ;).The key to overcoming any habit, good or bad is to focus on a positive change rather than a negative. What that means is that you reshape your thoughts with positive , present tense statements, rather than saying you “won't” do something anymore.This means that instead of telling yourself you are going to stop procrastinating, you replace that with a positive action and phrase. One that works well is to retrain you brain to say “I do things now,” rather than “I don't procrastinate.”How it works:You'll be setting time in the day to do work and time to do play such as internet “research” (ie-surfing) or blog checking. Rather than getting distracted and procrastinating what you should be doing, your mind will recognize that you can get to that stuff later, at a certain time and won't be missing out on any of the fun!Focus on your new “Do it now” habit and apply these three steps:Three steps to squash procrastination! 1. Commit2. Monitor3. Practice (perfect practice only!)Let's get into a little more detail on each.Commit This one is key and has some simple steps to help!Step 1: Change your thoughts. Of course, the first step in change is to commit yourself. Believe in yourself and retrain your thought patterns! Rather than using phrases like “I think I’ll work on this” or “I really should stop procrastinating,” use positive, present tense sentences such as, “I get things done!” “I have a Do It Now habit!” Step 2: Write your phrase on paper!! Physically writing words has a powerful effect on your brain! Make and write down a deadline, it can be a goal time frame at least. Also write down a plan to create this your habit that is replacing the former “bad” habit. Step 3: Commit to repeating these phrases and focusing on this plan for 30 days. Remember, 21-days to form a habit. (link to retrain the brain product) It takes at least 21- 30 days of focused energy, to keep on track, but after that, it should be much easier to maintain your new habit. Step 4: Make a public commitment. Tell your family, friends, post it at work and at home, the more places the better! You will be motivated to stay on track if you know others expect your new habit! Monitor and track your progress. Before you begin your plan, become aware of your current habits. Awareness is half the battle! You can’t change if you are not aware what is happening. Habits are things we do automatically.For example, instead of working on a report, you may check your email and then move to your favorite blog, and before you know it you are completely off track! Become aware of these habits monitor yourself. How do you do this? Just keep a piece of paper or small notebook and when you get the urge to slip into a bad habit, record it! You'll then be able to see your patterns and make changes. Practice-but not any practice- it must be PERFECT practice. Practice doesn't make perfect....PERFECT PRACTICE MAKES PERFECT! You can practice the same thing repeatedly, and if you are doing it wrong you won't magically begin doing it right! Repetition creates the habit! Practice your “Do It Now” habit, daily for 21-30 days. You'll probably slip up a few times, so don't beat yourself up! Just get back on track asap.Extra tips:Track your progress. Just like your workouts or your meals, keep track of your efforts! Use a calendar and rate your daily accomplishments. Use a 1-5 or 1-10 to evaluate each day. When you can track your progress, you'll be motivated to continue. Put the words “DO IT NOW” wherever you can: your bathroom, bedroom, mirror, work any place you can!  Once you are aware of your “bad” habit, make a plan to beat it! Be prepared for obstacles and have a plan to overcome them! Include in your plan helpful ways to fight your urges to get off track— such as deep breathing, self massage, and drinking water.Visualize! Every night before bed, close your eyes and see yourself going through the next day with your new habit.   Get all the most recent episodes on iTunes or download this episode here: Fit 223: Shoulder Training, End Procrastination and Carb Cravings!Right click here and "Save As"...to download the 1-Arm Row Instruction Video!

How to find a quality protein bar, the top reasons for getting unmotivated and how to overcome them to stay on track to your best body ever!A cardio challenge for you! It's probably not what you think!MOTIVATIONEver wonder why you get unmotivated?There are many theories on this, so let's look a a few of them. You can get unmotivated by not knowing what to do and by lack of clarity (get a PowerMakeover session with me) about what you truly want. These go hand in hand, because if you aren't clear on what you want, then you won't know what to do! Lack of clarity (about what you truly want) You may “want to get in shape” or “lose weight” but those are vague and don't allow you to find a focus plan. You know that when setting goals you need to be realistic and specific.   If you can't picture what you want and be able to put it in words, then you can't plan for it!Your mind and body really don't want to leave their comfort zone, aka familiar zone. That's why you keep doing the same things over and over and get no results on your body. For things to change you & your approach/methods need to change. This can cause conflict with your mind and body! Which is why you may blow a diet or skip workouts, because subconsciously your mind and body sabotage you to not change or not leave the comfort zone. If you've ever said “I don't know why I lose motivation” then this is you!If you’re unclear about what you want to accomplish, then you’ll lack motivation to take action because your mind and body would rather stay in your current world.How do you change this mindset? You need to be specific, realistic and have a clear vision of what you want to look like or what y ou see as success. For example, you are currently a size 16 and want to fit into a pair of size 10 pants. Realistic? Yes! Specific? Yes! Now your time frame for completion may change or be revised but this is a good start!With this info you can move onto the next motivation killer which is :Not knowing what to do!You may finally have an end-goal that is specific and realistic , but if you don't take time to break it down into smaller goals, you’ll get lost, confused and unmotivated when it’s time to take action. You need to have a plan.Honestly, a lot of people hire me to give then a plan! My plans give them the ability to focus on what they need to do in the gym &/or at the dinner table to get results. The can have confidence in the plan because my success rate is so high! Fitness can be just like financial planning. Sure you may know how to save money, but you'd go to an expert if you specifically had the goal to have 500K by the time you are 60 years old right? Sure you may be able to figure out a plan, but you'd always second guess if it would work or not.  So instead of doing it your self you go to a financial adviser or planner. Fitness is the same concept. You may think you know how to get in shape, but don't follow through because you lack the confidence in your plan. You do it for a while, but then quit and don't reach your goals. If you want to keep your motivation flowing steadily through all stages to get to your goals, take time to create clear plans. If this is out of your league, then hire a pro to guide you. When you do have a plan set, schedule your plans into your calendar. Have them help you with all the concerns and/or excuses that you have had in the past. NUTRITIONWhether it’s fueling up before hitting the gym or taking a midday snack break to avoid the 2 p.m. lull, high-protein snacks are the tastiest way to keep on going. Protein snacks are the perfect way to fill up just enough, and give us longer-lasting energy than the usual, carb-heavy options. The difference between a snack that has staying power and one that leaves you hungry an hour later?PROTEIN!  Protein is a hunger-busting nutrient because it slows your digestion and keeps maintain steady blood sugar levels. Research shows protein helps keep cravings away, too. Protein helps with weight loss since it increases the feeling of satisfaction in your stomach. Of course, when you feel satisfied, you're better able to stick with your meal plan.If you are on the run what can you grab that will fit the bill? You see “protein” bars and think, “Yes, that's perfect!” Except that all protein bars are not perfect (or equal). And they may be called high-protein/low-carb bars, meal replacement or energy bars. So here's run done on what to look for in a protein bar and how to tell if you'd be better off with a candy bar! Protein Bar Criteria 1. Check the carb to protein ratio-to be a balanced protein bar, there should not be more than twice the carb grams to protein.                 For example: 10 grams of protein and 30 grams of carbs or more = BAD                                       10 grams of protein and 20 grams of carbs or less = GOOD2. Check the first few ingredients: You should be able to pronounce or identify what they are.3. Check the ingredients for the protein source: Is it whey (good), egg white (good), egg (good) or soy (good, but not for weight loss especially in women)4. Is there fiber? (look under the total carb section of the label) Even 2 grams can have a positive impact!5. How much sugar? (Also, look under the total carb section of the label) it should be less than half the total carbs.6. Check the Total Fat grams: It should be less than the protein grams.7. Check the trans fat: Should be zero, zip, none!Here are some of my favorite protein bars based on their numbers! Sure, they taste fine to me, but I'm not fussy when it comes to good nutrition on my “emergency” foods like bars.  If you are going to get fussy about the taste, then weight loss is not as important to you as you think! Amazon.com WidgetsTRAININGThere's still time for you to take the summer survey! Find it on the homepage of FitnessMakeover.com or click here.   Let's review a few of the survey stats and then I'll explain why we are revisiting this topic!From the survey, it seems that most of you could exercise between 3-7 days a week for 45-60 minutes. And that many of you have been working on their goals for several years or even FOREVER! No wonder you're frustrated with getting little or no results!From those stats, we might conclude that most people have the time and resources to get in shape, yet find motivation to be the big obstacle.Survey says:  Biggest obstacles to getting in shape: Frustrated with little or no results ....... 59%Lack of motivation..................................55% Survey says:  Areas that most of you need help:Motivation.......41%Training...........38%Nutrition..........21%The problem with motivation is that it is not concrete or tangible. With training you either do it or you don't and with nutrition you either eat it or you don't. Clear cut there!Yet doesn't it seem odd that you'll say fitness, or losing weight or getting in shape is important to you and yet you are not motivated?What does that mean?Are you more motivated to get dressed each morning than get in shape?Are you more motivated to brush your teeth daily than to lose weight?Answer this question:Are you more motivated to get dressed and brush your teeth than to lose weight or exercise? No, probably not. So what's the deal? The difference is habits. You don't think about getting dressed or brushing your teeth, you just do it. It's a habit. Yet you'll debate about going to the gym and often talk yourself out of it, right?Maybe you manage to drag yourself to the gym but do the same routine over and over. Hmm still not seeing changes?? So what do you do?STOP doing the same things and take a leap of faith and do something new? You may need help, instruction or direction from someone who has been there and done that!BOTTOM LINE FOR RESULTS:  MAKE A CHANGE!!!Here's the change I want you to do for the next week or 2 weeks:NO CARDIO!!! That's right, stop the cardio and focus on weight training. Use supersets, and/or the programs I put for you to download below. Take little to no rest between exercises and you will get a cardio workout! In doing this challenge, you will help boost your metabolism! Be sure to push yourself on the weights! Always use a weight that you can get the desired number of repetitions from and that challenges you the last 2-3 reps.Are you up to the challenge? Hit me on Facebook.com/fitgirlusa or comment below if you are ready to make that change! Side note: Check out TotallyUniqueGifts.com to see what else I've been doing lately! Cool Stuff!!!Free Weight Loss Workout Program and Log! Download, click here!Here's what I want you to do:Listen to the episode,  download the Weight Loss Workout Routine and take the Cardio Challenge! Then, comment here or on the Facebook Page if you are taking the challenge! Episode Get all the most recent episodes on iTunes or download this episode here: Fit 229: Take the Cardio Challenge, Learn to Spot Quality Protein Bars and How to Stay Motivateddbwebpink-200x200   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

Set yourself up for success a simple five step process, more recipes for healthy snacks, and challenge programs are they helpful and motivating or not? Club Reboot Survey (click here)MOTIVATION Set Yourself Up For Success Resolutions aren't just for a new year. You can make them anytime of the year and anytime you want to achieve a goal. I'm going to give you a simple 5 step process to set yourself up for success! Its easy, effective and very practical. These few steps will help you make the changes that you know you need to make in order to take your goals seriously and bring new happiness into your life when you finally achieve them! Let's start!STEP 1: ACKNOWLEDGE YOUR ACHIEVEMENTSTake a few moments and reflect upon the past 12 months. Think about the high points and low points. Spend at least 5 minutes reviewing your past achievements.Then write down your answers to the following questions:My biggest achievements in (last year) were ------- Some of the things I wanted to achieve but didn't are …........ What stopped me was …........ This is also a great motivation exercise! When you list some of the things you have accomplished, you realize that goals are achievable and not so scary!STEP 2: CREATE YOUR FUTUREAs you sit here, contemplating the year ahead, realize that many of the things you do want in your life CAN happen. IN the Fitness Makeover motivation workshop we discuss recognizing whet you can and cannot control. It's important to know for stress management as well as daily task management.Cut out three paper circles (or take three index cards) and label them: same better best These are your “film reels.” Now think about the year ahead and what you really want out of all the areas in your life, relationships, career, money, personal growth, health, family and friends, social life and your physical environment. Then assign your wants and goals to your film reels.For example:In the next year, I would like these areas to be the same-family, friends, home environment In the next year, I would like these areas to be better-social life, health/fitness activities In the next year, I would like these areas to be the best-relationships, career, personal growth Now write the script for that film. Paint the picture of yourself in those situations.STEP 3: MAKE IT FEEL REAL What you imagine is a powerful precursor to success. Your subconscious mind is always working! This aspect of mindset is vital to your success. Again, in the FitnessMakeover Motivation workshop, We go into great depth on how the subconscious mind works and controls many of your actions. Of course, you'll also find information on this and ways to reprogram your subconscious mind in the book, Mindset Makeover. Because what you think creates your reality (whether right or wrong), your next activity is to create a Vision Board. Simply go through some magazines and cut out pictures that visually represent what your achievement looks like, feels like, smells like, and sounds like. Pick out images, colors, words, and patterns that best represent your most important dreams and achievements for the year ahead. Then make a collage of your pictures. Reflect upon these and really get in touch with how success feels and what it would be like to achieve your dreams.STEP 4: PREPARE YOURSELF FOR THE JOURNEY Whenever you instigate any change, you create resistance. After all, it's so much more comfortable sitting in the comfort zone isn't it? Your body and mind tend to follow the path of least resistance! But if you want things to be different, if you want your body to change if you want your habits to change, then you're going to have to make changes!Writing helps solidify your desires for action. In each step, you've taken to some sort of writing to aid in your journey. So, now, in a journal, draw three columns going across the page and title them:the change......the obstacle.....the solution.....In the first column, list the changes that you will need to make to bring your newly written aspirations into reality. In the second column, write any obstacles and finally, brainstorm and come up with some solutions in the third column. When there is a will, there's a way! If you have a hard time with this exercise, imagine that these are your best friends goals and you are helping him/her with this section.STEP 5: PRIORITIZE AND GO FOR IT! Now it's time to summarize and prioritize. Prioritize is a key word here! Being focused is important for turning your ideas into action. Put the first things first, and make sure your goals are specific and achievable and that you have a support person to keep you on target (like me). To finish, review all the good work you have done so far and make a list of no more than 5 goals. Actually 2-3 at a time would be best. Nominate somebody to whom you will be accountable to, and determine how and when you will update them. Yes, that is why the Facebook page and my email are always open for your support!! Finally, remember that you can do anything if you really put your mind to it and truly desire it, the burning desire. If you'd like some extra support and inspiration to stay motivated and on track, sign up for my free news and updates on the home page of the FitnessMakeover website. Remember, it's your life, and your choice, so live your greatest life! NUTRITIONEat like a normal person and be healthy and weight conscious with these recipes! (Some prep required)1. Silver Dollar Protein PancakesMix 4 egg whites, 1/2 cup rolled oats, 1/2 cup low-fat cottage cheese, 1/8 teaspoon baking powder, and 1/2 teaspoon pure vanilla extract. Cook on a preheated griddle (medium-low heat) until the mixture bubbles, flip, and cook for another 60 seconds. Top with fresh berries or sliced banana.2. Mini Bean-and-Cheese Quesadilla It might take an extra minute to prep, but combining these two high-protein treats is totally worth it. Fold 1/2 cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small flour tortilla. Cook in a dry nonstick pan until the cheese is melted and tortilla is lightly browned. Then wrap it in foil and stick in a plastic baggie for easy transport.3. Protein Latte Need a morning jolt and protein try this "Star-buffs Shake:" 1 cup iced coffee (with ice) and 1 scoop chocolate whey protein, blended. I had this this morning! Left over coffee, two scoops protein powder and yum!4. Overnight Choco-Oats This is the ultimate pre-packaged snack. In a container with a secure lid, mix 1/2 cup oats, 1 cup non-dairy milk, 3 tablespoons chocolate protein powder, and a handful of walnuts until well combined. Let sit in fridge overnight (or up to a few days). Need some extra sweetness? Add 1/2 a banana, mashed!5. Blueberry Flax Microwave Muffins Making muffins from scratch each morning is easier than you might think. Mix 1/4 cup quick-cooking oats, 1/4 cup fresh or frozen blueberries, 1 teaspoon of baking powder, 2 tablespoons ground flax, 2 teaspoons of cinnamon, 1 teaspoon of olive oil, 2 egg whites, and a sprinkle of sugar (or other natural sweetener) in a microwave-safe Tupperware container. Cook on high for 50 to 60 seconds. Let it cool, throw a top on it, and enjoy whenever the hunger pangs hit. TRAININGHow do you feel about challenges? Not the every day ones, but the fitness related ones! Have you done any challenges? If so, tell me which ones in the comments below on the Facebook page or email. Also, let me know what you liked or disliked about the challenges that you did.Now, if you have no idea what I am talking about, I'll give you some examples:the 21 day ab challenges the no cardio challenge (ahem) the mud run the 30 day water challenge, the list goes on and on. A few years ago, I created the 21 day challenge to spark motivation and jumpstart your fitness routines. My 21 day challenge is a little different than most in that it features not just one challenge but three-of course-one in the area of motivation, nutrition and training. Here's and excerpt from the product the 21-day challenge. You can get the program at the ProShop.Day 13 of the challengeYour challenges today are in the Weight training and Motivation categories!Challenge 1: Motivation: FocusAre you focused? Read the article (Follow this link-click here-opens in a new window) to sharpen your focus! The key is "Don't sacrifice what you want most for what you want now!"Challenge 2: Training: Arms and Abs Challenge Complete this workout!Remember the rules! Heavier weights! Record your weights! Your goal is to increase lean muscle that will melt fat while making you tighter and smaller!* No rest between any sets! The only rest you get is what it takes to get from one exercise to the next!Combination 1: Ab crunches on the stability ball 2 sets of 10 repetitions (keep the ball close, you'll need it!)Biceps Dumbbell hammer curl superset with Triceps Pressdown (any bar) (bring the weights for the curls to the cable machine)Do 3 sets of 10 repetitions each exerciseNO REST!!!Combination 2:Abs crunch on stability ball 2 sets of 10 repetitions  superset with Lying triceps extension with dumbbell or barbell superset with barbell biceps curl or biceps curl machine.Do 3 sets of 10 repetitions each exerciseNO REST!!! Combination 3:20-minutes of interval training on the elliptical trainerRecord all weights, repetitions, speeds and levels! After completing a challenge, log it on your 21-day Challenge Scorecard. Check-in each day or week with your challenge completion tally!It takes 21 consecutive days to form a habit! Our goal is to work together to establish the right habits to make your goals reality!Get all the most recent episodes on iTunes or download this episode here: Fit 230 Five Steps to Success, Healthy Snacks, Challenges Club Reboot Survey (click here)dbwebpink-200x200   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

Which social media do you connect with the most? Tell me on mine!!Plus, let me know your nutrition, training or motivation questions! Cause, I'm back in the podcast schedule again!TRAININGHow often do you change your workout routine? Find out when and how you should change your exercise plan to get the results you want!Custom workout plans with video on demand coaching are at the new FitnessMakeover.com and QuickFit Club Fusion site, click to visit!  We're adding 14-day 28-day programs of shorter workouts, some beginner, some advanced, more beginner yoga and of course everything in between! As always, a continual work in progress!QuickFit Tips on YouTube! Click here!Be sure to like and subscribe while you're there! Look there for my contest updates! Yup, I got the itch to compete again!Are you interested in sports conditioning for you or someone you know that is involved in sports? We have been working on an Elite Sports Conditioning Program for our local school and college athletes! Email me if you are interested in getting this program online, or have any questions or comments! [kira@fitnessmakeover.com]MOTIVATIONWhat is your lifestyle fitness plan? Do you have one? Incorporate a few things each day!  Expect your exercise schedule to change and adapt it!Check out the StrongandPowerful.com YouTube Channel for more motivation topics!  Be sure to like and subscribe while you're there! Daily struggles come in all forms, big, small and overwhelming! Remember to put things in perspective! It could be better, it could be worse, it is what it is!Show your love and appreciation to those who matter to you. A simple "thank you" can mean the world. And sometimes, you don't get to say those things and it's too late :(.  Recognize your blessings and tell the people you care about what they mean to you!NUTRITIONCheck out the Fresh Market Video on YouTube and "How I make my meals for competition prep" video!  On YouTube! Click here! Get all the most recent episodes on iTunes or download this episode here:Fit 242: Changing Workouts, Videos, Sports Conditioning and other valuable stuff!   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

The next step you need to take to maintain motivation, ab exercises you need to stop doing and what more can I say about nutrition?MOTIVATIONSince the last podcast, have you determined what you want most and why? If you need help finding your true deep WHY, contact me to schedule a Power Makeover Session.Once you know your true deep why, then you can examine what is holding you back from getting what you want. That leads us to discover your limiting beliefs.In the FitnessMakeover workshops [and yes, I am working on a version for an interactive online version for you] we dive deep into this topic! It is by far the most important reason why you self sabotage!These limiting beliefs are holding you back from achieving your goals. You can have good intentions and the best programs and diets, but if you have what is called “limiting beliefs”, your success is doomed from the start!What are "limiting beliefs"? They are those false statements that ricochet in your head and sabotage your efforts. They exist on what is called your “belief window.” This is how you view YOUR world. Whether true or false, right or wrong, your belief window has written on it whatever you think and say.You need to uncover your the layers in your thought process to find your limiting beliefs and then correct them! Even if you know your WHY for exercising, you can still get off track if your belief window is clouded with the wrong messages. In my book (now available in paperback) Mindset Motivation: Stay Motivated, Get the Body You Want, Live the Life of Your Dreams!  I provide you worksheets and guides to help you determine what is on your belief window and your limiting beliefs and devote a few chapters to this topic too.Some examples of “belief windows” and limiting beliefs:False Belief: I always fail. Really? In everything? I don't think so! Here's a few things that I guarantee you do successfully everyday:dress yourself maintain hygienecommunicatebreatheread....I could go on....you see that by globalizing you created a false belief! This is one of the thoughts holding you back from success that you can change! Here's how to change that limiting belief:Power Statement: If I don't succeed the first time, then I have learned what not to repeat. A new strategy can help me improve.  There's many more we can go through. Listen to the podcast for a few more examples.   I'll do more in future podcasts.Here's what I want you to do:Start listening to your thoughts and write down any negative or non supportive ones. These are most likely your limiting beliefs. Once you recognize these, begin to change them! TRAININGHave you tried the new QuickFit Club workouts? Did you laugh when I slipped off the ball? Well I did....slide off and I did laugh! Gotta laugh at yourself....but what is no laughing matter is the amount of people I see in the gym doing the same useless ab exercises that can be potentially harmful!In previous podcasts, we reviewed how the hip flexors can be the down side of ab training. They can give you a false sense that you are working your abs, when in fact, you aren't at all!Guilty exercises such as Full sit-ups, Leg-raising exercises in a laying position both involve and challenge the hip flexors, with limited involvement of the abdominals. This tends to perpetuate the muscle imbalance between the abdominals (they get weaker) and the hip flexors (they get stronger)in ab movements. Of course, the goal of abdominal training is to maximize the involvement of the abdominals, while minimizing the involvement of the hip flexors.Lets clear up the ab training confusion.....and although I say this, I am sure you will still see many peple in the gym doing these exercises with the stubborn (limiting) belief that they are working their abs!Exercise #1 standing side-to-side exercise Many people think that side-to-side (lateral flexion) bending is a good exercise to shape the sides of the body and waist. Some people think this is working the external obliques. This is not true because deeper spinal muscles can perform this exercise much more efficiently than the abdominal muscles. In fact, the primary mover for this exercise, the muscle that is most active during this exercise is the quadratus lumborum muscle, [for more technical info on this subject, click here see reference article] is actually a pure lateral flexor muscle.  By the way, the article is by Dr. Len Kravitz, who has studied and researched quite a bit in the fitness industry. I have attended several of his lectures and am always impressed with his knowledge and accuracy!Now, you may say you feel sore afterwards therefore it works, but the soreness is actually a result of overstretching these muscles and doing the movements too fast. I can't begin to tell you how many people I see doing exercises too fast! Slow, controlled, movements are important in every exercise and even more so for ab training.THE BOTTOM LINE: side bends aka alternating lateral flexion of the trunk is an effective exercise for increasing lateral range of motion for the spine. (not trimming the waist)Exercise #2 standing rotation exercisesAlso ineffective for ab training, yet still done! Most of the time, these movements are performed without resistance and high speed. Add resistance to this exercise and you have a recipe for injury! The rotation and speed can cause stress and wear and tear on the spinal vertebrae. Even though health clubs have equipment which offer resistance to trunk rotation and flexion in the upright and supine positions, there is still room for error and potential harm.THE BOTTOM LINE: rotational exercises are not going to slim the abs. Better off doing ab exercises that work (see previous podcasts).Another thought pattern, (limiting belief) is:If you do many abdominal exercises, will you lose additional body fat in the abdominal region.Here's a quote from the reference article by Dr Kravitz, “In a landmark study by researchers at the University of Massachusetts, it was conclusively shown that sit-up exercise training does not decrease the diameter of abdominal adipose cells, abdominal subcutaneous fat (skinfold thickness) or abdominal circumference (Katch et al., 1984). Therefore, you cannot use ab exercises to selectively lose abdominal fat. Instead, to reduce fat content at a given body site, your total body fat will have to be altered.” aka you can't spot reduce!!!!!NUTRITIONWhat more can I say about nutrition?I've explained rations, food combining, nutrients, requirements vitamins etc, meal timing.  Be honest with yourself..are you still eating salads and skipping meals? If so, smack yourself in the head!Are you using the “I don't have time” excuse?Yes it is cheaper to cook your own foods and you get more to eat when you cook for yourself....calorie for calorie your own fresh meal will be 2-3x the size of a lean cuisine or weight watchers meal.Sure those are better choices than other things, such as precooked chicken and even some microwave steak fries have numbers close to the real thing. Having a few of these frozen items on hand for emergency isn't a bad idea, but don't make it the mainstay of your eating.This actually brings us back to your limiting beliefs! Do you believe you have no time to cook? Or that you are a bad cook? I'm not great either but at least I can do the basics! And you should be able to as well, its not hard. Making meals flavorful...well another story, but that is why you find recipes to try.Which leads me to some questions for you: How many meals per week do you cook on your own?How many times per week do you eat out (healthy or not)? How many times per week do you skip a meal?Do you plan your meals in advance?  (take a poll) Get all the most recent episodes on iTunes or download this episode here: Fit 236 Ab Exercises to STOP doing, How to Maintain Motivation and Meal Habits   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

Target the lower abdominals with the Abdominal Stability Ball Roll In. You'll also tone and tighten the entire midsection with this stability ball ab exercise!Listen to podcast episode #201 of "Fit Girl: Your Guide to Getting in Shape" on itunes for details on this exercise and more!

In this video workout sequence of a Stability Ball Combo, you hit legs and abs quickly and effectively! This is one of my favorite leg shaping sequences from the DVD workout Ball Sculpt 1: Nothing But the Ball (available at Amazon.com). This 5 minute workout hits your hamstrings and abs using the stability ball. Leg curl works the hamstrings, and most people are weak in the hamstrings, which causes lower back and posture problems. If you workout at home, (and some gyms), you may not have access to a leg curl machine, making it all the more important to use this video!When doing the leg curl, you may have to do one rep, then stop and slowly build your strength to get consecutive reps. Done properly, it is a very challenging exercise!  The plank position targets the core, ie the abdominals and lower back muscles. You pretty much work everything form the neck down! The leg curl is supersetted with abdominal exercises. You get more done in less time! Efficient, effective workouts get you in shape faster than ever! Add this sequence to your routine 2-3 times a week for tighter legs and abs before summer!Additional info: This DVD workout Ball Sculpt 1: Nothing But the Ball (available at Amazon.com) is loaded with workout options! It includes "pre-mix" routines that combine the exercises in various combinations for unique workouts. Plus, you get a "Fit in 40" full body workout.  For more preview clips visit the All In One Workout DVD site and click on Stability Ball Exercise.See also the Fit Girl Guide Podcast for more topics! Download the video here. If you are subscribed to this podcast, the video should automatically download for you!Quickie Leg and Ab Sculpt with the Stability Ball Video Workout

The Triceps Pressdown video below shows you the right way to do this arm sculpting exercise! Always keep your elbows back and stationary! A little stretch at top is ok, but don't go so far the elbows move. Squeeze your triceps at bottom, error on the slow side! Check out the wrong way to do Triceps Pressdowns in episode Fit 153. Use various handles to change up this exercise. It is by far one of the best triceps shaping exercises you can do!This video is also featured in episode Fit 184: Pressdowns, Actions, Myths Fit of "Fit Girl: Your Guide to Getting in Shape."Download the video here: Triceps Pressdown Amazon.com Widgets

Dumbbell Chest Flye Proper Form and Personal Training Video  is also featured in episode Fit 182: Chest Flye, Compliments, Food Substitutions ofFit Girl:Your Guide to Getting in Shape"Chest Dumbbell Flat flye proper form and video. Note the positions of the elbows and full range of motion. Keep your shoulders and rotator cuff muscles safe! Are you making any of these common mistakes?Arms too straightDoing a partial range of motion Using too much weightDoing a flye that looks like a pressElbows rotating toward ceiling (rotator cuff ..ouch!) Download the video (right click and save as...) and use it in your next workout. I give you instructions on proper form and count to keep your pace smooth and controlled!

Better biceps curls video and downloadable Personal training!Download the Biceps Curl how to video here, right click and save as.. or click to watch.The video has voice instructions and counting for you to pace yourself correctly! Load it in your iPod or iPhone and take me with you to workout! You might be surprised to find your regular pace could be slower!During the exercise focus on the key points:elbows back shoulders backbiceps focussqueeze biceps control the weightWith these tips you'll have sculpted, shapely biceps in no time! This video is also featured on "Fit Girl: Your Guide to Getting In Shape" episode Fit 181: Biceps Video, Love Your Body, Food Cravings 

As part of Podcast Fit 151, this video on Lat Pulldowns done wrong, shows what NOT to do at the gym.  These common mistakes can cause neck or shoulder injury! There's no doubt that you have seen people do this incorrect form at the gym, but that doesn't mean you should!

This is a video podcast of two excellent supplements for weight loss, lean muscle and general good health!Also available on Fit Girl: Your Guide to Getting in Shape Podcast

Lifting straps are helpful when using heavy weight for a large body part. The weight being used may be too heavy for your smaller, auxiliary muscles and those muscles fail before the large muscle you are working!For example, you may doing deadlifts for the hamstrings. You can use a heavy weight, but your forearms burn holding it before your hamstrings fatigue. Lifting straps would take the stress off your forearms by holding the weight and enable your hamstrings to finish the set. Another example might be doing dumbbell squats or stationary lunges. Again, you may be able to use heavy dumbbells, or may you just want to go high reps, but after 8 repetitions your forearms burn too much to continue. Lifting straps would allow you to do more reps (or weight) without burning out your arms.In this video, I'll show you how to put lifting straps on the right way! If you ever need to use them, you'll know how!Download link: How to Use Lifting Straps for Weight Training

A great exercise for any sport! Do this with or without the ball for a core workout!From the DVD workout Ab Sculpt & Yoga Stretch for Stability Fitness Ball

Sports specific exercises need to be done on each side of the body! This is especially true in golf! Do this exercise 2-3 times a week, moving slowly through the range of motion and for about 10-15 repetitions per side with a very light weight (or no weight) to improve your golf, baseball, tennis, volleyball or any other sport that requires the body to turn!Remember, you must do the same amount in each side to gain the best benefits for sports performance and your body shape!

Lunges with bicep curls are another a great time-saver combo! This example video is from the DVD: Quick Fit! 10-Minutes to Tone!This combo is very effective at:increasing heart ratechallenging balance and core musclesworking the legs & gluteschallenging the abdominals and low backworking the bicepstoning the entire bodyboosting fat loss

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

The Reverse Flye is a great exercise for strengthening the upper back, shoulders and rhomboids. All muscles that become weak from too much office work! Expect to use a light weight to do these correctly! It's all about the squeeze of the shoulder blades and rear shoulder at the top of the movement. Keep it controlled at all times! This is also a "Must Do" exercise for many sports such as golf, tennis, baseball and any sport that uses the shoulders!

How to do a lunge properly.Many people lunge forward when doing a lunge, and that can bother the knees. It is important to bend both legs and to keep your weight on the front heel (working leg). Sometimes, it is better to think of bending the rear leg first, or as I tell my clients, stop drop and drive (thru the heel).This sample clip shows how to do a proper stationary lunge with the resistance bands. It comes from the dvd Got More Bands? Resistance Bands for body sculpt #2 (available on Amazon.com) which is 3 band workouts in one. This clip does not include music, but the dvd has options to turn the music on or off, your choice! See the clip on youtube or at the Get Fit TV player.

Abdominal reverse crunches: Proper form is crucial to tightening the lower ab area. Too many people use their legs when doing this movement. Get more tips to Tighten the Tummy with Episode 84: Saggy Tummy Syndrome of the Fit Girl: Your Guide to Getting in Shape Podcast.

This excerpt is from the DVD workout Ab & Yoga for Stability ball. The stability ball is one of the best tools for sculpting the abdominals! Are you sure you are doing the best technique with the ball for maximum results? Watch and learn! Get more tips to Tighten the Tummy with Episode 84: Saggy Tummy Syndrome of the Fit Girl: Your Guide to Getting in Shape Podcast.

Squat and shoulder press is a great time-saver combo! It's one of my favorites! This example video is from the DVD:QuickFit 1: 10-minutes too Tone!This combo is very effective at:increasing heart rateworking the legs & gluteschallenging the abdominals and low backworking the shoulders and upper backtoning the entire bodyboosting fat lossClick here get more info on the DVD Quick Fit! 10-Minutes to Tone!

Excerpt from the Fitness Makeover Kit: Part 2: ExerciseThe Fitness Makeover Kit includes:Part 1: Control Workshop DVD and workbookPart 2: Exercise Workshop DVD and workbookPart 3: Nutrition Workshop DVD and workbookAnd a bonus DVD on Exercise Instruction!Visit FitnessMakeover.com for more information.